
These 4 habits are key to heart health in middle-aged women, study reveals
From increased belly fat and hormonal fluctuations to higher risks of inflammation, metabolic syndrome, and vascular stiffening, this phase of life poses a critical turning point for heart health.
A new study from the University of Pittsburgh, cited by the New York Post, sheds light on the most impactful habits that can help reduce cardiovascular risk. Analyzing data from nearly 3,000 women, researchers found that four specific behaviors — sleep, blood pressure, blood glucose, and smoking — had the greatest long-term impact on heart disease outcomes.
4 habits every woman should track to protect her heart
1. Sleep quality: a nightly reset for your heart
Poor sleep isn't just tiring, it can be dangerous for your heart. According to the New York Post, the study emphasized that sleep disruptions during menopause are common and can worsen cardiovascular markers. Hormonal shifts affect circadian rhythms, leading to insomnia and fragmented rest. This, in turn, increases cortisol levels and insulin resistance, both of which contribute to heart disease. The American Heart Association's Life's Essential 8 (LE8) includes sleep as a vital metric for this reason.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
Park Crescent at Alembic City, Vadodara – Luxury Homes from ₹2.20 Cr* Onwards
Alembic City West
Learn More
Undo
Researchers found that better sleep directly correlated with healthier blood pressure and glucose levels, two other key metrics for heart protection.
'Sleep can suffer with the symptoms of menopause,' said study co-author Samar R. El Khoudary, as quoted in Medical News Today. 'This has implications for heart health we can't ignore.'
2. Blood pressure: the silent strain on your arteries
As estrogen declines during menopause, women become more vulnerable to elevated blood pressure.
The New York Post reported that the study found significant arterial thickening and stiffness in women entering their 50s, a change often undetected until damage is already underway. High blood pressure, or hypertension, is known as the "silent killer" because it typically shows no symptoms until it's too late. Yet, it's one of the most modifiable risk factors.
Lifestyle changes like reducing salt, managing stress, and exercising regularly can help control it.
'There's a change in vascular health, with increasing thickness and stiffness in the carotid artery,' El Khoudary noted.
3. Blood glucose: the hidden predictor of heart risk
Even without a diabetes diagnosis, elevated blood sugar levels in middle age are a serious warning sign. According to the study referenced by the New York Post, blood glucose control was among the strongest indicators of future cardiovascular trouble in menopausal women. Insulin resistance tends to rise during this period due to hormonal and metabolic shifts, increasing the likelihood of plaque buildup in the arteries.
Experts advise limiting processed sugar, maintaining a balanced diet rich in fiber and healthy fats, and staying active to manage blood glucose levels effectively. Regular screening is also vital, as many cases of prediabetes go unnoticed until complications arise.
4. Smoking: the most avoidable threat to the heart
Despite decades of public health warnings, tobacco use remains one of the most damaging and preventable contributors to heart disease. The New York Post noted that smoking was one of the four top predictors of heart problems later in life, especially in postmenopausal women.
Nicotine and carbon monoxide not only increase heart rate and blood pressure but also damage the lining of blood vessels, accelerating atherosclerosis.
The benefits of quitting are immediate and profound. Just one year after quitting, the risk of coronary heart disease drops by 50 percent. Combined with improvements in sleep, blood sugar, and blood pressure, stopping smoking creates a compounding protective effect for the cardiovascular system.
A call to action: know your numbers, take control
'Nearly 45 percent of women over 20 are living with some form of cardiovascular disease,' cardiologist Dr. Stacey Rosen told Fox News Digital, underscoring the need for early and proactive care. Yet, the good news is that most heart disease is preventable through informed lifestyle choices.
Doctors recommend regular monitoring of cholesterol, weight, waist circumference, blood pressure, and blood sugar, all modifiable factors. The New York Post emphasizes the value of following the LE8 framework, which includes maintaining a healthy diet, exercising 150 minutes per week, and avoiding tobacco use.
Your midlife years are not just about managing symptoms. They are a crucial window to strengthen your heart for the decades ahead.
Hashtags

Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles


Time of India
2 hours ago
- Time of India
Furnish data on malnutrition in 4 weeks: HC tells MP govt
Bhopal: A division bench of the Madhya Pradesh High Court asked district collectors from across the state to file a status report on the malnutrition situation in their respective districts. The bench, comprising Chief Justice Sanjeev Sachdeva and Justice Vinay Saraf, gave four weeks for this purpose and issued notices to the state govt and the chief secretary in response to a Public Interest Litigation (PIL) moved by a resident of Jabalpur, Deepankar Singh. Singh, in his petition, said that there is an alarming situation in MP regarding malnutrition among its people, but the state govt keeps hiding this terrible state of affairs by 'manipulating' data. He requested the court to ask for a report on malnutrition from the state govt to know the actual state of malnutrition prevalent among the people in MP so that efforts could be made to tackle the menace of malnutrition, particularly among the children. He said that according to the Poshan Tracker-2.0 and National Health Survey report, MP stands second in the country in terms of malnutrition. Attributing this situation to poor implementation of schemes on health and nutrition, he said that weak, underweight, and stunted children are born in the state because of malnutrition. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like You will never turn off your computer again. Undo He further said that CAG, in its report, referred to a massive scam in the transportation and quality of nutritious food, but there was no action on the part of the state govt. The petitioner said that among 66 lakh children in the age group of 0 to 6 years, 10 lakh are malnourished, and 1.36 lakh of them are severely malnourished. The prevalence of anaemia among women is 57%. It was also pointed out during the hearing that Rs 1.80 crore were paid as rent for anganwadi centres in Jabalpur district alone, but only a handful of children visit those centres. After the initial hearing, the court asked all the district collectors from across the state to furnish a report on the status of malnutrition in their respective districts within four weeks. Advocate Amit Singh Sengar and Atul Jain appeared in the case for the petitioner.


Time of India
2 hours ago
- Time of India
AI crash: Mum's skin grafts help heal infant's 36% burns
Eight-month-old Dhyaansh is all smiles today, his rosy cheeks glowing as he grins widely. After receiving skin grafts on his face, head and hands from his mother, Manisha, 30, the infant has recovered from what could have been fatal injuries. The son and wife of Dr Kapil Kachhadiya, a urology resident at Civil Hospital, were recently discharged from a city hospital after five weeks of treatment for severe burns they suffered in the aftermath of the AI 171 airplane crash on June 12. The mother-son duo was in the BJ Medical College hostel and residential quarters in Meghaninagar when the tragedy unfolded. Everything went black for a moment and then heat engulfed their residence. Manisha grabbed Dhyaansh and ran from the building through thick smoke and flames that made it nearly impossible for her to see anything. The hot air left the mother and child with serious burns. "There was a moment I thought we would not make it out. But I had to, for my child. We have both been through pain I cannot put into words," Manisha said. You Can Also Check: Ahmedabad AQI | Weather in Ahmedabad | Bank Holidays in Ahmedabad | Public Holidays in Ahmedabad While Manisha suffered 25% burns, affecting her hands and face, eight-month-old Dhyaansh's condition was worse with 36% burns on his face, both arms, abdomen and chest. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like No annual fees for life UnionBank Credit Card Apply Now Undo The duo was shifted to KD Hospital for treatment where Dhyaansh was immediately admitted to the pediatric intensive care unit (PICU). He needed a ventilator to breathe, fluid resuscitation, blood transfusion care and specialised treatment for burns. Dr Adit Desai, managing director of KD Hospital, said the case moved everyone involved. "It was deeply touching because of the mother's instinctive courage to save her child. From a medical standpoint, every department came together to ensure the best possible outcome."Dr Desai added that the hospital provided free treatment to six patients who were affected by the AI 171 airplane crash. Dr Rutvij Parikh, plastic surgeon at KD Hospital, said that the child's own skin and mother's skin grafts were used to treat the burn wounds. "The patient's age was a major factor. We had to make sure the wounds did not get infected and that his growth would be normal. The recovery of the child and mother has been satisfactory." "Dr Kapil's involvement as a father helped enormously. As a medical professional himself, he often made sure the dressings were done properly, even in the middle of the night," he added. The treatment involved several specialists: Dr Snehal Patel, neonatologist and pediatrician; Dr Tushar Patel, pulmonologist and critical care specialist; and Dr Mansi Dandnaik, critical care and transplant intensivist. Dr Snehal Patel described a serious complication that Dhyaansh faced. "Due to the incident, blood rushed into one side of the child's lungs. He was kept on ventilatory support, and an intercostal drainage tube was inserted until we achieved good lung expansion."


Time of India
2 hours ago
- Time of India
Statewide ‘Maha Smiles' Initiative to be Launched from Nagpur
Nagpur: A major state-level health initiative titled 'Maha Smiles – Cleft Awareness and Treatment Campaign' is set to launch from Nagpur on July 31, aiming to bring free surgical treatment and awareness for children born with cleft lips and palates, particularly in the underserved regions of Vidarbha. The initiative is being implemented in partnership with international NGO Smile Train India and Bajaj Finserv, under their corporate social responsibility (CSR) efforts. It was initiated after chief minister Devendra Fadnavis appealed to corporate companies to work in this field. The campaign is not merely a medical drive but a transformative social movement expected to restore smiles and confidence to thousands of affected children. As part of the first phase, three specially equipped mobile vans will travel across all 11 districts of Vidarbha over the next 90 days, spreading awareness about cleft conditions, providing early diagnosis, and facilitating free registration for surgical intervention. Surgeries will be conducted at partner hospitals in Nagpur, Gondia, Akola, and Wardha. Cleft lip and palate are congenital conditions affecting approximately 1 in every 700 births, causing gaps in the upper lip and/or roof of the mouth. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Pirates Climb Aboard Cargo Ship - Watch What The Captain Did Next Tips and Tricks Undo Without timely treatment, children may face serious complications such as hearing loss, speech difficulties, malnutrition, and social isolation. However, with appropriate surgical care —often requiring multiple operations — children can go on to lead completely normal lives. Unfortunately, due to the high cost of treatment, many children from economically weaker sections remain untreated. This initiative will ensure entirely free surgeries for such families, removing financial barriers to care. Experts highlight that along with treatment, public awareness is critical to ensure early detection and timely medical help. 'Maha Smiles' is designed to bridge this gap, especially targeting rural and tribal communities, where lack of information often leads to delayed or no intervention. Box BRINGING BACK SMILES * The statewide mission launch is scheduled for 11am-12.30pm on July 31 * Swami Vivekananda Medical Mission Hospital Khapri will be the venue * 3 mobile vans will travel across Vidarbha for the next 90 days * Vans will conduct diagnosis, free registration for surgical intervention * Surgeries will be conducted at partner hospitals in Nagpur, Gondia, Akola, and Wardha Quote Through the Maha Smiles campaign, we will ensure that no child in Maharashtra suffers the pain or isolation of an untreated cleft. This is not just about surgery — it is about restoring confidence, dignity, and hope to thousands of families Devendra Fadnavis | Chief Minister