Oh, the challenges of aging gracefully. Most women expect symptoms like hot flashes and mood changes during menopause, but fewer realize this stage of life can also affect their heart health and muscle strength.

A Critical Time for Heart Health

As estrogen levels decline, women may experience increased belly fat, higher blood pressure, changes in cholesterol and elevated blood sugar. Together, these changes can accelerate plaque buildup in the arteries and increase the risk of heart disease and stroke, making menopause an important time to prioritize cardiovascular health.

Men aren't immune to hormone-related health changes either. Andropause, sometimes called male menopause, is the gradual decline of testosterone that can occur with age. In addition to symptoms such as fatigue and reduced energy, low testosterone levels have been associated with an increased risk of heart disease, including coronary artery disease.

The Hidden Impact on Muscle Strength

At the same time, declining estrogen and testosterone levels can contribute to sarcopenia, the age-related loss of muscle mass and strength. While some muscle loss is a normal part of aging, menopause may accelerate the process, leading to reduced strength, decreased muscle tone and more difficulty performing everyday activities.

Muscles do much more than help you exercise. They help you climb stairs, carry groceries, maintain balance and stay independent. As muscle mass declines, the risk of falls, frailty and disability increases.

Know the Signs

For many women and men, muscle loss can begin during menopause and andropause, often in their 40s and 50s. Common signs include:

• Feeling weaker than usual
• Difficulty carrying everyday items
• Trouble climbing stairs
• Slower movement
• Poor balance or stability
• Increased fatigue

Small Steps Can Make a Big Difference

The good news is that you can slow down age-related muscle loss. Experts believe these midlife hormonal transitions offer an important window of opportunity to protect muscle health before more significant declines occur.

Regular strength training, daily physical activity, adequate protein intake and maintaining a healthy weight can help preserve muscle strength and function during and after menopause.

Healthy Aging Starts Today

For both men and women, staying active, eating a healthy diet and managing cardiovascular risk factors become increasingly important with age. Taking steps to protect both heart health and muscle strength can help support mobility, independence and overall well-being for years to come.

Sources:
National Library of Medicine
American Heart Association