Protect Your Heart: Habits Every Woman in Perimenopause Should Know

Let’s be real—your body feels different these days. One minute you’re powering through your to-do list, the next you're dealing with a hot flash, restless sleep, or wondering why your heart feels like it’s racing for no reason.

If you're navigating perimenopause or menopause, now is the time to prioritize your heart health—and no, that doesn’t mean a complete life overhaul overnight. Small, sustainable habits can make all the difference.

Here are 5 key habits every woman in this season of life should know for a stronger, healthier heart:

1. Pay Attention to Hot Flashes & Night Sweats—They’re Telling You Something.

Did you know frequent vasomotor symptoms such as hot flashes and night sweats may be more than just uncomfortable? Research shows they can be linked to higher risks of heart disease down the line. That doesn’t mean panic—it means tune in. If you’re experiencing intense or regular hot flashes, talk to your provider. They could be your body's early warning system, and addressing them can support both your comfort and your heart.

2. If You Smoke, It’s Time to Break Up.

We say this with love—there’s never been a more important time to quit smoking. Research has shown that smoking dramatically raises your risk for heart disease, stroke, and can worsen menopause symptoms like hot flashes. Whether it’s your first try or your tenth, support is out there, and it’s worth it. Your future self will thank you.

3. Move Your Body—Your Heart Depends on It.

You don’t need hours in the gym or extreme workouts (who has time for that anyway?). Even 15-30 minutes a day of strength training, walking, or functional movement can boost your cardiovascular health, lower blood pressure, and keep your heart strong. At A&C Fit Co., we specialize in building fitness into your busy life—because consistency matters more than perfection.

4. Eat Nourishing, Heart-Loving Foods.

During Perimenopause, your hormones may be shifting, but your body still thrives on the basics: whole foods, lean proteins, plenty of veggies, fiber, and healthy fats like avocado, ands nuts. What you don’t need? Crash diets, cutting entire food groups, or stressing over every calorie. Balanced, realistic nutrition helps manage weight, blood sugar, and cholesterol—all essential for heart health.

5. Consider HRT—Hormone Support Is Heart Support.

While we acknowledge that Hormone Replacement Therapy (HRT) isn’t for everyone. For many women, it can ease menopause symptoms and may support heart health, especially when started around the time of menopause. It’s a personal decision—but staying informed, asking questions, and exploring your options with a trusted provider empowers you to make the best choice for your body and your future. Research released in 2022 has shown that HRT significantly reduces all-cause mortality and cardiovascular disease. There are risks associated with HRT that are rare but worth discussing with your provider.

The Bottom Line: Your Heart Deserves Your Attention.

Perimenopause and menopause aren’t just about surviving the symptoms—they’re a reminder to invest in your long-term health. You’re not powerless here. Every small, sustainable habit adds up to a stronger, more energized you.

Need support creating a realistic fitness or wellness routine that fits your busy life? We’ve got your back.

A&C Fit Co. is here to help you feel confident, capable, and strong—at every stage of life.