The Menopause Reset Podcast

Menopause × Hypertension: Home BP Guide, DASH & Potassium, Sodium Cut, Caffeine Cutoff, Alcohol Timing, Exercise, Sleep, Meds & HRT Context | The Menopause Reset Podcast

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How menopause intersects with high blood pressure—and what to do about it. In this Season 2 opener of The Menopause Reset Podcast, hosts Susan and Karen unpack why BP often rises in midlife and share a detailed plan for accurate monitoring, food, movement, sleep, stress tools, and a smart clinician conversation.

What we cover

  • Case vignette: new home readings ~135/86 with light sleep and afternoon fatigue—what it means and first steps.
  • Myth-bust: “If I feel fine, BP is fine”; “It’s only salt”; “Pink salt doesn’t count”; “HRT fixes BP”; “Clinic-normal = safe.”
  • 60-second physiology: estrogen decline, arterial stiffness, nitric oxide, sympathetic tone, central fat, sleep changes.
  • Home BP monitoring: validated upper-arm cuff, correct cuff size, feet flat, back supported, arm at heart level, 5-min rest, no caffeine/exercise/smoking 30 min prior, two readings one minute apart, AM & PM for 7 days (average days 2–7).
  • Targets & context: clinic categories (normal/elevated/stage 1/stage 2); home averages often slightly lower; follow your clinician’s plan.
  • DASH-style eating: vegetables, fruit, beans/lentils, yogurt, nuts/seeds, whole grains, fish, olive oil.
  • Sodium & potassium: aim ~1,500–2,000 mg sodium/day if appropriate; emphasize potassium-rich foods (leafy greens, beans, potatoes with skin, bananas, yogurt, salmon) unless restricted by your clinician.
  • Label scan: ≤140 mg sodium per serving is “low”; watch cured meats, soups, sauces, frozen meals, breads; flavor with citrus, herbs, garlic, vinegar.
  • Caffeine & alcohol timing: caffeine by noon; alcohol with dinner and stop 3 hours before bed; 0–1 drink most nights.
  • Exercise & NEAT: ~150 min/week brisk walking or similar + strength 2×/week; “exercise snacks”; isometric wall sits (4 rounds × 2 min) as tolerated.
  • Sleep & apnea: cooler bedroom, dim lights an hour before bed, consistent schedule; ask about sleep apnea if snoring, morning headaches, or unrefreshing sleep.
  • Stress tools: 4-in/6-out breathing or box breathing (4-4-4-4) for 2 minutes.
  • Meds 101: thiazides, ACE inhibitors, ARBs, calcium-channel blockers; combinations; common side-effect patterns.
  • Resistant BP & secondary causes: kidney disease, primary aldosteronism, sleep apnea, thyroid issues, decongestants/NSAIDs.
  • HRT context: not a BP treatment; if using for symptoms, transdermal estrogen is often preferred when BP/clot risk is a concern; monitor BP with changes.
  • Appointment prep: 1-page snapshot (top 3 concerns, 7-day home BP average, meds/supplements, sleep and alcohol patterns, goal BP), plus questions on targets, timing, labs, side effects, follow-up cadence.
  • Work & home tweaks: cooler air/seat near door, water bottle, 10-min walk after lunch, Do Not Disturb block; repeatable meals, grocery template, potassium-rich snacks.

Try this tonight

Protein-and-vegetables dinner, a 10-minute walk after, cooler bedroom, cuff staged for a calm morning reading.

This week

Record AM/PM readings for 7 days; schedule 3 brisk walks and 2 strength sessions; shift caffeine earlier; keep alcohol with dinner; choose 5 low-sodium swaps; add 2 potassium-rich foods daily.

Safety flags

Very high readings, chest pain, severe headache, vision changes, one-sided weakness, trouble speaking—seek care immediately. Do not drive yourself if you feel unwell.

Keywords: menopause hypertension, high blood pressure in menopause, home BP monitor, validated cuff, DASH diet, low sodium, potassium foods, isometric exercise, wall sits, caffeine cutoff, alcohol timing, sleep apnea, nitric oxide, ACE inhibitor, ARB, thiazide, calcium channel blocker, transdermal estrogen, women over 40, midlife women, The Menopause Reset Podcast.

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Disclaimer: This podcast is for informational purposes only and is not medical advice. Please consult your healthcare professional for personalized guidance.

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The Menopause Reset PodcastBy Menopause Podcast