New research shows that better sleep and healthier habits can reduce heart disease risk in women going through menopause. A study led by scientists from the University of Pittsburgh, Albert Einstein College of Medicine, and Baylor University found that only 1 in 5 menopausal women have ideal heart health scores based on the American Heart Association’s Life’s Essential 8 (LE8) tool.
This tool measures eight key health factors: nutrition, physical activity, smoking status, sleep quality, body mass index, blood lipids, blood sugar, and blood pressure. Among these, four factors—blood glucose, blood pressure, sleep quality, and nicotine use—are most linked to future heart problems. Sleep stood out as especially important for long-term heart health.
The study used data from about 3,000 women who took part in the Study of Women’s Health Across the Nation (SWAN), a long-term research project started in 1996. Researchers compared women’s LE8 scores at around age 46 to their health outcomes over time, including signs of heart disease, heart attacks, strokes, and overall mortality.
They found that women with poor LE8 scores were more likely to have increased risk for heart disease. Only 21% of the women had what is considered an ideal LE8 score. Sleep, defined as getting seven to nine hours a night, was linked to better heart health and longer life, though it was not connected to short-term changes in artery thickness.
Dr. Samar R. El Khoudary, a professor of epidemiology at the University of Pittsburgh and senior author of the study, said, “Menopause is a time when heart risks increase rapidly. But it is also a chance for women to take control of their heart health.”
The findings highlight the need for both lifestyle changes and medical care to support heart health during and after menopause. The researchers recommend further clinical trials to explore how improving sleep can protect the heart over the long term.
Other contributors to the study include Ziyuan Wang, Emma Barinas-Mitchell, Maria M. Brooks, Jared W. Magnani, Rebecca C. Thurston, Carol A. Derby, and Kelly R. Ylitalo. The full results are published today in the journal Menopause.
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