Over the weekend, I attended the Her Heart Conference 2025 – a full day of science, stories and insight into women’s heart health.
It was a great reminder that midlife is a critical window for women when it comes to long-term wellbeing. Our risks for heart disease and other chronic conditions rise after menopause, but there’s also so much we can do to protect ourselves.
Here are the key messages I took away that relate to women over 50.
Midlife Is a Critical Window for Women’s Health
Professor Patricia Davidson spoke about how women’s health doesn’t begin or end with menopause – it’s shaped across our whole lives. The habits, stress, lifestyle patterns and health conditions we bring into this stage all influence how we move through it.
Many women are now reaching menopause already managing high blood pressure, weight gain, insulin resistance, or poor sleep. These add up to an increased risk for cardiovascular disease and other chronic conditions.
The positive side is that a lot is within our control. Focusing on sustainable lifestyle foundations – sleep, movement, nutrition and mindfulness – can make a huge difference.
Menopause and Heart Health Are Closely Linked
One clear theme across the day was the relationship between menopause and heart health. Hormonal changes affect our blood vessels, cholesterol, metabolism and the way our bodies regulate blood pressure.
Professor Caryl Nowson noted that within about ten years after menopause, women’s risk of stroke and hypertension can double. Anastasia Mihailidou added that keeping blood pressure stable – ideally between 110 and 130 systolic – is important, as readings above 130 increase cardiovascular and mortality risk. Regular check-ups and open conversations with our doctors are key.
Hormones play a role, but lifestyle gives us the greatest leverage. Moving regularly, eating well, managing stress, and getting enough sleep all help protect your heart over the long term.
Exercise Is Essential for Every Woman
Almost every speaker highlighted the same message: movement is medicine.
Exercise improves heart health, supports healthy blood pressure, boosts mood, strengthens bones, and lowers the risk of dementia. Professor Erin Howden shared research showing that women may gain similar heart health benefits as men from slightly less exercise – meaning you don’t have to overdo it to see results.
Importantly, research also shows that exercise lowers cardiovascular disease risk regardless of your BMI. In other words, even if you’re carrying extra weight, being active dramatically reduces your risk compared to being inactive. Movement is protective at every size.
The best approach combines aerobic exercise, strength training, and short bursts of higher intensity work. You don’t need perfection, just consistency.
Frailty Is Common but Preventable
Dr Julee McDonaghshared that around 20% of the general population is already considered frail – and women are at higher risk than men at every age.
Another important point was that being underweight can also increase health risks. A very low BMI (below 19) is linked to higher mortality, just as carrying too much weight raises the risk of cardiovascular disease and stroke.
Frailty isn’t just about muscle loss – it’s about the gradual loss of strength and capacity to live fully. The good news is that it’s largely preventable.
Strength training, protein-rich nutrition, restorative sleep, and staying socially connected are powerful tools for living not just longer, but stronger. Building muscle and strength isn’t just about fitness — it’s about protecting your independence and confidence for the long run.
Whole-Person Health Needs to Be the Norm
Another strong message was the need for healthcare that supports the whole woman. Professor Davidson spoke about the importance of integrated, person-centred care that recognises the physical, mental, and social aspects of women’s health.
Our healthcare system still has some catching up to do, but we don’t have to wait. We can start by talking to each other, sharing information, and asking for what we need. Prevention and early action will always create better outcomes than waiting until something goes wrong.
What Stood Out Most
What struck me most was that while midlife brings new risks, it also brings clarity. We can see the habits, stressors, and patterns that may not be serving us – and we have the wisdom and experience to change them.
We can’t control everything, but information is power and taking action is in our control.
We can make choices that strengthen our hearts, our minds and our energy.
I’m not sure about you but at 57, rather than focus on chasing youth, I now think about building strength, healthspan and energy – so I don’t only increase my changes of living longer but also living better.
Whatever your age or stage, it’s never too late to start creating a healthier heart and a more energised life.
Shine bright
Tania