Table of contents
Why blood pressure control is so important
High blood pressure is one of the most common and dangerous diseases worldwide – and not just for men. It is the risk factor that causes the most deaths among women worldwide, for example, from heart attacks or strokes.
From the age of 30, blood pressure in women rises slowly and unnoticed. With the onset of postmenopause, the risk of high blood pressure doubles. One in two women over 60 is affected. The insidious thing is that high blood pressure goes unnoticed for a long time. 30% of people with high blood pressure go undiagnosed, and of those diagnosed, 35% go untreated. The blood vessels adapt to the increased pressure, and many sufferers initially experience no symptoms. But in the background, high blood pressure causes unnoticed damage – to the blood vessels, the heart, the kidneys, and even the brain.
The good news: If you detect high blood pressure early and take countermeasures, you can drastically reduce your risk.
What is blood pressure anyway?
Blood pressure indicates the force with which blood pushes against the artery walls. It consists of two values:
Systolic pressure: The systolic pressure is the higher pressure. It measures the pressure in the blood vessels when the heart pumps blood into the vessels.
Diastolic pressure: This is the lower pressure. It measures the pressure in the blood vessels when the heart relaxes and refills with blood.
A reading of 120/70 mmHg is optimal. If it's 140/90 mmHg or higher, we consider it high blood pressure. Readings between 121–139/71–89 mmHg are considered elevated blood pressure , and this is where you should be alert.
Important: High blood pressure develops gradually. Initially, the blood pressure is only slightly elevated, then it continues to rise year after year – until at some point, the heart and blood vessels begin to suffer seriously.
Why women should be careful after perimenopause
Younger women generally have lower blood pressure than men. But as estrogen levels drop, the tide turns:
The vessels become stiffer. Estrogen normally keeps arteries elastic. Without this "vascular flatterer," resistance in the arteries increases – and with it, blood pressure.
The body retains more salt and water. The hormonal chaos during menopause affects the kidneys – more salt remains in the body, attracting water and increasing blood volume. The result: more pressure in the blood vessels.
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Blood pressure often rises more steeply than in men. Women experience a steeper increase in average blood pressure over the 30-60 year period than men, and this increase also affects the risk of heart disease.
Conclusion: With increasing age, blood pressure levels rise – and with them the risk of heart attack and stroke. In women, even a smaller increase in blood pressure can lead to a heart attack than in men.
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Why high blood pressure is so dangerous
High blood pressure is not a harmless companion of aging . If left untreated, it affects the entire body:
The heart struggles against the resistance: It has to pump harder, becomes thicker—but not stronger. Over time, heart failure and arrhythmias threaten.
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The brain also suffers: High blood pressure is the biggest preventable risk factor for stroke and dementia . Those who keep their blood pressure under control can reduce their risk of dementia by up to 50%.
The kidneys come under pressure: high blood pressure damages the fine vessels in the kidneys – in the worst case, kidney failure is a threat.
How do you recognize high blood pressure?
The truth: High blood pressure doesn't hurt. Many women have high blood pressure for years without realizing it. It's only noticed when complications arise – often too late.
Possible but often overlooked symptoms:
Headaches (especially in the morning)
Hot flashes, sweating, poor sleep (sounds like menopause, but could indicate high blood pressure!)
Dizziness, nausea, ringing in the ears
Heart palpitations, heart palpitations
Concentration problems, fatigue
Nervousness, inner restlessness, shortness of breath
Inability to lie on the left side
Need to take off bra
Water accumulation in the ankles
Therefore, check your blood pressure regularly! Measuring at home is the best strategy – if you repeatedly measure blood pressure above 135/85 mmHg, you should consult a doctor.
Ever heard of white coat hypertension? No need to panic! Many people see their doctor with higher blood pressure readings. If you're unsure, you can have a 24-hour blood pressure measurement .
Important: There are rare (about 5% of cases) so-called secondary causes of hypertension that result from other diseases. These include, for example:
Hormone-producing tumors of the adrenal gland , which lead to an overproduction of stress hormones such as adrenaline and associated blood pressure spikes,
or a narrowing of the renal artery , which causes a sharp reflex increase in blood pressure.
These forms are rare, but important to recognize—especially if blood pressure is already high at a young age or changes dramatically suddenly . If suspected, your doctor can order special tests.
Lower blood pressure – what can you do?
Not everyone needs to take tablets straight away – it often helps to adjust a few things:
Movement
- Endurance and strength training lower blood pressure by 5–9 mmHg. Planks and wall sits are particularly effective against high blood pressure.
Weight loss helps enormously: starting at 3 kg, each additional kilo brings a reduction of 1-2 mmHg.
Nutrition
Cut down on salt! Reducing it to 5g per day significantly lowers blood pressure.
Mediterranean diet: Lots of vegetables, healthy fats, and little sugar reduces pressure.
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Reduce or eliminate alcohol. Even small amounts can raise blood pressure.
Stress reduction
Chronic stress keeps pressure high – relaxation techniques help to regulate blood pressure naturally.
When are medications necessary?
If blood pressure remains above 140/90 mmHg despite lifestyle changes, medication is often the best solution. It helps drastically reduce the risk of heart attack, stroke, and dementia and protects blood vessels .
But be careful: Unfortunately, blood pressure in women is often less consistently controlled with medication and target values are less often achieved.
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