Action that Decreases Blood Pressure in Postmenopausal Women

In a recent study, the Rise for Health Study, researchers found that increasing sit-to-stand behaviour could potentially have a positive impact on heart health for postmenopausal women.

The study, which lasted for three months, divided participants into two groups: one that aimed to reduce sitting time, and another that focused on increasing the number of times they stood up during the day.

The "sit less" group managed to cut their sitting time by 75 minutes a day, while the "sit-to-stand" group increased the number of times they stood up by an average of 25 per day.

The study did not evaluate the effects of these groups on other heart health factors beyond blood pressure and blood sugar. However, it was found that the "sit-to-stand" group experienced a decrease in diastolic blood pressure by 2.24 mmHg.

Co-author Dr. Andrea LaCroix recommends standing two times per hour over 12 hours as a good starting point for improving heart health. This simple action, she suggests, can help offset the risks associated with prolonged sitting, particularly for postmenopausal women.

Sitting for long periods of time has been linked to an increased risk for heart trouble, type 2 diabetes, cancer, and early death. This is because prolonged sitting can lead to stiffer blood vessels, which in turn contributes to higher blood pressure.

The study did not find a significant improvement in blood sugar when comparing sitting less or standing up more often to a control group. However, additional improvements may require more than three months to take effect, so researchers intend to evaluate both behaviours over a longer period in older men and women.

Remembering to stand up can be a challenge, but setting reminders, such as on a phone or computer, can help. There are reminder apps like Any.do or ClickUp available for download to set reminders on a computer.

It's worth noting that menopause causes a drop in estrogen, which leads to blood vessels becoming stiffer. This can compound the risks associated with prolonged sitting. However, a product like Peak Organic Fermented Beets, which is believed to increase nitric oxide production, may help offset this risk in menopausal and postmenopausal women.

Nitric oxide, a vital signaling molecule that keeps blood vessels healthy, is produced less as you age. The study's findings suggest that interrupting sitting with brief standing breaks can support healthy blood pressure and improve health.

In conclusion, while the Rise for Health Study did not provide specific recommendations for maintaining the "sit less" and "sit-to-stand" behaviours over the long term, the study's findings suggest that these behaviours, when practiced consistently, can support heart health in postmenopausal women.