Menopause and Joint Pain: How Nutrition Can Help
Many women experience aches and pains in their joints and muscles during the menopause transition.
Do you recognise any of these symptoms:
Poor flexibility
Joint stiffness
Aching muscles
Knee, shoulder, hip or back pain
Loss of flexibility
Feeling the need to stretch more often
It’s important to address these aches and pains as they can impact quality of life and ignoring them doesn’t make them go away!
Why Are You Aching?
Declining Hormones
Oestrogen helps to regulate inflammation and maintain the strength of cartilage, the cushioning material that protects the ends of bones in joints. A decrease in oestrogen levels can result in increased inflammation and decreased cartilage strength, leading to joint pain.
Low Collagen
Collagen is a protein that provides structural support to joints and helps to keep them healthy. As we get older collagen production decreases which can lead to joint pain and stiffness.
Weight Management
Weight gain is common during perimenopause and this can put extra strain on joints. This is especially true in joints that bear weight, such as the hips, knees and ankles.
Lack Of Movement
Exercise is important for maintaining joint health because it improves blood flow delivering nutrients to the tissue and reducing inflammation.
Getting Older
Unfortunately aging itself can contribute to joint pain! The natural wear and tear on the joints over time can cause them to become less flexible and more prone to injury and pain.
Nutrition can help! By making dietary changes and choosing foods that support joint health, you can reduce inflammation and improve joint mobility which leads to less pain and discomfort
Here’s Are Few Ideas To Get You Started
Anti-inflammatory Foods
Incorporate a Mediterranean type eating pattern that is full of anti-inflammatory foods such as turmeric, ginger, garlic and berries. These plants contain natural compounds which help to reduce inflammation.
Omega 3 Fats
These healthy fats have anti-inflammatory properties and can reduce joint pain and stiffness. Foods high in omega-3 fatty acids include fatty fish, such as salmon and sardines, as well as flaxseeds and chia seeds.
Vitamin C
Vitamin C is essential for the production of collagen, a protein that provides structural support to joints. By consuming foods high in vitamin C, such as citrus fruits, berries, and leafy greens, you can support the body's natural collagen production.
Vitamin D
Vitamin D is necessary for the absorption of calcium, a mineral that is critical for maintaining healthy bones and joints.
Magnesium
Including magnesium rich foods like leafy greens, pumpkin seeds and beans can be beneficial. Magnesium is necessary for muscles to relax and so can relieve muscle tension and stiffness.
Weight Management
Excess weight puts additional strain on the joints which increases the risk of joint pain. Stubborn weight gain is another frustrating side effect of perimenopause so get in touch if you would like some help and support with this.
If you are regularly struggling with joint issues it might be a good idea to speak to a qualified physiotherapist who can advise you on specific exercises that will help to build muscle and support your joints.
Can Supplements Help?
Many of my clients have found that certain supplements can help with aches and pains during perimenopause.
I have put a few suggestions below but please speak to your health care provider before taking any supplement as they can interact with medications.
Glucosamine
Glucosamine is a building block needed by the body to manufacture cartilage and other structural connective tissues. The body naturally produce glucosamine but as we age our levels decrease.
Omega-3 Fatty acids
Omega-3 fatty acids have anti-inflammatory properties and have been shown to be effective in reducing joint pain and stiffness.
Vitamin D
Vitamin D is important for bone health and has been shown to be beneficial in reducing joint pain and stiffness.
Magnesium
Magnesium is important for muscle function and relaxation and can alleviate aches and muscle tension.
Collagen
Collagen is vital for the structure and support of the connective tissues, which include cartilage, muscle, skin, as well as joints and bones. It literally holds the body together, like scaffolding, to provide structure and strength.
If you would like to read more about how nutrition can help with your menopause symptoms I have a free download that you might find interesting.