Did You Realise…?
Joint pain is one of the most common symptoms of the menopause
Having been through the menopause myself and experienced this unnerving and often debilitating symptom I can offer you reassurance that, with an understanding of how hormone fluctuations can affect your joints and some tips on how to lessen or avoid the pain, you will be more able to navigate your way through this transition. I am now 4 years on ‘the other side’ and can honestly say I feel extremely well. Although I experience the inevitable niggles that present themselves through wear and tear, those awful deep, nagging pains that kept me awake at night and restricted my daytime activities are a distant memory.
What’s Going On?
There’s no definitive scientific evidence that establishes a cause-and-effect but it is pretty obvious there is one. Osteoarthritis seems to affect women much more during menopause which points towards hormonal fluctuations being part of the cause. Genetics, old injuries and the onset of menopause can be susceptibilities that predispose us to joint problems but there are many other contributors that are well within our control so changing the things we can is the first step.
During the peri-menopause and menopause transition oestrogen levels fluctuate, sometimes quite dramatically. This ebb and flow of the amount of oestrogen produced can go on for several months, even years, until the ovaries have finally run out of eggs. Oestrogen has a natural anti-inflammatory effect so when levels are low inflammation can take hold leading to swelling and pain. Another factor to consider is hydration. Oestrogen regulates fluid levels in the body so as our skin loses tone and elasticity, the soft, connective tissues around our joints are just as likely to be affected. Making good lifestyle choices now, and sticking to them, offers you the best chance of reducing these symptoms and maintaining healthy joints into the future.
What Can We Do?
Eat foods that are naturally anti-inflammatory.
1. Berries
Small fruits that are packed with fibre, vitamins and minerals.
• Strawberries
• Blueberries
• Raspberries
• Blackberries
Berries contain antioxidants called anthocyanins which have anti-inflammatory effects that may reduce inflammation and boost immunity.
2. Fatty Fish
Contains a great source of protein and omega-3 fatty acids EPA and DHA. The best sources are:
• Salmon
• Sardines
• Herring
• Mackerel
• Anchovies
EPA and DHA both have ant-inflammatory effects.
3. Broccoli
Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.
4. Avocados
May be one of the foods that is actually worthy of the title ‘superfood.’
They are full of potassium, magnesium, fibre, monounsaturated fats and beneficial compounds that protect against inflammation.
5. Green Tea
High in antioxidants and anti-inflammatory properties. A substance called epigallocatechin-3-gallate (EGCG) inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acid in your cells.
6. Peppers
Chili peppers and bell peppers are rich in quercetin, vitamin C and other antioxidants that have powerful ant-inflammatory effects.
7. Mushrooms
Mushrooms are low in calories and rich in selenium, copper and all of the B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection. Best to eat them raw or lightly cooked.
8. Grapes
Grapes contain several plant compounds including resveratrol and anthocyanins, which reduce inflammation.
9. Turmeric
Turmeric contains curcumin, a powerful anti-inflammatory. However, it is difficult to obtain enough curcumin through your diet. Taking supplements containing isolated curcumin has shown to be much more effective. Ensure any supplement is combined with piperine (black pepper) to boost absorption.
10. Extra Virgin Olive Oil
One of the healthiest fats you can eat. Rich in monounsaturated fats and containing oleocanthal, an antioxidant, the effect has been shown in some studies to compare with anti-inflammatory drugs like ibuprofen.
11. Dark Chocolate and Cocoa
Rich and satisfying, dark chocolate (70% cocoa or higher) contains flavanols that have anti-inflammatory effects and keep the endothelial cells that line our arteries healthy.
12. Tomatoes
The amount of vitamin C, potassium and lycopene make the tomato a powerhouse of ant-inflammatory properties. Cooking tomatoes in olive oil can maximise the absorption of lycopene, a nutrient better absorbed with fat.
13. Cherries
Both sweet and tart cherries contain anthocyanins and catechins, antioxidants that reduce inflammation.
What to Avoid:
Inflammatory Foods
Its important to limit your intake of foods that can promote inflammation:
Processed foods like fast foods, ready meals, processed meats have all been associated with higher levels of inflammatory markers.
Fried foods and partially hydrogenated oils.
Trans fats.
Sugar sweetened beverages and refined carbohydrates.
• Junk foods: fast food, convenience meals, potato chips, salty snacks.
• Refined carbs: white bread, pasta, white rice, crackers, flour, biscuits.
• Fried foods: French fries, donuts, burgers, fried chicken.
• Sugar sweetened drinks: soda, energy drinks, sports drinks, squashes,
• Processed meats: bacon, canned meats salami, smoked meats.
• Trans fats: margarine, hydrogenated vegetable oil, cooking fats.
What Else is Helpful?
Exercise:
With painful joints this feels like the last thing you want to do but it is important to keep moving. Regular movement keeps the joints lubricated and keeps the surrounding muscle and connective tissue strong and supportive. Try low impact exercise like yoga, Pilates, swimming and cycling.
Weight Management
If the pounds have been creeping on this is a good time to take stock. Sticking to a healthier eating plan will help you to lose some weight. Shedding even a few pounds can increase mobility and relieve pain.
Hydrate
So easy to overlook. The simplest thing that seems to be so difficult for many of us. The benefits of keeping your intake of water at around 2 litres a day are immeasurable but so few of us seem to be unable to manage it. In menopause our bodies lose water and are less able to retain it so it is vitally important to replace it. WATER not anything else… WATER.
Ice
Not my favourite top tip as I cannot bear to be cold but for some people this offers relief. Ensure the ice pack is wrapped in a cloth – never put ice directly onto skin – and only keep in place for a maximum of 20 minutes.
Be Aware of Your Stress
Not easy but stress raises cortisol levels and cortisol can cause additional inflammation in joints. Being aware that you are stressed is a big step towards managing to keep it in check. Take every opportunity to give yourself some time for a rest, bath, shower, read a book/magazine, listen to some music … be still … anything that helps you to quieten a busy mind.
Supplements
One of the best supplements for menopause joint pain is magnesium citrate – it may help to strengthen bones, maintain nerve and muscle function, regulate heart rhythm, and blood sugar levels and can help maintain joint cartilage. However, everyone is different so always do your own research and consult your health care provider if you have any doubts or concerns.
