Menopause occurs when menstruation stops permanently, and pregnancy is not possible. Low levels of hormones in the body can cause a variety of symptoms. A common symptom during menopause is joint pain and soreness; an increase in joint pain often occurs at this time. All the joints of the body can be affected.
Estrogen plays a vital role in keeping our joints healthy and supple. Low estrogen levels due to menopause can cause symptoms such as joint pain and stiffness.
Menopause joint pain can be treated in various ways, from natural remedies and lifestyle changes to hormone replacement therapy (HRT).
Why do my joints hurt during menopause?
There is no direct evidence that estrogen deficiency during menopause causes joint pain during menopause. However, when estrogen is low, it can increase feelings of pain. In addition, hormonal changes can make you more prone to dehydration, leading to arthritis due to the accumulation of uric acid. Oestrogen is known to be anti-inflammatory, so when it is depleted, things get worse.
Research also shows that joint pain during menopause can be somewhat uncommon, as middle-aged women are more likely to develop inflammatory conditions such as osteoporosis.
You may feel swelling, stiffness, or pain around the joints. Sometimes symptoms worsen when you wake up in the morning and may subside as the day progresses. Back pain is often exacerbated by the cold. Also, during menopause, chronic joint injuries or muscle injuries can recur.
What can I do about joint pain after menopause?
Go for a low-impact exercise
After menopause, joint pain often affects the intestines, knees, hands, shoulders, and fingers. High-impact activities such as running, playing tennis, or high-intensity break training can worsen the pain in these areas. Consider less practical exercises if you are accustomed to activities that can increase joint pain. Examples include stationary cycling, jogging, an elliptical machine, swimming, or yoga.
Although it comes with many health benefits, staying active is a good idea. If you are overweight or know you have joint disease, regular exercise can be beneficial as being overweight puts extra strain on your joints.
Pulling can reduce joint pain by lubricating the joints and increasing the range of motion. Some simple tips can help you stay safe. Warm up the muscles a bit before stretching. After your warm-up, do the length or "active" length, mimicking the movements you intend to engage in in the sport or activity. Press at the end of the workout to maintain long-term flexibility.
Improve your diet
Whole foods rich in fruits and vegetables are rich in nutrients that can help reduce inflammation, such as magnesium. Fruits, vegetables, and beans (such as peas, beans, and lentils) contain phytochemicals that have anti-inflammatory properties. All plant foods are also rich in antioxidants, which can help fight free radicals that cause inflammation in the body. We all know that eating lots of fruits and vegetables is always a good choice and always helps in menopause joint pain.
Herbs and spices such as black pepper, ginger, cinnamon, cloves, garlic, and red pepper can also reduce inflammation. This is one of the many health benefits you can get from tasting your food with these ingredients. Try mixing cooked vegetables with herbs, turmeric, and a pinch of pepper. A delicious side dish. You can also add herbs and spices to your drink.
Limit or eliminate processed foods, refined carbohydrates, and excess sugar, as these foods accelerate inflammation. Click here to know more about a healthy diet.
Try the lethal dose under the active/complete medication provider's guidelines. You can follow the full 30 for six weeks to identify and eliminate foods that cause inflammation and joint pain.
Reduce your stress and control your anxiety
When your blood pressure is high, your body releases a hormone called cortisol. Unfortunately, cortisol can help with inflammation, which can increase joint pain. If you know you're dealing with stress regularly, choose things every day that can help you cope.
Some ideas may include painting, running a dog, cooking, listening to care, writing a diary, sitting in a rocking chair outside, talking to a friend, or falling asleep. Most are associated with menopause, which is also known to worsen symptoms.
Use 4-7-8 breathing exercises twice a day by Andrew Will, MD. There is a good video with instructions on Dr. Weill's website. Exercise is valuable and accessible!
Drink plenty of water
This is a good idea, but if dehydration makes your joint pain worse, drinking plenty of water may help. If you are not a big fan of plain water, try adding a slice of lemon or cucumber or some berries for even more flavor.
Try integration therapy
In addition to caring (which you can do for free at home via an app or the Internet), try other comprehensive ways to treat your body aches.
Massage can work wonders for the joints, and you can tell your massage therapist the aches and pains you are dealing with. Acupuncture is another option and has proven to be an excellent treatment for many women. Although there is no evidence that bathing in Epsom salt (magnesium) reduces muscle and joint pain, some people do.
Consider supplementing with nutrients
Some women suggest using herbal supplements such as Devil's Claw to reduce joint pain after menopause. Devil's Claw has been reported to have similar effects to steroids but without side effects. It contains compounds called iridoid glycosides, which have antioxidant and anti-inflammatory properties. The devil's Claw appears safe when taken in moderation, but long-term safety has not been shown, and side effects have been reported. It is best to talk to your healthcare provider about using any dietary supplement or herb before starting a new procedure. Also, before you start taking supplements, read about the safety of dietary supplements.
People also use CBD products to treat chronic back pain and joint pain. Some animal studies suggest that CBD may help improve osteoarthritis pain and may be a safe and effective treatment for osteoarthritis joint pain. The current position of the medical community is that the findings on CBD for joint pain are promising, but more research is needed. The US Food and Drug Administration has not approved any use of CBD to treat joint or joint pain.
Here is the list of some supplements for Menopausal joint pain -