A normal stage in a woman’s life, menopause is most commonly associated with symptoms such as hot flashes, weight gain and sleep disturbances, but also with loss of muscle mass, bone density and joint pain.
Discover in this article, what are the causes of joint pain associated with menopause and how you can manage them effectively, for the best possible quality of life.
Why do joint pains occur during menopause?
The main reason is hormonal changes, specifically the drop in estrogen levels, which has an important role in maintaining joint and bone health, managing inflammation and pain. In addition, the natural aging process leads to joint damage and loss of bone density, which can cause joint stiffness and pain.
On the other hand, two more common conditions, osteoarthritis, caused by wear and tear of cartilage, and osteoporosis, characterized by loss of bone mass and bone tissue, can be the cause of joint pain in menopause. Osteoarthritis can mainly cause pain in the knees, shoulders, hands and cervical region, while osteoporosis can affect the spine, causing pain in the lumbar region. Osteoarthritis can also be worsened by the decrease in bone density associated with osteoporosis. In all situations, it is necessary to consult a doctor, for an accurate diagnosis and the establishment of a treatment plan.
How to relieve menopausal joint pain
Joint pain can only be managed through a holistic approach, from diet and nutritional supplements to proper exercise.
Diet and food supplements
Eat a balanced diet rich in essential nutrients for bones and joints, such as calcium and vitamin D. Cut down on processed foods high in sugar and salt, caffeine, fizzy drinks and dairy, as these can contribute to increased inflammation in the body .
There are also several natural ingredients and dietary supplements that can help relieve these pains:
● collagen – this is a major structural protein in the human body and plays an essential role in the formation and maintenance of joint health. But with age, natural collagen production decreases, which can lead to joint damage. Through the benefits of collagenwhich you find in food supplements, is that it helps to strengthen the joints, by improving the quality of the cartilages, and to reduce pain.
● turmeric – if you are interested in a
learn the benefits of turmerica genus of plants in the ginger family that also includes turmeric, you should know that one of their active compounds, curcumin, has strong anti-inflammatory properties that can help reduce inflammation in the joints, thus reducing pain
● vitamin D – this is essential for bone and joint health, as it promotes calcium absorption. Vitamin D supplements may be beneficial to support calcium absorption from the gut and prevent osteoporosis
● Omega-3 fatty acids – commonly found in fatty fish species such as salmon, but also in fish oil supplements, these have anti-inflammatory properties. They can help to reduce joint inflammation, but also to lubricate them.
● glucosamine – a natural compound present in cartilage, also found in the form of food supplements. They can help relieve joint pain, restore cartilage and improve joint mobility
● chondroitin – another compound naturally present in cartilage, can often be combined with glucosamine in supplements designed to improve joint health.
Physical exercises
Stretching exercises can help improve flexibility and reduce joint stiffness. From this point of view, yoga and pilates are considered excellent options. A regular exercise program, which may also include walking, swimming and light weight training, can help strengthen muscles and joints, improving mobility.
Hot and cold compresses
Applying ice, wrapped in a towel, for 15-20 minutes to the affected area can help reduce inflammation and relieve pain. On the other hand, warm compresses can help relax muscles and improve blood circulation. Warm baths can also be comforting for joint pain, as they help relax the muscles.
Joint pain associated with menopause is a relatively common problem, but there are simple ways, such as those outlined above, to relieve it. It is also important to consult a doctor, for a clear diagnosis and to get advice adapted to your situation.
Source photo: Freepik
2023-11-22 13:08:01
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