During menopause, women may be more likely to develop osteoarthritis (especially in the hands) and possibly rheumatoid arthritis.

Joint pain related to menopause is particularly common; In one survey, almost 40% of women between 45 and 65 years old experienced it.

Estrogen likely plays an important role in the onset of musculoskeletal pain during menopause. Estrogen helps protect our joints and reduces inflammation, but when levels decrease during menopause, inflammation can increase.

We have listed 4 things to help relieve joint pain caused by menopause. Although these are not cures, they are ways that could relieve some uncomfortable, painful, and painful symptoms.

1. Exercise and stretch 

Changes in hormone levels can cause joint pain and stiffness. Exercising and stretching, as well as weight-bearing activities such as walking and resistance training, can help maintain bone density and relieve pain.

What exercises are the most appropriate?

Yoga is a fantastic exercise for the entire body. It may also improve some of the symptoms of menopause, including sleep disorders, fatigue, low mood, and anxiety.

Engaging in regular yoga practices can be beneficial for muscle tone and bone density as well. Some women also find that it helps reduce their hot flashes. Core muscle strength can also be improved through yoga, including the pelvic floor muscles, which often become weaker as hormone levels decline.

How often should you do them?

It is recommended to aim for around 2.5 hours of moderate aerobic activity each week. While other deep breathing exercises, yoga and stretching can help manage life stress and symptoms related to menopause.

Used to relieve the symptoms of menopause, hormone replacement therapy (HRT) is a treatment that replaces female hormones that are at a lower level when you are going through menopause.

Estrogen and progesterone are female hormones that play important roles in a woman's body. Low levels cause a number of physical and emotional symptoms, including hot flashes, mood swings, and vaginal dryness. What should you know about HRT?

Did you know that there are different types of hormone replacement therapy (HRT) available?

The type of HRT that is best for you will depend on different factors, such as whether you have had a hysterectomy, what stage of menopause you are in, and your personal preferences.

Below are 3 different HRT options that can:

• Contain different hormones - estrogen, progestin or both (a specialist doctor can sometimes also prescribe testosterone)
• Taken or used in different ways: tablets, patches, gel, spray or vaginal rings, suppositories or cream
• Taken or used at different times - routines can be cyclical (sequential) or continuous.

As always, before deciding on a treatment it is important to seek medical advice to see if HRT is right for you.

A Mediterranean diet is said to be one of the best diets to follow, especially for its anti-inflammatory benefits.

Primarily plant-based, this diet includes daily intakes of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs and spices. With the preferred animal proteins being fish and shellfish.

Anti-inflammatory foods include:

• Fatty fish (salmon, tuna, herring)
• Green leafy vegetables (spinach, kale, collards)
• Tomatoes Garlic Berries, cherries, oranges
• Nuts (almonds, walnuts)
• Flax and chia seeds
• Raw olive oil
• Whole grains

1. Keep an eye on your weight 

Menopause should be seen as a wonderful start to a good health program that includes lifestyle changes in diet, exercise, including yoga, and limiting smoking as well as alcohol.

Excess weight can put additional stress on weight-bearing joints, like the knees, for example. And inflammatory factors associated with weight gain could contribute to problems in other joints, such as the hands.

Menopause-friendly exercises for postmenopausal women include:

• Resistance exercise (aerobic)
• Strength exercise
• balance exercise

These exercises are effective in increasing spinal bone mineral density in postmenopausal women.

Conclusion

Menopause can be a difficult process to navigate, but with some gentle guidance and some lifestyle changes, it can be made more positive and less disruptive.

We hope this article has inspired you to try something new to support your joints, whether it's through moving more, trying a supplement, seeking treatment, or eating different foods.

Sources

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