So many of us start to experience joint pain once perimenopause and menopause hit. And this connection between menopause and joint pain may just surprise you — because it’s not all about your hormones.
In many ways, joint pain in menopause is a manifestation of poor metabolic health. Which is good news, because you’re in control of your metabolic health, right?
So while you may not be able to stop your ovaries from closing up shop, you can work on diet and lifestyle changes that support your joints.
Menopause Joint Pain Natural Remedies
Let’s talk about some ways to address menopause joint pain so you can get back to moving regularly, sleep better, and feel amazing when you wake up again.
1. Regular Exercise
Building muscle is the single most important joint protective thing you can do. If you’re not lifting weights or working on resistance exercises, now is the time to start. Strong muscles help support your joints, bottom line.
Women, we have to quite literally TRAIN for menopause, and the time to start is sooner than you think.
Adopting daily low-impact exercises like walking are excellent for maintaining joint mobility without adding stress to the joints.
Try Yoga or Pilates, which can improve flexibility and strengthen your muscles.
Exercise plays a vital role in improving metabolic health by regulating blood sugar levels, promoting fat loss, and reducing the risk of insulin resistance, all of which contribute to less inflammation and better joint function. Bottom line: exercise is non-negotiable.
2. Dietary Adjustments
Eating a balanced diet rich in protein can help reduce joint pain because our body needs protein to synthesize and repair muscle tissue. Aim for 25-30 grams 3X a day.
Limit sugar and processed foods, as they can promote inflammation and contribute to metabolic issues.
Refined sugars and trans fats worsen joint pain and lead to weight gain, which even further strains the joints.
Hydrate all day long by drinking plenty of filtered water with electrolyte support.Proper hydration keeps the joints lubricated, which can help to reduce stiffness and discomfort.
3. Weight Management
Maintaining a healthy weight is crucial for both joint and metabolic health. Excess weight puts additional pressure on the joints, especially the knees, hips, and lower back, increasing the risk of pain and injury.
Weight loss, even in small amounts, can significantly reduce this pressure and improve symptoms.
Weight management also supports better metabolic health by improving insulin sensitivity and reducing inflammation.
A combination of a balanced diet and regular physical activity is the most effective way to achieve and maintain a healthy weight.
4. Stress Management
Stress can worsen joint pain by increasing inflammation and muscle tension. Practices such as meditation, deep breathing exercises, and mindfulness can help reduce stress and promote a sense of calm.
Engaging in activities that promote mental well-being, such as hobbies, spending time with loved ones, or even taking a walk in nature, can have a positive effect on overall health, including joint and metabolic function.
5. Try Whole Body Vibration
A vibrating plate helps activate your muscle fibers, which in turn supports your joints. You can use a plate for the feet or try a whole-body plate. Using one of these regularly helps to assist in cartilage regeneration, a crucial element for individuals with joint degeneration.
This promotes flexibility by increasing blood flow to muscle tissues, which improves mobility around joints without exacerbating pain. Increased flexibility helps maintain range of motion as you age, which ultimately allows you to keep working out! Try 10 minutes per day and see how much better your joints will feel.
Menopausal joint pain can be a challenge, especially as it directly relates to our metabolic health. We need to pay attention to our health markers around through annual or better yet, biannual blood work.
Blood Pressure
Tryglicerides
Blood Sugar
HBA1C
Fasting Insulin
Thyroid
Once we have dialed in our metabolic health , it's time to turn our attention to these key areas:
Build Muscle
Eat Adequate Protein
Maintain a Healthy weight
Manage Stress
Having accurate data, and addressing areas of dysfunction, we can become empowered to create changes in our life.
Do you need to change your diet, lower and learn to manage stress levels, move more frequently, or learn how to actually rest well?
If you want to make some changes because you don't feel great, I can help.
You can find me here.
Thanks for reading,
Jan
Comments