Menopause Symptoms & Relief Part 4: Muscle & Bone changes.
WELCOME TO WEEK 4 OF MY DIVE INTO the world of MENOPAUSE.
If you haven’t read the previous menopause blogs you might like to go back & read a little about menopause stages, history & some of the other symptoms & relief information I put together for you. This week we look at why we’ve suddenly got aching joints & sore muscles, why we’re at an increased risk of osteoporosis & what we can do about it.
muscle & bone changes during menopause & HOW TO MANAGE THEM.
Aging & menopause contributes to a decline in muscle mass & strength & increases osteoporosis risk.
1 in 3 women after the age of 50 experience a fragility fracture, increasing the risk of standard fracture.
A decrease in hormones increases inflammation, leading to joint pain & stiffness.
How can we help ourselves?
Lifestyle changes
Exercise: weight-bearing, strength training, low impact. Think dancing, weights & skipping.
Variety: mix it up & challenge your body in different ways.
Stay hydrated: drink plenty of water to regulate body temperature but avoid alcohol.
Consult a professional: get a PT, talk to an exercise physiologist & find an exercise plan tailored to your needs.
Diet: eat a balanced diet of fresh produce, healthy fats, proteins, calcium & vitamin D. Visit Lisa’s website for recipe ideas.
Avoid alcohol & smoking: no explanation needed here. Reduce if it’s not possible to cut them out completely.
Medication
MHT: discuss with a health professional whom you trust is on your side.
Better Health Channel: reports that MHT is not a primary treatment for osteoporosis but can increase bone density & lower fracture risk in postmenopausal women.
A Practitioner’s Toolkit for Managing Menopause: developed by the Women’s Health Research Program in the Monash University School of Public Health and Preventative Medicine 2023. This publication is free to download. Print it & present it to your GP & help them help you.
Other therapies
Physical therapy: improves mobility & strength.
Acupuncture: may reduce muscle pain.
Heat & cold: can help alleviate pain & stiffness.
Over-the-counter pain relief: can provide temporary relief.
Other ideas
Seek support: talk therapy can reduce stress & boost confidence. Setting goals with a therapist & being held accountable can increase the chances of making a plan that works & sticking to it.
YouTube: finding a routine on-line which you can do in your own time & space can increase the chances of you moving your body.
Podcasts: to motivate you or to put you to sleep…the possibilities are endless. The Dr Louise Newson episode in which she talks to Matt Roberts is very interesting & inspirational.
Challenges: many people find an organised challenge keeps them motivated to lose weight & keep fit. Contact your local gym, PT or search online. Try Strava, Glofox or 30 Day Fitness challenge.
Managing menopause requires a comprehensive assessment & this is just a guide & starting point. Seek professional advice before making any major changes to your routine.
Download the Practitioner’s Toolkit for Managing Menopause & speak to your GP in the first instance.
The Australasian Menopause society has a variety of useful fact & information sheets available to download for free & is a good place to keep up with the latest developments in women’s health
Listen to:
The Happy Menopause, a nutrition & lifestyle podcast for midlife women
Menopause Natural Solutions presented by Naturopath Jennifer Harrington
Don’t despair, there are plenty of menopause supports available & whilst you may experience physical & emotional changes during menopause it doesn’t mean life is over! This can be a time of reflection, of setting new goals & of being an unfiltered version of ourselves.
Create some time for yourself. Put yourself first & make a commitment to your own wellbeing. Get fitter, feel better & step into this new era of your life with joy & excitement.
Next week…Metabolic changes during menopause & how to manage them.