For many women, midlife brings a range of physical changes that can impact their daily lives.
More than 70% will experience musculoskeletal symptoms and a shocking 25% will be disabled by those musculoskeletal symptoms as they transition from Perimenopause to Post Menopause. You may well have experienced this yourself!
Musculoskeletal symptoms such as joint pain, stiffness, and muscle aches are particularly common.
While these symptoms may seem like an inevitable part of aging, they are closely linked to hormonal changes—specifically, fluctuations in oestrogen levels.
Understanding this connection can provide insight into how to manage and even alleviate these challenges.
The Connection Between Oestrogen and the Musculoskeletal System
Oestrogen is a key hormone that plays a vital role in maintaining the health and functionality of the musculoskeletal system. Its influence extends to:
Bone Health Oestrogen helps to regulate bone remodelling, the process by which old bone tissue is replaced with new. It promotes the activity of osteoblasts (cells that build bone) and inhibits osteoclasts (cells that break down bone). When oestrogen levels decline during menopause, bone density can decrease, increasing the risk of osteoporosis and fractures.
Joint Health Oestrogen has anti-inflammatory properties that protect the joints. It helps maintain the cartilage that cushions joints, reducing wear and tear. Lower oestrogen levels can lead to joint stiffness, pain, and increased susceptibility to conditions such as osteoarthritis.
Muscle Strength and Function Oestrogen contributes to muscle mass and strength by supporting protein synthesis and reducing muscle breakdown. As oestrogen levels fall, women may experience reduced muscle mass, strength, and recovery capacity, contributing to a greater sense of fatigue and physical discomfort.
Common Musculoskeletal Symptoms in Midlife Women
These musculoskeletal issues can be attributed to the decline in Oestradiol, the most biologically active form of Oestrogen, which impacts nearly all types of MSK tissue including bone, tendon, muscle cartilage, ligament and adipose tissue.
Women experiencing oestrogen fluctuations during perimenopause and menopause may report:
Joint Pain and Stiffness: Often affecting the hands, knees, hips, and shoulders.
Joint Inflammation: Joint pain, joint discomfort, frozen shoulder
Muscle Aches and Weakness: A general feeling of soreness or heaviness in the muscles.
Back Pain: Linked to changes in posture and muscle support.
Poor balance: leading to more falls
Reduced Flexibility and Mobility: Making daily activities more challenging.
Eeek! it's quite a list, isn't it!
Managing Musculoskeletal Symptoms
While hormonal changes are a natural part of aging, there are several strategies we can use to help manage their impact on the musculoskeletal system:
Exercise Regularly
Weight-bearing exercises (like walking or strength training) can help maintain bone density.
Low-impact activities (like Pilates or swimming) improve joint mobility and muscle strength without adding stress to the body.
Nutrition for Bone and Joint Health
Ensure adequate intake of calcium and vitamin D to support bone health.
Include anti-inflammatory foods such as fatty fish, leafy greens, and nuts to reduce joint inflammation.
Take a look at your diet and you may decide to add some supplementation
(please consult your GP or nutritionist before taking supplements)
Supplementation of Vitamin D3
Supplementation of Magnesium
Supplementation of Vitamin K2
Increased protein intake
Hormone Replacement Therapy (HRT) For some women, HRT can help alleviate musculoskeletal symptoms by restoring oestrogen levels. Consult a healthcare professional to determine if this option is suitable.
Mind-Body Practices Activities such as yoga, Pilates, and tai chi can improve flexibility, posture, and overall body awareness, reducing discomfort.
Stay Hydrated and Rested Proper hydration and sleep are essential for muscle recovery and joint lubrication.
The Role of Pilates in Supporting Midlife Women
Pilates is particularly beneficial for women navigating midlife changes.
By focusing on alignment, core strength, and controlled movement, Pilates helps to:
Reduce joint stress and improve mobility.
Strengthen supporting muscles, alleviating pressure on joints.
Enhance posture, which can relieve back and neck pain.
Foster a sense of well-being and body awareness, empowering women to feel more in control of their health.
Conclusion
The decline in oestrogen levels during midlife can significantly impact the musculoskeletal system, leading to joint pain, stiffness, and muscle weakness.
However, by understanding the role of oestrogen and adopting proactive strategies, women can effectively manage these symptoms and maintain an active, fulfilling lifestyle.
Whether through targeted exercise, proper nutrition, or therapeutic interventions like HRT, midlife can be a time of strength and resilience rather than limitation.
if you need help or support with your mid-life exercise routine, please contact me:
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