Joint pains - inner workings on why it happens during menopause

Having joints that snap, crackle and pop like rice krispies is a common complaint — especially when we get older.

Unfortunately, joint pains are known to worsen during menopause, which may cause joint pain that can affect the knees, shoulders, neck, elbows, or hands. 

You might notice that your old joint injuries may begin to ache, and as time goes on, you may start to notice that you feel more aches and pains in the affected areas than you used to. 

That’s because during menopause, hormones begin to fluctuate drastically — including estrogen, the primary female hormone. 

Estrogen helps to reduce inflammation. As it’s levels decline, inflammation may increase, causing discomfort and menopause-related arthritis.

Now, if you’re looking for some well-needed relief from joint pains...

Today’s your lucky day! In this article today, we will be sharing:

• Stretches
• Dieting Tips
• Lifestyle Hacks 

...that’ll definitely help soothe your joint pains and give you your mobility & freedom back!

Stretches that’ll help regain mobility and provide relief!

If you’re one of the 15 million Americans who experience joint pains on a daily basis, you know how difficult they make daily tasks. 

Thankfully, the right kind of stretches can relieve some of your pain. 

Try these moves to help improve your range of motion and increase flexibility, which can make everyday tasks seem easier:

Dynamic, Range-of-Motion Stretches

Do 8 to 10 reps of each move, repeating on the opposite side if necessary. 

You don’t have to do all the moves. If it hurts, skip it.

Stretch #1: Ankle Circle

• Sit or stand (hold onto something for balance) and raise one foot off the floor. 
• Draw clockwise circles with your toes. 
• Repeat with the opposite foot. 
• Then repeat with each foot, drawing counterclockwise circles.

Stretch #2: Leg Extension

• Stay seated on a chair. 
• Raise your foot off the floor until your leg is straight (or as far as you can comfortably straighten it) without locking your knee. 
• Then slowly lower. 
• You can alternate legs or do all reps with one leg and then switch.

Stretch #3: Ankle Circle

• Stand feet shoulder-width apart. 
• Arms bent at your sides at a 90-degree angle. 
• Rotate your torso and shoulders side to side.
• Look in the direction and pivot your feet when you twist.

Static Stretching

With static stretching, you hold a stretch for 30 to 60 seconds. You may feel some mild tension, but there shouldn’t be any pain.

You don’t have to do all the moves. If it hurts, skip it.

Stretch #4: Arm Raises

• Stand with your feet hip-width apart, and roll your shoulders back and down to release any tension.
• Reach your right arm up to the ceiling, then bend your elbow to bring your right palm down toward the center of your back.
• Bring your left hand up to gently pull your right elbow downwards.
• Hold this stretch for 30 to 60 seconds before switching arms.
• Repeat on both sides 2 or 3 times, attempting to get a deeper stretch with each repetition.

Stretch #5: Neck Tilt

• Sitting or standing, slowly lower your right ear toward your right shoulder. 
• Place your right hand on the side of your head and gently pull for 30 to 60 seconds.
• Return to center. 
• Repeat the process for the other side.

Stretch #6: Seated Butterfly Stretch

• Sit on the floor with your back straight and your abs engaged.
• Place the soles of your feet together in front of you. Let your knees bend out to the sides.
• Place your hands on your feet as you pull your heels toward you, letting your knees relax and inch closer to the floor.
• Take a deep breath, and hold this pose for 30 to 60 seconds.

The Best Diet to Lower Inflammation!

The Mediterranean diet, which has been recognized as one of the healthiest diets in the world, is packed with some of the best anti-inflammatory foods. 

In fact, research has identified the Mediterranean diet as the closest thing to an "anti-inflammatory diet" — because of its emphasis on healthy whole foods that deliver vitamins, minerals and antioxidants that help ward off inflammation.

Tips before making your Mediterranean diet

1. Eat more legumes 
2. Don’t overdo it with alcohol. 
3. Make meat a side. 
4. Eat fewer sweets. 
5. Cook with olive oil.

Here’s what to eat and skip when you’re making your meals more Mediterranean:

Protein

Eat Liberally — Beans, Lentils, Chickpeas, Tofu, Tempeh

Eat Occasionally — Chicken, Fish, Seafood, Eggs

Rarely or Never — Red meat (beef and pork), Bacon, Processed meat products (e.g., chicken nuggets)

Oil & Fat

Eat Liberally — Extra-virgin olive oil, Avocado and avocado oil, Olives

Eat Occasionally — Canola oil

Rarely or Never — Trans fats, Margarine, Butter

Fruits & Veggies

Eat Liberally — Non-starchy veggies (including zucchini, eggplant, bell peppers, artichokes, and dark greens), 

Starchy veggies (including sweet potatoes, potatoes, and root vegetables), 

Fruits (including peaches, cherries, apricots) and berries (like strawberries, raspberries, blueberries, and blackberries).

Occasionally — There are no off-limits fruits or vegetables

Rarely or Never — There’s no fruit or veggie that is off-limits!

Nuts & Seeds

Eat Liberally — While they can be part of every day, eat them in moderation.

Eat Occasionally — Almonds, Pistachios, Hazelnuts, Walnuts, Cashews (and all other unsweetened nuts).

Rarely or Never — Sweetened trail mixes, Sweetened nut butters, Sugar-coated nuts

Grains

Eat Liberally — Whole-grain bread (look for whole-wheat flour as the first ingredient), Whole grains (like farro, bulgur wheat, barley, and quinoa), Oatmeal (opt for steel-cut or old-fashioned)

Eat Occasionally — Pasta (choose whole-wheat pasta whenever possible), Couscous, Whole-grain crackers, Polenta, All-bran cereals

Rarely or Never — Frozen waffles and pancakes, Sugar-sweetened cereals, Crackers and other snack foods

Dairy

Eat Liberally — These are consumed in moderation as well.

Eat Occasionally — Plain Greek yogurt, Cheese (including plain ricotta, cottage cheese, brie, feta, or goat cheese), Milk.

Rarely or Never — Ice cream, Sweetened yogurt, Processed cheese

Sweeteners

Eat Liberally — These are consumed in moderation

Eat Occasionally — Honey, A small amount of added sugar, for example, in coffee or tea 

Rarely or Never — White sugar

Condiments & Sauces

Eat Liberally — Tomato sauce (no sugar added), Pesto, Balsamic vinegar

Eat Occasionally — Aioli, Tahini, Tzatziki

Rarely or Never — Barbecue sauce, Ketchup, Teriyaki sauce

Drinks

Eat Liberally — Water, Coffee, Tea

Eat Occasionally — Red wine or other alcohol

Rarely or Never — Soda, Fruit juice, Bottled sweetened coffee

Herbs & Spices

Eat Liberally — All dried herbs and spices All fresh herbs Garlic

Eat Occasionally — Salting food to taste

Rarely or Never — There’s no reason to restrict these in your foods.

Lifestyle Tips to Provide Joint Pain Relief!

Neck Pain

Tip 1: Place a moist heated towel on muscles to help them relax.

Tip 2: Sleep with a cervical pillow, or no pillow at all, to help alleviate neck stress. 

Tip 3: Practice slow range-of-motion exercises – like gently tilting your head up and down and side to side – to improve mobility and provide relief. 

Jaw Pain

Tip 1: During episodes of jaw pain, opt for softer foods that require less force to chew. Prep your food by cutting it into bite-sized pieces to minimize chewing.

Tip 2: Use moist heat or cold – or a combination of the two – for pain relief.  

Tip 3: Avoid cradling a phone between your ear and neck, or resting your chin on your hand, which can worsen joint pain. 

Tip 4: When yawning, support your jaw by lightly lifting the underneath your chin with your thumb and index finger.  Massage the muscles of the head and neck to relieve tension.

Elbow Pain

Tip 1: Use a heating pad for support or take a warm bath to loosen the joint and relax stiff muscles. 

Tip 2: Apply ice packs for swelling. 

Tip 3: To keep your elbow muscles from shrinking, try exercises that require straightening your elbow — such as pushing away light objects or “pushing” pretend objects up to the ceiling. 

Hip Pain

Tip 1: Practice range-of-motion and stretching exercises to maintain flexibility, ease pain and reduce the risk of further injury. 

Tip 2: Soaking in a warm bath can also help provide relief and reduce stiffness, making exercising easier.

Knee Pain

Tip 1: Rest with your knee straight and your heel propped up to reduce stress.

Tip 2: Use a cane in the hand opposite the affected knee when walking, particularly on uneven surfaces, or climbing stairs. 

Tip 3: A physical therapist can work with you to strengthen the quadricep muscles for knee support. 

Ankle Pain

Tip 1: An in-shoe orthotic can support the structure of the foot to relieve pain when standing and walking. 

Tip 2: Strengthen muscles by performing ankle circles in the bath or using the feet to make letters of the alphabet.  

PS. The most prescribed solution for menopausal joint pains are a cocktail of painkillers that can be harmful when taken long term.

Even though they might be effective, these painkillers can cause a toll on your body after time...

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