I have previously written about the importance of oestrogen for our musculoskeletal system (you can refer to my article on How the Menopause Affects Women’s Soft Tissue and Bone Health). Recently, I came across new research (1) that delves deeper into the impact of menopause on musculoskeletal health, and it’s too important not to share, especially as I treat the musculoskeletal system every day! The paper calls for the medical community to formally recognise Musculoskeletal Syndrome as a condition caused by diminishing oestrogen levels during the peri- to post-menopause stages of life.
As women are living longer, many will spend up to a third of their lives post-menopause, and musculoskeletal syndrome could significantly affect the quality of life for many of them.
Understanding the symptoms and what you women can do to help is key to maintaining health.
Key Facts:
More than 70% of women will experience musculoskeletal symptoms during menopause.
25% of women will experience symptoms severe enough to interfere with daily life between the transition from peri- to post-menopause.
While symptoms like hot flashes, brain fog, and sleep disturbances are well-known, the musculoskeletal symptoms affecting bones, muscles, tendons, ligaments, and joints are less recognised.
Key Changes in the Body During Menopause
Here are the five key changes researchers from this paper (1) have identified:
1. Inflammation
More than half of post-menopausal women experience joint pain. Oestrogen regulates inflammation, helping prevent joint pain. When oestrogen levels drop, the body becomes more prone to inflammatory responses, from exercise, stress, injury, operations, different conditions, that can degrade muscle proteins and slow muscle recovery. This can lead to chronic joint and muscular pain and stiffness, e.g. frozen shoulder, back pain.
2. Sarcopenia
Sarcopenia refers to the age-related loss of lean muscle mass, and it becomes more pronounced after menopause. Women typically lose about 0.6% of muscle mass per year post-menopause. Oestrogen supports energy production in the mitochondria, the “powerhouses” of our cells, providing energy for muscle cell repair. When oestrogen declines, muscles become weaker and repair more slowly.
3. Decreased Satellite Cell Proliferation
Satellite cells, which reside on muscle fibres, are crucial for muscle regeneration and adaptation. The decline in oestrogen reduces satellite cell activity, making it harder for the body to repair muscles post injury or exercise.
4. Osteoporosis
Osteoporosis, the loss of bone density, is one of the most well-known effects of oestrogen deficiency. It increases the risk of fractures, and in the U.S., 70% of hip fractures occur in women. During menopause, women can lose an average of 10% of their bone density, making their bones more fragile. Posture, low back pain, height can be affected.
5. Arthritis
The decline in oestrogen contributes to cartilage damage, which is linked to osteoarthritis. Cartilage, the tissue that cushions joints, is partly regulated by oestrogen. As oestrogen levels fall, the risk of osteoarthritis increases, particularly around the time of menopause.
How Can You Help Yourself?
The symptoms mentioned above should not be viewed gloomily. Menopause and aging are natural processes, and there are effective ways to minimize the impact on your body. Here’s what you can do:
1. Exercise Regularly
Alongside cardiovascular exercise, it’s essential to include strength training in your routine. Oestrogen is anabolic, meaning it helps build muscle. Strength exercises stimulate muscle repair, growth, and adaptation, which can help counteract these effects of muscle loss. The NHS recommends strength training twice a week, and it doesn’t have to be at the gym—activities like cycling, heavy gardening, yoga, push-ups and sit-ups count too.
2. Diet and Hydration
A well-balanced, minimally processed diet is vital for overall health. Staying hydrated is equally important. Water is important and if you’re exercising for more than 45-60 minutes plus consider rehydrating with an isotonic drink to replace electrolytes.
After exercise, your body immediately begins the repair process. It works to rebuild the glycogen stores (the primary source of fuel for muscles) and repair the damaged muscle tissue. To optimise recovery and promote muscle growth, it's essential to provide your body with the right nutrients, particularly high-protein, for repair, and carbohydrate-rich (to refuel and your muscles and bodily systems, essential for endurance and repeat training). Your individual dietary needs depend on individual factors plus your activity and levels of activity, so it’s best to consult a nutritionist for personalised advice.
3. Rest
Rest is crucial for both physical and mental recovery. Adequate rest allows the body to repair and strengthens itself and regain energy. Therefore, rest days are essential to allow the body to recover and to improve performance. Prioritising rest can reduce inflammation and improve overall well-being.
4. Sports Massage & Myofascial Release Therapy
Hands-on soft tissue treatments can be powerful tools for managing musculoskeletal symptoms. These treatments promote quicker healing and recovery, increase mobility, and ease tension and pain. Regular maintenance treatments can help keep your soft tissues and joints in good condition and keep you "in-tune" with how you are feeling. Massages can also promote relaxation and better sleep, both of which are essential for recovery and overall health.
While menopause brings about many changes, you can take steps to manage its effects on your musculoskeletal health.
If you have any questions or would like to explore hands-on Sports Massage or Myofascial Release, don’t hesitate to reach out.
Stay active, eat well, and take care of your body!
Nicky Holbrook
Sports Massage & Myofascial Release Therapist
September 2024
www.nickysportsmassage.co.uk
Stay active, eat well, and take care of your body!
Nicky Holbrook
Sports Massage & Myofascial Release Therapist
September 2024
www.nickysportsmassage.co.uk