Understanding menopause and its effects on musculoskeletal health
Menopause is a natural biological process that occurs in women usually in their late 40s or early 50s, marking the end of their reproductive years. During this time, the ovaries stop producing estrogen and progesterone hormones, leading to various hormonal changes in the body.
The following changes are usually attributed to menopause but are actually part of perimenopause and therefore may start much earlier than you expect:-
- Irregular periods – more painful , more frequent
- Headaches and migraines with the period
- Hot flushes
- Decreased libido
- Vaginal dryness
- Breast tenderness
- Mood swings
- Difficulty sleeping
- Fatigue
- Achy joints
Understanding the changes in our body as we get older and who we should see for treatment and advice are important considerations for all women.
The decline in estrogen levels during menopause can have significant effects on musculoskeletal health and this is where the team at Agility can help.
Estrogen plays a crucial role in maintaining bone density, and its decrease can lead to accelerated bone loss, of as much as 5% per year for the few years around the time of menopause. This loss of bone mass may result in a condition called osteoporosis. Osteoporosis is characterized by weak and brittle bones, making individuals more susceptible to fractures and injuries. Fractures commonly occur in the spine, neck of femur and wrist.
Maximizing bone mass during childhood and adolescent years is crucial as women reach their peak bone mass at around 20years of age. From this point, bone mass can never be improved beyond this level and will slowly decrease with age. Studies have shown that weight training and impact exercises can help maintain and rebuild bone mass.
Additionally, decreased estrogen levels can also affect muscles, tendons and joint health. Some women experience muscle and joint pain, stiffness, and reduced flexibility during menopause. Tendinopathies occur commonly during this stage of life as reduced estrogen levels decrease the amount of collagen in the tendon making them stiffer and prone to injury. Typical areas of injury are the Achilles, hamstring, gluteal and rotator cuff tendons leading to aching in your heel, bottom, hips or shoulders.
Muscle mass and strength also reduces rapidly as a result of the decrease in estrogen. You may have noticed getting up out of a chair or going up stairs getting harder and this strength loss may be the reason! This loss of muscle mass occurs in all skeletal muscles including your pelvic floor. Some women may have had pelvic floor weakness for some time while for others it only becomes apparent around the age of menopause and can result in urinary or faecal incontinence.
Coronary heart disease risk also increases in women after menopause. This may be linked to changes in good and bad cholesterol levels.
To maintain good musculoskeletal and cardiovascular health during menopause, women can focus on the following strategies:
1. Regular exercise
Engaging in weight-bearing exercises like walking, jogging, or resistance training helps maintain bone density and muscle strength as well as having beneficial effects for your cardiovascular system. The recommended amount of exercise is 150 mins of moderate exercise per week and two to three weight training sessions per week. Don’t forget to exercise your pelvic floor too.
Did you know that Agility is now running a new program called Onero™ specifically designed to improve bone density?
We also run a Bones and Balance class, KLT (strength training), Pilates classes and have weight circuits run as a circuit class by our exercise physiologists which will all assist in building and maintaining bone density and muscle mass. Being strong and flexible will contribute to keeping those achy joints at bay. The staff at Agility can design an exercise plan to optimise your function.
Tendon pain? We have a shockwave machine which can be helpful in assisting those hard to manage tendinopathies in combination with a tailored exercise program.
2. Balanced diet
Consuming a well-balanced diet rich in calcium and vitamin D is crucial for bone health. Dairy products, leafy green vegetables, nuts, and fortified foods are good sources of calcium, while sunlight exposure aids in vitamin D synthesis. Consult your dietician for personalized, up to date advice.
Taking estrogen and progesterone medications to alleviate menopausal symptoms. This may also help reduce the risk of osteoporosis, but the decision to undergo HRT should be made after discussing the potential risks and benefits with your GP.
3. Quit smoking and limit alcohol intake
Both smoking and excessive alcohol consumption can negatively impact bone health, so it's essential to avoid or minimize these habits.
In conclusion, menopause can have a significant impact on musculoskeletal health and cardiovascular health , primarily due to the decline in estrogen levels. Taking proactive measures, including regular exercise, a balanced diet, and appropriate medical interventions, can help maintain good bone and muscle health during and after menopause.
If you are ready to take control of your health but don’t quite know where to start, please call the friendly team at Agility. We are here to help you Move Well and Stay Well.
