Menopause is a transformative phase of life, marking the end of a woman’s reproductive years. However, it often comes with challenges such as hot flashes, mood swings, fatigue, and changes in metabolism.   A well-structured wellness routine can make a significant difference, helping to ease symptoms while promoting long-term health, energy, and emotional balance. By focusing on nutrition, movement, stress management, and self-care, menopausal women can feel empowered and strong during this life stage.  

Nutrition for Menopause: What to Eat and Avoid

  A well-balanced diet is a foundational part of any wellness routine for menopause, as the right foods can help manage hormonal fluctuations, maintain bone health, and reduce inflammation.  

Best Foods for Menopause

Protein-rich foods – Lean meats, eggs, tofu, and legumes help preserve muscle mass and support metabolism. Healthy fats – Avocados, nuts, seeds, and olive oil support hormone production and brain health. Phytoestrogen-rich foods – Soy, flaxseeds, and chickpeas may help balance estrogen levels naturally. Calcium and magnesium sources – Leafy greens, dairy, and almonds support bone strength. Omega-3 fatty acids – Found in fatty fish, walnuts, and chia seeds, these reduce inflammation and support heart health.  

Foods to Avoid or Limit

Processed and sugary foods – These can cause blood sugar spikes, increasing mood swings and fatigue. Excess caffeine and alcohol – They can worsen hot flashes and disrupt sleep. High-sodium foods – Too much salt can lead to bloating and higher blood pressure.  

Practical Tips for Better Nutrition

• Eat balanced meals with protein, fiber, and healthy fats to keep energy stable.
• Stay hydrated to prevent dryness and support digestion.
• Consider working with a nutritionist for personalized meal plans.

  Making simple dietary changes can help menopausal women feel more energetic and balanced while reducing common symptoms.  

Exercise and Movement: Staying Active During Menopause

  Regular physical activity is a key component of an effective wellness routine for menopause, helping to maintain muscle mass, support bone health, and improve overall well-being. The right combination of strength training, cardiovascular exercise, and flexibility work can make a huge difference in how women feel during this transition.  

Best Types of Exercise for Menopausal Women

• Strength Training – Lifting weights or using resistance bands helps preserve muscle mass, supports metabolism, and strengthens bones, reducing the risk of osteoporosis.
• Cardiovascular Exercise – Activities like brisk walking, swimming, or cycling improve heart health, boost energy, and help manage weight.
• Yoga and Pilates – These exercises promote flexibility, balance, and relaxation while reducing stress and improving posture.
• Low-Impact Activities – Gentle movement, such as walking or tai chi, is great for those experiencing joint pain or stiffness.

 

How to Stay Consistent

• Find activities you enjoy to make exercise a sustainable habit.
• Set realistic goals and build movement into daily routines.
• Prioritize recovery with stretching, hydration, and adequate rest.

  Even small amounts of regular movement can help improve energy levels, ease menopause symptoms, and support long-term health.

Managing Stress and Sleep for Hormonal Balance

  Stress and poor sleep can worsen menopause symptoms, making it essential to include relaxation and rest in a wellness routine for menopause. Chronic stress can disrupt hormone balance, while sleep disturbances—such as night sweats and insomnia—can lead to fatigue, irritability, and brain fog.  

Stress Management Strategies

• Mindfulness and Meditation – Practices like deep breathing, guided meditation, and mindfulness can help lower cortisol (the stress hormone) and improve emotional resilience.
• Adaptogenic Herbs – Natural supplements like ashwagandha and rhodiola may help the body adapt to stress and balance hormones.
• Spending Time in Nature – Walking outside, gardening, or simply getting fresh air can reduce stress levels and improve mood.
• Engaging in Hobbies – Creative outlets like painting, reading, or playing music can promote relaxation and joy.

 

Improving Sleep Quality

• Maintain a Consistent Sleep Schedule – Going to bed and waking up at the same time helps regulate circadian rhythms.
• Limit Screen Time Before Bed – Blue light from screens can interfere with melatonin production, making it harder to fall asleep.
• Create a Relaxing Nighttime Routine – A warm bath, herbal tea, or light stretching can signal the body that it’s time to wind down.
• Keep the Bedroom Cool and Dark – Lower temperatures and blackout curtains can reduce night sweats and improve sleep.

  Managing stress and prioritizing sleep can help balance hormones, boost mood, and reduce menopause-related fatigue.  

Hormone Balance and Supplementation

  Balancing hormones is a crucial part of an effective wellness routine for menopause. As estrogen and progesterone levels decline, women may experience symptoms like hot flashes, mood swings, and low energy. While lifestyle changes help, some women benefit from targeted hormone support and supplements.  

Hormone Therapy and Natural Alternatives

Hormone Replacement Therapy (HRT) – A doctor-prescribed treatment that helps replenish estrogen and progesterone levels, reducing symptoms like hot flashes and bone loss. Phytoestrogens – Found in soy, flaxseeds, and legumes, these plant-based compounds mimic estrogen and may help ease symptoms naturally. Bioidentical Hormones – A more natural alternative to traditional HRT, these hormones are derived from plant sources and customized to match an individual’s needs.  

Key Supplements for Menopause Support

• Black Cohosh – A popular herbal remedy known for reducing hot flashes and night sweats.
• Magnesium – Helps with sleep, muscle relaxation, and mood stabilization.
• Omega-3 Fatty Acids – Supports brain health, reduces inflammation, and promotes heart health.
• Vitamin D & Calcium – Essential for maintaining strong bones and preventing osteoporosis.
• Probiotics – Supports gut health, which plays a role in hormone regulation and digestion.

 

How to Choose the Right Approach

• Consult with a healthcare provider to determine the best hormonal support options.
• Prioritize high-quality, research-backed supplements.
• Track symptoms to see what works best for your body.

  Supporting hormone balance through a mix of natural strategies and medical options can help women navigate menopause with fewer symptoms and better long-term health.  

Skincare and Self-Care for Radiance and Confidence

  Menopause brings changes to the skin, hair, and overall well-being, making self-care an essential part of a wellness routine for menopause. As estrogen levels drop, skin may become drier, less elastic, and more prone to fine lines. Prioritizing skincare and self-care can help women feel confident and radiant during this transition.  

Skincare Tips for Menopausal Skin

Hydrate Inside and Out – Drinking plenty of water and using a rich moisturizer with hyaluronic acid can keep skin plump and hydrated. Use SPF Daily – Hormonal changes can make skin more sensitive to UV damage, so a broad-spectrum sunscreen is essential. Incorporate Retinol and Collagen-Boosting Ingredients – Retinoids, peptides, and vitamin C help improve skin texture and elasticity. Choose Gentle, Nourishing Products – Avoid harsh soaps and opt for hydrating cleansers and serums to protect the skin barrier.  

Self-Care for Emotional Well-Being

Prioritize Relaxation – Massage, aromatherapy, or a simple evening skincare ritual can help relieve stress. Build a Support Network – Connecting with friends, support groups, or therapists can ease emotional transitions. Engage in Activities That Spark Joy – Whether it’s reading, traveling, or a creative hobby, doing what makes you happy is key. Practice Self-Compassion – Menopause is a natural phase of life; embracing it with a positive mindset can make all the difference.   Taking time for skincare and self-care isn’t just about appearance—it’s about feeling good in your own skin and embracing this stage of life with confidence.  

Conclusion

  A well-structured wellness routine for menopause can help women navigate this life stage with greater ease, energy, and confidence. By focusing on balanced nutrition, regular movement, stress management, hormone support, and self-care, menopausal women can reduce symptoms and enhance their overall well-being.   Key Takeaways:

• Eating nutrient-rich foods supports hormone balance, bone health, and overall vitality.
• Regular exercise—especially strength training, cardio, and flexibility work—helps maintain muscle, bone strength, and energy levels.
• Managing stress and prioritizing sleep are essential for hormonal balance and emotional well-being.
• Supplements and hormone therapy options can offer additional support for menopause symptoms.
• Skincare and self-care practices promote confidence, relaxation, and a sense of well-being.

  Menopause is a natural transition, and with the right wellness routine, women can embrace this phase feeling strong and vibrant. If you're ready to take the next step, consider exploring personalized supplements, hormone therapy options, or working with a holistic health professional to tailor a routine that fits your needs.

For some of us, it can be a challenge to think of what joint doesn’t hurt- especially during perimenopause. From problematic hips and knees to elbows and wrists. Perimenopause can make us feel 80 in a 40-year-old body. Whether you’re struggling to open that jar or bend down to pick things off the ground. Let's face it, menopain can be a right pain. It’s time to find out why joint pain happens during perimenopause. Discover what you can do to say goodbye to your old lady mobility and hello to the agile, able you.

What is Perimenopause?

“Peri” means “around” in Greek. So in simple terms, perimenopause means around menopause. It is sometimes referred to as the transition phase. It is the stage prior to menopause. For some women, this can last just a few months, and for others, a whole ten years. The average timespan for perimenopause is approximately 4 years. The average age it occurs is around 40-44 years old but can occur much earlier or later too. It’s usually marked by the irregularity of periods. Alongside many of the classic menopausal symptoms we hear about. This is due to the hormone fluctuations the body begins to go through. And one of these common symptoms during perimenopause is menopain.

What is Menopain?

Aches and pains during peri and menopause are extremely common. Believe it or not, it’s estimated to impact up to 50% of women- that’s a whopping 1 in 2 of us. But we mostly hear about hot flashes, mood swings, and disrupted sleep. Back in the 1920s, menopausal was diagnosed as “arthritis of menopause.” Today its clinical name is menopausal arthralgia. Arthralgia means pain the in joint. It can mimic other chronic pain conditions such as arthritis, osteoporosis, and fibromyalgia.

The Symptoms of Menopausal Arthralgia:

Joint and muscle aches/pains Joint stiffness Joint swelling Reduction in stamina Pins and needles Reduction in muscle strength

What Causes Menopain?

During perimenopause, the sex hormone estrogen fluctuates wildly. These chaotic changes can cause a wide spectrum of symptoms. From hot flashes and night sweats, to the dreaded menopain. That's because estrogen doesn’t just play a significant role in reproductive health. It’s also vital for many functions in the human body. Including the health of our bones and joints.

Loss of Synovial Fluid

Low estrogen means a loss of synovial fluid. Synovial fluid is what lubricates and cushions the joints. So without enough of it, the joints become stiff, lose mobility, and are prone to injury.

Cartilage Degradation

When estrogen is low, cartilage can begin to break down. Cartilage is what acts as a protective shield around our joints. Keeping them strong, smooth, and healthy. When cartilage breaks down, our bones can rub and grind against each other. This can cause pain, dysfunction, and loss of mobility.

Inflammation

Now we know low levels of estrogen cause loss of synovial fluid and cartilage. This means the joints are not protected and we are prone to inflammation. Estrogen is also anti-inflammatory. Low levels of estrogen means we have less to protect us from inflammation. This allows it to spread throughout the body and joints which can cause widespread pain.

Weight Gain

Weight gain is another extremely common experience during both peri and menopause. Again this impacts up to 50% of women. With most women having gained around 10kg by menopause. The main culprit? Estrogen loss. As estrogen decreases, the metabolism slows down meaning we burn fewer calories. That’s why so many of us see an increase in fat around our waist, hips, and belly. And feel like we gain weight much more easily. The problem is this extra weight puts more pressure on the joints. It can trigger more pain, wear and tear, and risk of injury.

What Helps Menopain?

Inner Harmony by CellaMD

When you’re suffering from menopain, it’s important to consider your gut health. Bad bacteria in our guts can feast away on estrogen. This can make perimenopausal symptoms much more severe than they have to be. This includes worsening those horrible aches and pains. Inner Harmony can help you heal your gut with healthy bacteria and restore hormonal balance. All naturally and safely. This can help reduce estrogen-related joint pain and other perimenopausal symptoms. It also includes powerful phytoestrogens. Phytoestrogens are plant-estrogens that mimic estrogen in the human body. This too can help relieve symptoms caused by estrogen loss. Inner Harmony also helps to shift the stubborn pounds gained during perimenopause. This can help take the burden off your joints and make it easier to move around and exercise.

Other Ways To Reduce Menopain:

Hormone Replacement Therapy (HRT)

HRT replaces lost levels of estrogen in the body which in turn, can help reduce symptoms such as menopain.

Pain Medication

Pain medication can provide temporary relief from the discomfort menopain. From OTC painkillers to anti-inflammatory NSAIDs.

Diet

Sugary, highly processed foods and alcohol can trigger inflammation in the body. This can make menopain worse. It’s important to focus on eating an anti-inflammatory diet. This includes fruits, vegetables, whole grains, and lean proteins.

Exercise

Exercise is great for increasing bone density and muscle mass. This is important for keeping the bones healthy and strong. It also helps maintain a healthy body weight and boosts endorphins for a happier, stable mood.

Finally

It’s no fun experiencing aches and pains and feeling like your body is older than your years. Menopain can disrupt the quality of life and impact mental health. While it may be a very common symptom during perimenopause, it doesn’t mean you have to suffer. There are ways to reduce menopain including medical treatments and lifestyle factors. From HRT to NSAIDs, to diet and exercise. Taking a daily probiotic like Inner Harmony can help. Boosting gut health and restoring estrogen levels- safely and naturally. It also helps with weight loss. This can take extra pressure off the joints and relieve the discomfort of nasty menopain. When it comes to joint pain during peri and menopause, it’s important to know you are not alone. Remember perimenopause is temporary and here are steps you can take for pain relief.

Sources:

Arthralgia of menopause - A retrospective review - PubMed (nih.gov) Menopause Joint Pain - Causes and Treatments | OMC (onlinemenopausecentre.com) Perimenopause - Symptoms and causes - Mayo Clinic Perimenopause: Rocky road to menopause - Harvard Health 19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf (thebms.org.uk) What Is Perimenopause? When Does It Begin? (zoe.com) Perimenopause diet: The foods to love during the perimenopause (womenshealthmag.com) Exercise Advice for Women in Perimenopause and Menopause (themenopausecharity.org) Antidepressants and Menopause - The Menopause Charity By the way, doctor: Is vaginal estrogen safe? - Harvard Health Very-Low-Dose Birth Control Pills in Mid-Life (Perimenopause) | AAFP balance - Hormone Replacement Therapy (HRT) – The basics Factsheet (balance-menopause.com)

If you’re in your 40s/50s but your body feels 80, it’s time to learn about menopain. It’s easy to blame aches and pains on getting older. But did you know that creaky and stiff joints during peri and menopause are extremely common? It’s time to find out the real reason your hips, knees, and wrists are playing up. Learn what you can do to relieve pain and feel your actual age again.

What is “Menopain?”

Menopain refers to the aches and pains women experience during peri and menopause. In fact, menopain is more common than you may have realized impacting up to 50% of women. This physical phenomenon has been well-documented in medicine since the 1920s. Here it was first known as “arthritis of menopause.” Today we know it better as menopausal arthralgia.

Symptoms of Menopausal Arthralgia:

Joint and muscle aches/pains Joint stiffness Joint swelling Reduction in stamina Pins and needles Reduction in muscle strength

What Causes “Menopain?”

The sex hormone estrogen plays a vital role in the health of our bodies- not just our reproductive system. As we age, estrogen levels decrease. This decrease becomes more noticeable as women enter the transition phase, perimenopause. And becomes even more significant at menopause and beyond. Low levels of estrogen are responsible for many perimenopause symptoms women experience. These include hot flashes, mood changes, and vaginal dryness. Not only that but low estrogen is the main reason why so many women experience menopain.

Loss of Synovial Fluid

Synovial fluid is a lubricant that protects and cushions your joints. But without enough estrogen, synovial fluid dries up. Now the joints are highly vulnerable. They may become stiffer, lose mobility, and the risk for 'wear and tear' increases.

Cartilage Degradation

Cartilage is vital for acting as a protective shield surrounding the joints. We need it for our joints to stay strong, smooth, and healthy. However, when estrogen is low, cartilage breaks down. This can cause the bones to rub and grind against each other. In turn, impairing joint function and mobility.

Inflammation

Low levels of estrogen cause synovial fluid loss and cartilage degradation. This leaves us susceptible to inflammation. Estrogen in itself has anti-inflammatory properties. So without enough of it, inflammation can spread like wildfire. It triggers more pain around the joints and surrounding areas.

Weight Gain

It’s estimated that by the time menopause happens, women will have gained a whopping 10kg. This is because estrogen loss makes your metabolism slow down. This means your body burns fewer calories. It’s why so many women notice more fat around their middle and easier weight gain. Despite not changing their diet or exercise routine whatsoever. This miserable reality is also a cause of menopain. The extra pounds put more pressure on our joints and can put them under more stress and strain. Leaving us at higher risk of wear and tear, injury, and pain.

What Can Help Menopain?

Inner Harmony by CellaMD

Bad bacteria in the gut is inevitable as we age due to lifestyle, diet, and antibiotics. It’s pretty much unavoidable. And this build-up of nasty bacteria eats away at estrogen. The last thing we need during the transition phase and menopause. It only enhances the joint pain and other uncomfortable hormonal symptoms we experience. Inner Harmony is a daily probiotic that helps restore healthy bacteria to your gut. In turn, balancing estrogen in a natural, safe way. It also includes valuable phytoestrogens. These plant-estrogens mimic estrogen in the human body. Boosting estrogen levels and providing us with relief from nasty hormonal symptoms. It can help relieve you of the discomfort of joint aches and pain. Alongside, helping with weight loss that can take that extra pressure off your joints. With less joint pain, exercise is easier and can help further with weight loss and mood.

Other Treatments That Can Help Menopain:

Hormone Replacement Therapy (HRT)

HRT can help replace lost estrogen levels that cause symptoms such as menopain in women.

Pain Medication

Certain medications can help with pain such as NSAIDs that are anti-inflammatories.

Anti-inflammatory Diet

Avoiding sugary, highly processed foods can help reduce inflammation. Instead eating a healthy, nutritious diet can decrease inflammation.

Exercise

Strength training and low-impact exercise can help. It improves bone density and increases muscle mass. This can help with joint pain, and metabolism and reduce the risk of disease and injury. It also releases endorphins which is a bonus to help with mood.

Finally

Menopain can feel like the weight of the world is on your shoulders (literally.) It’s time to drop off the extra weight pulling you down. Consider taking a daily probiotic like Inner Harmony. This can help improve gut health to restore hormonal balance, naturally and safely. It can help provide pain relief and aid weight loss. All of which can help you and your joints feel better. There are other treatments that can help menopain. These include medical interventions such as HRT and NSAIDs. Also, lifestyle factors can help such as an anti-inflammatory diet and exercise. It is estimated that 50% of women experience menopain. But just because it is a common symptom of perimenopause, doesn’t mean you have to put up with it.

Sources:

Arthralgia of menopause - A retrospective review - PubMed (nih.gov) Menopause Joint Pain - Causes and Treatments | OMC (onlinemenopausecentre.com) Perimenopause - Symptoms and causes - Mayo Clinic Perimenopause: Rocky road to menopause - Harvard Health 19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf (thebms.org.uk) What Is Perimenopause? When Does It Begin? (zoe.com) Perimenopause diet: The foods to love during the perimenopause (womenshealthmag.com) Exercise Advice for Women in Perimenopause and Menopause (themenopausecharity.org) Antidepressants and Menopause - The Menopause Charity By the way, doctor: Is vaginal estrogen safe? - Harvard Health Very-Low-Dose Birth Control Pills in Mid-Life (Perimenopause) | AAFP balance - Hormone Replacement Therapy (HRT) – The basics Factsheet (balance-menopause.com)

And How Do You Know If You’re Suffering From It Right Now?

We all hear about menopause- the dreaded hot flashes and mood swings. But what is perimenopause? And the big question is, how do you know if you're suffering from it?

It's time to learn all about perimenopause. The signs and symptoms to look out for and what you can do to get relief from the hormonal haywire.

What is Perimenopause?

Before the cessation of periods, there is a transition phase leading up to the menopause. This transition phase is known as perimenopause. "Peri" is Greek for “around” menopause. The average age it occurs is between 40 and 44 years old, but it can happen as early as your 30s.

Believe it or not, perimenopause can occur up to 10 years or simply just months before menopause. However, the average perimenopausal phase begins four years before.

As women age, the ovaries produce fewer eggs. Throughout perimenopause, the progesterone and estrogen produced by the ovaries begin to fluctuate.

This causes more dramatic fluctuations in estrogen levels than the average menstrual cycle. It can cause irregular and unpredictable periods. This is often the first tell-tale sign that perimenopause is occurring.

The further throughout perimenopause, estrogen declines further. This leads to the complete cessation of periods. After 12 consecutively missed periods, you have been through menopause.

How Do I Know If I’m Experiencing Perimenopause?

It can be hard to know that what you are experiencing is perimenopause. There’s no definitive sign like menopause itself. But there are many signs and symptoms to look out for.

The symptoms are very similar to menopause caused by hormonal fluctuations.

There is bloodwork that can be done but not all doctors are willing to test. What's more, the results may not be able to tell you if you are experiencing perimenopause. So observing the symptoms you are experiencing may be more helpful.

The symptoms of perimenopause are practically identical to those experienced during and post-menopause. The biggest tell-tale sign a woman is experiencing perimenopause is her menstrual cycle. If you are in your 40s and your periods have changed in cycle length, heaviness, and irregularity- it is likely you are in perimenopause.

But this isn’t the only common symptom. Perimenopause can cause a wide range of symptoms. These symptoms can have a huge impact on a person's quality of life and should always be taken seriously.

The Most Common Symptoms of Perimenopause:

1. Changes in Menstrual Cycle

2. Hot Flashes/Night Sweats

3. Sleep Disturbances

4. Mood Issues

5. Vaginal Dryness

6. Weight Gain

How to Soothe Perimenopause Symptoms

While perimenopause is a natural transition, it doesn’t mean you have to suffer. If the symptoms are causing distress and disruption to daily life, it’s important to speak up and seek help. There are lots of options when it comes to getting the very best care during this time. There are ways a doctor can help and ways you can help yourself.

Medical Interventions

If you think you are perimenopausal, it’s important to see a doctor. They can help you find a treatment plan that works best for your symptoms.

Hormone Replacement Therapy (HRT)

Hormone Replacement Therapy (HRT) can help increase estrogen levels to reduce perimenopausal symptoms.

Birth Control

Low-dose birth control can help stabilize hormone fluctuations and reduce perimenopausal symptoms. (Plus you can still get pregnant during perimenopause. So if you’re not looking to expand the family, this may be for you).

Vaginal Estrogen

Vaginal Estrogen is a local HRT that is applied by either cream, pessary, tablet, or ring into the vagina. Because it’s local, it is used to treat vaginal dryness and irritation.

Anti-Depressants

Certain anti-depressants can help with hot flashes and night sweats.

Lifestyle Changes

Diet

Certain types of foods can help during perimenopause.

Omega 3 Fatty Acids

They can help with hormone production, brain function, night sweats, and depression. And help keep you full for longer

What Foods Have Omega 3 Fatty Acids?

Oily Fish e.g. Salmon, Sardines and Mackerel

Nuts

Seeds

Avocado

Phytoestrogens

These are plant estrogens that mimic human estrogen in the body. They can help reduce symptoms such as hot flashes and night sweats.

What Foods Have Phytoestrogens?

Soy e.g. Soy Beans, Tofu, Soy Sauce

Legumes

Fiber

Fiber helps with digestive health and bloating. It also helps with brain function and mood.

What Foods Have Fiber?

Vegetables

Wholegrains

Nuts/Seeds

Legumes

Calcium

Calcium is extremely important for bone health. This is essential during perimenopause. and beyond. The decline in estrogen levels puts women at risk for bone loss and osteoporosis. For your body to absorb calcium, ensure you also eat Vitamin D too.

What Foods Have Calcium?

Dairy e.g. Milk and Cheese

Canned Fish

Beans

Lentils

Broccoli

Okra

Soy

Exercise

Exercise is good for us at every age. But especially during perimenopause. Not only does it give us physical health benefits, but is great for mental health too.

It can help with many perimenopause symptoms such as joint pain and muscle aches. Alongside boosting and stabilizing our mood with endorphins.

Exercise during perimenopause also helps:

Maintain a Healthy Weight

Improve Bone Density

Increase Muscle Mass

Reduce Risk of Disease and Injuries

Beneficial Exercises For Perimenopause Include:

Strength Training e.g. Lifting Weights 2-3x a week

Cardio e.g. Brisk Walking, Cycling, or Swimming

Low-impact Exercise e.g. Yoga or Pilates

Sleep

"Get more sleep" can feel like a slap in the face. Especially when you’re getting rubbish sleep during perimenopause. If only it was that easy.

But sleep is extremely important when it comes to recovery, brain function, and mood. So we must do what we can to prioritize it. This can include creating better sleep hygiene.

Ways to Help Improve Sleep Include:

Reducing Screen Time

Reading Before Bed

Using a Weighted Blanket

Limiting Caffeine Intake

Daily Probiotics

Taking a daily probiotic can be very beneficial for many perimenopausal women. The bad bacteria in the gut feast on estrogen. So by replenishing healthy bacteria in the gut, you can help restore hormonal balance.

Inner Harmony is a natural and safe way to promote gut health and hormonal harmony. It includes the plant-estrogens phytoestrogens that mimic estrogen in the body. It can provide relief from the worst of perimenopause symptoms. Helping you say goodbye to those stubborn pounds, night sweats, and fatigue.

Finally

There is no singular, clear-cut sign a woman is in perimenopause but there are common symptoms. If you're a woman suffering from several of these symptoms, it could be perimenopause.

While it can happen at a variety of ages, perimenopause tends to occur in a woman’s mid to late 40s. The first sign is usually the irregularity of her menstrual cycle. Alongside other common symptoms such as hot flashes, mood changes and vaginal dryness.

Perimenopause may be completely normal, but it doesn’t mean you have to suffer. There are many ways to reduce symptoms. These can be medical treatments such as HRT. But they could also be lifestyle factors such as diet, exercise, and sleep. Inner Harmony can also help soothe the worst of perimenopause symptoms. All to help you feel yourself again.

If you’re experiencing perimenopause, know that you are not alone. It may be inevitable but it is temporary. And thankfully, there are lots of ways to help you feel better in your body.

Sources

Perimenopause - Symptoms and causes - Mayo Clinic

Perimenopause: Rocky road to menopause - Harvard Health

What Is Perimenopause? When Does It Begin? (zoe.com)

Perimenopause diet: The foods to love during the perimenopause (womenshealthmag.com)

Exercise Advice for Women in Perimenopause and Menopause (themenopausecharity.org)

Antidepressants and Menopause - The Menopause Charity

By the way, doctor: Is vaginal estrogen safe? - Harvard Health

Very-Low-Dose Birth Control Pills in Mid-Life (Perimenopause) | AAFP

balance - Hormone Replacement Therapy (HRT) – The basics Factsheet (balance-menopause.com)

Whether it's a once-trim figure or a good night’s sleep, menopause can change us from the inside out. It may be life's calling but we don't have to suck it up and live in discomfort.

With these 3 tips, you can reverse the worst of menopause. Discover the natural ways to restore balance and harmony to your body… and your sanity.

Healthy Diet

Food is fuel. And what we feed our bodies during menopause matters. Especially when we want to say goodbye to nasty symptoms and hormonal haywire. Eating a balanced, nutritious, and healthy diet is great for everybody. But it’s especially important during menopause.

Alcohol, sugars, and too many processed foods should be avoided. They can cause an inflammatory response in the body and worsen menopausal symptoms. Instead opt for a wide range of fruits, vegetables, lean proteins, and whole grains. They can keep us feeling (and looking) our best.

But it’s also important to consider nutrient intake during menopause. Nutrients can have a powerful, positive impact on our health. They can help restore hormonal balance, improve bone health, and boost energy.

Nutrients to Include in Your Diet:

Calcium

Calcium is found in dairy products such as milk and cheese. It is also abundant in leafy greens such as curly kale and okra.

Magnesium

Stock up on dark chocolate, nuts, legumes, tofu, and seeds.

Vitamin D

Vitamin D is not just from the sun, but our diet too! It’s found in oily fish, red meats, egg yolks and liver.

Omega-3

You can find these essential fatty acids in certain fish and seafood. Alongside nuts, seeds, and plant oils.

Stress Management

If there’s an excuse to book that deep tissue massage you’ve been thinking about- this is it. Menopause can be a particularly stressful experience. With all the physical changes and unwanted symptoms, it can leave us wanting to pull our hair out. But the stress it causes creates a vicious cycle. Worsening symptoms and worsening our quality of life- and mental health.

High Stress Levels in Menopausal Women Can Impact:

Menopausal Symptoms

Hormonal fluctuations during menopause can interfere with the body’s stress response. Amplifying symptoms such as hot flashes, night sweats, mood swings, and irritability.

Sleep Disturbances

Stress can disrupt our sleep pattern leading to poor sleep quality or even insomnia. Due to the estrogen decline in menopause, many women experience sleep disturbances. High stress can exacerbate it.

Mental Health Concerns

Hormonal fluctuations, along with stress, can affect neurotransmitters in the brain. This can cause mood disturbances and leave us vulnerable to anxiety and depression.

Cardiovascular Health

Chronic stress can increase the risk of hypertension and heart disease. During menopause, we are already at a higher risk for cardiovascular issues. This is due to declining estrogen levels. So factor in chronic stress too, and it’s no good for the health of hearts.

Immune Function

Chronic stress can weaken the immune system. Truly the last thing we need during menopause is illness or infections.

Bone Health

Chronic stress increases cortisol levels in the body. This can cause bone loss over time. As menopausal women, we are already at increased risk of bone loss and osteoporosis. Again, no thanks to declining estrogen levels.

Women during menopause need to take the best care of themselves they can. By managing stress levels, we can keep our bones sturdy and strong. Our immune systems fighting and our hearts pumping. All while reducing the worst of menopausal symptoms.

Ways to Reduce Stress

In a world like ours, it can feel impossible to avoid stress. Especially during menopause. But here are a few things you can incorporate into your daily life that can help manage stress.

Relaxation Techniques Include:

• Deep Breathing Exercises
• Mindfulness Meditation
• Yoga/Tai Chi
• Keeping a Journal

It’s also important to prioritize sleep. Menopause can make it a challenge to feel well-rested or sleep through the night. But we can make simple and small changes that can improve our sleep hygiene. All to help improve the quality of a good night's rest.

Sleep Hygiene Practices Include:

• A Bedtime Ritual and Established Routine
• A Cosy and Comfortable Sleep Environment
• Reduce Screen Time Before Bed
• Less Caffeinated Beverages

Restore Hormonal Balance

During menopause, the word balance and hormones don’t mesh too well. But there are ways that you can naturally restore hormonal harmony. Give you and your hormones the peace you deserve. These natural ways can help combat the worst of menopause. Reversing time, back to your former self.

But remember, consult a doctor before taking herbal remedies or supplements. Despite being natural, they can have adverse effects on specific health concerns. So it’s always best to be safe.

These powerful, natural remedies prove that medication isn't always the answer. Here are some ways women are soothing menopausal discomfort naturally.

Herbal Remedies

Black Cosh

Black cohosh may help reduce hot flashes and other menopausal symptoms. It contains compounds that can mimic the effects of estrogen in the body. Because of this, it may help ease menopausal symptoms triggered by estrogen loss.

Evening Primrose Oil

Evening primrose oil (EPO) is another herbal supplement that some women swear by. It can help to manage the worst symptoms of menopause. In particular, hot flashes, mood swings, and vaginal dryness.

EPO contains gamma-linolenic acid (GLA). This is an omega-6 fatty acid. The body converts this into substances with anti-inflammatory properties. By reducing inflammation, it's believed EPO may help balance hormone levels. This can help reduce menopausal symptoms.

Phytoestrogens

Phytoestrogens are naturally occurring compounds found in certain plants. They have a chemical structure similar to estrogen. Because of this similarity, phytoestrogens can bind to estrogen receptors in the body. This can help to restore hormonal balance.

Phytoestrogens are a natural approach to managing menopausal symptoms. Soothing hot flashes, night sweats, vaginal dryness, and mood swings.

Common Food Sources For Phytoestrogens:

• Soybeans
• Tofu
• Sesame Seeds
• Flaxseeds
• Chickpeas
• Tempeh
• Lentils
• Wholegrains

Take a Daily Probiotic

Many women swear by a daily probiotic for reducing menopausal symptoms. Probiotics work by introducing healthy and beneficial bacteria back into your gut. This can help restore balance to your hormones.

When we have too many bad bacteria in the gut, it worsens the decline of estrogen. So providing our gut with what it needs to work at its best, boosts estrogen levels. Allowing us to finally have menopausal relief.

By taking a daily probiotic like Inner Harmony, you can give your body what it needs. It naturally restores hormonal harmony to ease the worst of menopause. It gives you more energy, better sleep, and even shifts unwanted weight gain. It’s an effortless and effective way to reverse menopause symptoms.

Finally

While we may not be physically able to reverse menopause, we can sure feel like we are. By soothing the symptoms of menopause, we can make it seem like it never even happened. Bringing peace to our hormones- and our minds too.

With these 3 tips, we’ve got you covered. Maintain a healthy lifestyle and eat nutrient-dense foods. Reduce stress with relaxation techniques and better sleep hygiene. And consider holistic herbal remedies and a daily probiotic.

Don’t let menopause stop you from living your best life. Feel confident and good in your own body and take back control. These tips can naturally reverse menopause symptoms- all so you can feel like your old self again.

Sources:

Menopause Diet: How What You Eat Affects Your Symptoms (healthline.com)

Menopause and stress - The Menopause Charity

Black Cohosh: Benefits, Dosage, Side Effects, and More (healthline.com)

Evening Primrose Oil and Menopause (verywellhealth.com)

Phytoestrogens: Benefits, risks, and food list (medicalnewstoday.com)

Who doesn’t love a secret? Especially one that holds the key to soothe the worst of menopause symptoms.

It’s time to discover the Japanese secret to soothing menopause symptoms. A secret that gives plant power a whole new meaning. Drum roll, please...

The Secret Revealed

And the secret is... soy sauce. Now it’s likely you’re thinking what has soy sauce got to do with menopause? But the truth is- a lot. To soothe menopausal symptoms, the source is in soy sauce. This is because it is abundant in phytoestrogens.

What Are Phytoestrogens?

phenols that plants produce for their health. They are great mimics of estrogens in the human body.

When consumed by humans, they activate and bind to estrogen receptors. Essentially, phytoestrogens act like our naturally occurring estrogens.

What Are The Benefits of Phytoestrogens?

During menopause, estrogen levels decline. This is often the primary reason we experience unwanted symptoms. So as you can imagine, boosting estrogen levels in the body can work wonders to reduce them.

Phytoestrogens are even giving Hormone Replacement Therapy (HRT) a run for its money. Working as a wonderful alternative to soothe the worst symptoms of menopause.

It's time to discover some of the main benefits of phytoestrogens during menopause.

Relief From Hot Flashes

Phytoestrogens can bind to estrogen receptors. This can help to soothe symptoms caused by low levels of estrogen. Especially those dreaded menopausal hot flashes.

Bone Health

Estrogen is vital for maintaining bone density. But during menopause, our estrogen levels decline. This leaves us vulnerable to loss of bone and a higher risk of osteoporosis. Phytoestrogens can help by boosting estrogen levels. This helps our bones stay strong, sturdy, and healthy.

Cardiovascular Health

During menopause, we are at higher risk of heart conditions. This is due to declining estrogen levels. So phytoestrogens can help maintain heart health. Keeping inflammation away, improving our lipids profile, and preventing heart disease.

Vaginal Health

Vaginal dryness, itching, and discomfort are not uncommon during menopause. Phytoestrogens may help reduce these symptoms. Improving vaginal health by promoting moisture and skin elasticity in the vaginal tissues.

Reduced Risk of Breast Cancer

Phytoestrogens aren’t just powerful for reducing symptoms during menopause. They can even prevent more serious health issues according to studies. Phytoestrogens can decrease the risk of breast cancer.

How to Soothe Menopause Symptoms With Phytoestrogens

Well now we’re all in on the secret- soy sauce. But that doesn’t mean that’s the only way. There are many ways we can consume phytoestrogens- and thankfully they are delicious. And what’s more delicious? Saying no more to those dreadful hot flashes.

Phytoestrogen Foods

Isoflavones

The most common types of isoflavones are:

1. Genistein: Genistein is one of the most studied isoflavones. It has been researched for its potential health benefits, including its antioxidant properties. It may play a role in reducing the risk of certain diseases. From cardiovascular disease to certain types of cancer.

2. Daidzein: Daidzein can potentially help bone health and menopause symptoms. It may also play a role in reducing the risk of hormone-related cancers.

Foods Rich in Isoflavones:

• Soybeans
• Tofu
• Tempeh
• Soy milk
• Edamame (young soybeans)
• Miso
• Soy flour
• Soy nuts
• Soy-based meat substitutes

Lignans

Lignans are another type of phytoestrogen found in different foods to isoflavones.

Foods Rich in Lignans:

• Flaxseeds
• Sesame seeds
• Sunflower seeds
• Pumpkin seeds
• Poppy seeds
• Whole grains (such as wheat, oats, barley, and rye)
• Berries (such as strawberries, raspberries, and cranberries)
• Cruciferous vegetables (such as broccoli and Brussels sprouts)
• Beans and lentils

Daily Supplement

As you can see, there is a wide variety of foods you can add to your diet to consume phytoestrogens. But an even easier way to ensure you’re boosting your estrogen levels is by taking a daily supplement. Inner Harmony works by restoring healthy bacteria to your gut. By doing so, it stops the bad bacteria from feasting away on our much-needed estrogen.

It’s the perfect partnership with a phytoestrogen-friendly diet. Not only can it help with digestive issues and our enemy the ‘monobelly’. But it can also shift unwanted weight gain, and ease hot flashes, night sweats, and fatigue. Finally giving you relief from the worst of menopause symptoms.

Finally

Soy sauce doesn’t sound so silly after all. Phytoestrogens can mimic estrogens in the body. This can help restore hormonal balance and give us well-deserved relief.

By eating a diet rich in phytoestrogens, we can help reduce the symptoms of menopause. A daily probiotic ensures our gut health is at its best. So fewer nasties can eat away at our estrogen levels. When we nourish the gut, estrogen can flourish- all for an easier menopause.

So now the cat’s out of the bag, what are you waiting for? It’s time to tuck into some delicious estrogen-boosting food. Give your gut what it needs to say a final farewell to the worst of menopause.

Sources:

Phytoestrogens for hormone replacement therapy? - PubMed (nih.gov)

Phytoestrogens - Breast Cancer Prevention Partners (BCPP)

The pros and cons of plant estrogens for menopause - ScienceDirect

Menopause can leave us feeling as if we're just existing. But now, it's time to start living again.

Unlock the secret to feeling 10 years younger during menopause. Dive deep into the power of nutrition, energy-boosting foods, and lifestyle tweaks. The very best tips and tricks that'll have you feeling like your vibrant self again.

Prioritize Nutrition

We all know how important food is to fuel the body. During the wrath of menopause, we need the best fuel we can get. If we are suffering from hot flashes, lethargy, or an irritable mood- food can be our friend. With the right nutrients, we can help soothe the worst of menopause.

Energy Levels

Sometimes menopause can feel like it's draining all our energy. But the right foods can give you that much-needed boost. Opt for nutrient-dense foods—like fruits, veggies, whole grains, and lean proteins. They can help keep your energy levels steady throughout the day.

Hot Flashes

Hot flashes are no joke. Thankfully, certain foods can help cool us down. If you are feeling hot and bothered, it’s time to reach for foods rich in phytoestrogens. Phytoestrogens are found in foods such as soy products and flaxseeds.

Hormonal Balance

During menopause, our hormones take us on a wild rollercoaster ride. Feeling as if our mood is on a constant up and down. But with the right nutrition, we can take back charge.

Foods rich in calcium, vitamin D, and omega-3 fatty acids all can help create hormonal harmony. Creating a more stable mood and less irritability. But it doesn’t stop there.

Bone Health

Calcium, vitamin D, and magnesium-rich foods also provide benefits to the health of our joints. As we experience menopause, estrogen decline causes bone loss. This can leave us vulnerable to osteoporosis. A varied diet including these nutrients can work wonders to keep our bones strong and sturdy.

What Foods Include These Nutrients?

Calcium-

• Dairy products such as milk and cheese
• Green leafy vegetables such as curly kale and okr

Vitamin D-

• Oily fish
• Red meat
• Liver
• Egg yolks

Omega 3 Fatty Acids-

• Fish and seafood
• Nuts
• Seeds
• Plant oils

Magnesium-

• Dark chocolate
• Nuts
• Legumes
• Tofu
• Seeds

Stay Active

Regular exercise isn’t just great for keeping our body moving like our young selves. It is also an amazing tool for our physical and mental well-being. Thankfully, this doesn’t mean running a marathon or training for the next Olympics.

Staying active during menopause with low-impact exercise can make a dramatic difference. It can help to soothe menopausal symptoms. Not only that, it can help us look, feel and move younger. Increasing our range of movement, cardiovascular health, and boosting our mood.

These types of exercises can work a charm during menopause. Keeping the body moving and the heart pumping.

Low-Impact Exercises Include:

• Walking
• Yoga
• Swimming
• Cycling
• Strength Training

Manage Stress

Stress in general is no good for us. It can drastically impact our health and impact our daily lives. Especially during menopause.

Experiencing menopause in itself is stressful enough. But daily life stressors add the unwanted cherry on top of the cake. It’s important to take time to prioritize yourself and reduce stress where you can.

Strategies For Stress Management:

• Mindfulness/Meditation
• Deep Breathing Exercises
• Journaling

Get Quality Sleep

Let’s face it, getting a good night's sleep during menopause can often feel like an impossible feat. Whether we are up at the crack of dawn, struggling to stay asleep or stuck to our bedsheets. It can feel like a good night's sleep is a lost distant memory.

But sleep is a basic human need. We need it for rest and recovery. To function at our best and stay healthy. Although it is easier said than done during menopause. So what can we do to prioritize sleep and boost our energy levels to feel younger and more ourselves again?

Tips to Improve Sleep Hygiene:

Establishing a Bedtime Routine

Whether it’s your evening skincare, brushing your teeth, or having a warm herbal brew. These things can train your brain to know it’s time to sleep. So always consider establishing a solid bedtime routine. All so you can make the most of that precious restorative sleep you need.

Creating a Comfortable Sleep Environment

What’s a better reason to splurge on a comfy mattress, luxury pillows or those high thread count bed sheets? After all, we spend a lot of our life in our beds.

Limiting Caffeine

When you’re sleep-deprived and fatigued, caffeine is a life-saver. But if we have it too close to bedtime, it can keep us wired. Consider limiting caffeine intake in the afternoon. Avoid it in the evenings to help yourself get better quality sleep.

Reducing Screen Time Before Bed

It’s easy to lie in bed and mindlessly scroll through social media. Maybe you whack on the TV and get engrossed in that next episode of an addictive series. But for better sleep hygiene, it’s important to reduce screen time before bed. Help our brains know it’s time to hit the hay as those bright lights don’t do our sleep any good.

Support Hormonal Balance

By supporting hormonal balance, we can help our bodies help us. Reducing menopausal symptoms that interfere with our daily lives. Making us feel old before our time. Fortunately, we don’t just have to suck it up. There are things we can do to take back charge of our bodies and restore hormonal harmony… and our sanity.

Hormone Replacement Therapy (HRT)

You can always discuss medical options such as HRT with your doctor. HRT supports hormonal balance by replacing lost estrogen levels during menopause. Helping to combat the worst symptoms caused by estrogen loss.

But like many medical treatments, it’s not for everyone. Discuss the pros and cons with your doctor and see if HRT may be right for you.

Healing Herbs

Mother Nature may have given us menopause but she also gave us the power of plants. These healing herbs can be a great and natural way to restore hormonal balance. For some, they provide many youth-boosting and menopause-reducing benefits. But again, it is always important to check they are safe for you to use with a health professional first.

These herbs include:

• Black Cohosh
• Evening Primrose Oil
• Soy Isoflavones

Daily Probiotics

Taking a daily probiotic can work wonders to soothe the worst of menopause symptoms. Helping revitalize our gut health and in turn, support hormonal balance. They can help our digestive system, bone health, immune system, and overall well-being.

A daily probiotic is an easy way to support our hormonal health. Taking a daily supplement such as Inner Harmony can help. Restoring balance to your hormones, and soothing menopausal turbulence.

It also can help boost our energy, sleep better, bloating, and aid weight loss. All so we can feel healthier, happier, and younger. And make it easier to incorporate healthy habits and do the activities we love. When we feel good on the inside, we look good on the outside too.

Finally

Feeling ten years younger comes from within. And that can certainly be a challenge when menopause hits us like a truck. But thankfully, there are ways to soothe the worst of symptoms. Bringing a spring back to your step and a smile back to your face.

It is important to prioritize nutrition and stay active. Reduce stress where we can and improve sleep hygiene. Supporting hormonal balance can help to combat the worst of menopause. With the help of medical treatment like HRT, or a natural probiotic like Inner Harmony.

With these tips and lifestyle changes, you will be well on your way to a healthier and happier you. Feeling better from within and feeling 10 years younger. All without the weight of menopause dragging you down. Take back control of your own body, and say no more to menopausal mayhem. You deserve to feel your very best, no matter what curveball life throws your way.

Sources:

Menopause Diet: How What You Eat Affects Your Symptoms (healthline.com)

Omega-3 Fatty Acids - Consumer (nih.gov)

Black Cohosh: Benefits, Dosage, Side Effects, and More (healthline.com)

Evening Primrose Oil and Menopause (verywellhealth.com)

Phytoestrogens: Benefits, risks, and food list (medicalnewstoday.com)

It's one of the most common menopause symptoms you've probably never heard of. Arthralgia essentially means joint pain and stiffness. And is a common discomfort experienced by many women during menopause. In fact, it’s estimated that 50% of women experience menopausal arthralgia. But all we mainly hear about is the night sweats and hot flashes. Find out why stiff, achy joints can't just be blamed on our age.

What Are The Symptoms of Menopausal Arthralgia?

• Joint Pain
• Joint Stiffness
• Swelling or Tenderness in the Joints
• Morning Stiffness or Stiffness After Inactivity
• Difficulty Moving The Joints Freely
• Reduced Range of Motion in the Joints

Menopausal arthralgia doesn’t just cause joint pain. It can be extremely disruptive and impact our daily lives. It can stop us from participating in activities and social events or doing things that we enjoy. This can cause secondary symptoms such as depression, low mood, and fatigue. It’s always important to see your doctor if you have chronic joint pain that is impacting your quality of life. Joint pain is a symptom of several health conditions, such as arthritis. It is always best to rule out potential health problems with a medical professional. But rest assured, joint pain during menopause is extremely common.

What Causes Menopausal Arthralgia?

Estrogen Loss

Menopause is known for causing hormonal changes. And one of those hormonal changes involves none other than estrogen. Estrogen plays a highly important role in many functions of the human body. From the reproductive system to cognitive and cardiovascular function. And it’s especially important for the health of our bones and joints. Estrogen helps in the production and maintenance of synovial fluid. This protects, lubricates and cushions the joints. It also has anti-inflammatory properties. However, during menopause, estrogen levels decline. This results in less synovial fluid to cushion the joints. It means we have less protection against inflammation. All of which can contribute to joint pain. But that’s not the only thing estrogen decline contributes to. It also plays a role in increased fat storage. This is because estrogen helps to regulate metabolism and body weight. With less estrogen, we burn fewer calories and it also changes how our bodies store fat. While this may seem unrelated to your joints, it’s not. Let’s dive into why.

Fat Storage

During menopause, many people notice a shift in where their body stores fat. It is common for women to accumulate more fat around the abdomen. The problem with this is it's not just any type of fat- it’s visceral fat. If you’ve heard of visceral fat before, you’ll know it’s dangerous. It can cause several serious health issues. For example, diabetes, high blood pressure, and heart disease. And even increase the risk of certain cancers. Visceral fat is biologically active. This essentially means it releases inflammatory substances into the body. This means that the more visceral fat we have, the more of these substances get released. This can cause havoc for our bodies- especially our joints.

Increased Inflammation

Unfortunately for us, this increase in inflammation doesn’t limit itself to one area. It’s systemic, which means it impacts the entire body. Chronic, low-level inflammation can weaken joints and degrade cartilage. The inflammation eats away at cartilage that protects, shields, and cushions your joints. Without enough healthy cartilage, joints become painful, stiff, and swollen.

Weight Gain

Weight gain is extremely common during menopause. By the time women enter menopause, it's estimated they gain approximately 10kg. That’s a whopping 22 pounds. And it's no surprise that this extra weight isn’t always the kindest to your joints. The additional weight puts extra pressure on the joints. In particular, the weight-bearing ones like the knees and hips. This can cause them extra stress. Leading to the acceleration of wear and tear. Ultimately, causing more discomfort and joint pain.

Poor Sleep

With hot flashes and night sweats, menopausal women can experience sleep disturbances. And if never feeling well slept wasn’t enough, it can increase weight gain and inflammation. Poor sleep can lead to higher levels of stress hormones such as cortisol. Cortisol is associated with unhealthy weight gain. When we haven’t slept well, we don’t always make the best food choices. This is because we are low on energy and crave high-calorie foods to give us a boost. But unfortunately, this all contributes to fat gain. Which as we know, only exaggerates the burden on our joints.

How to Soothe Menopausal Arthralgia

Suffering from joint pain is no fun for anyone. It can stop you from doing what you love, and have an impact on your quality of life. It’s important to know that there are ways to help you manage it. Always make sure to rule out other health conditions with a doctor. You can always discuss medical treatment too such as Hormone Replacement Therapy (HRT). It can help ease menopausal arthralgia by replacing lost estrogen levels. But it has its risks and is not for everyone. But thankfully there are things we can do at home to help our joint pain.

Reduce Stress

Daily life is stressful enough. But menopause can make it ten times worse. Always take a little time out to put yourself first and destress. It will help reduce cortisol levels. Things that can help you relax:

• Meditation
• Deep Breathing Exercises
• Yoga

Move More

Low-impact exercise can be great for joint pain. It helps reduce inflammation, improve joint health, and aid fat loss. Low-impact exercises include:

• Walking
• Cycling
• Swimming
• Pilates
• Yoga

Anti-inflammatory Foods

Reduce foods high in sugar, unhealthy fats, and refined carbohydrates. These can increase inflammation which leads to joint pain. And won’t help on a weight loss journey. Incorporate anti-inflammatory foods into your diet including:

• Fruits
• Vegetables
• Lean Proteins
• Wholegrains

Weight Loss

For most women, menopause causes weight gain. And as we now know, this can cause extra stress and strain on our joints. So weight loss can be a great tool to reduce and soothe menopausal arthralgia. Inner Harmony is here to help. Shift unwanted pounds and take the load off your joints to regain the spring in your step again. It can help you sleep better and have more energy. All of which can help you move more and live a healthier lifestyle. Saying goodbye to menopausal weight gain, and menopausal joint pain.

Finally

Menopausal arthralgia may be common, but common doesn’t mean it has to be your normal. It’s all about helping your joints so they can help you. Little changes can go a long way. Minimizing our stress levels, eating anti-inflammatory foods, and moving around a little more. You can always speak to a doctor about HRT too. All of this can help soothe menopausal arthralgia. For weight loss, Inner Harmony can help you take back control. Less weight on your joints will be less weight on your shoulders. Thankfully, there are things we can do to lessen the load of joint pain. By easing joint pain, you can finally feel free again. Sources Arthralgia of menopause - A retrospective review - Janice Blumer, 2023 (sagepub.com) 19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf (thebms.org.uk) https://health.clevelandclinic.org/stress-and-weight-gain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/ https://onlinemenopausecentre.com/menopause-joint-pain/ https://www.physio-pedia.com/Menopause_Associated_Arthralgia

It’s easy to blame joint pain on a sign of the times. But that’s not the full story. Joint pain is extremely common during menopause. So let’s find out why. Understand why menopause causes joint pain. All so you can take steps forward with pain-free joints again.

What is Menopausal Arthralgia?

During menopause, estrogen levels decline. And this can impact the entire way our body functions, including our joints. So, why is estrogen so important?

Estrogen is Important For Our Joints Because:

• Estrogen helps to surround our joints with synovial fluid. This is essential to keep the joints cushioned and lubricated. It keeps them healthy so we can keep moving.
• Estrogen has anti-inflammatory properties. Helping our body to keep inflammation away. Keeping the tendons and ligaments mobile.
• Estrogen also helps us to maintain bone density. When we lose bone density, we are more fragile. Our bones are more susceptible to osteoporosis, injury, and joint pain.

Estrogen plays an important role in keeping the body in tip-top condition. So it’s no surprise that estrogen decline can have a detrimental impact on the way it functions. Especially when it comes to the health of our joints. It's estimated that around 50% of women experience joint pain during menopause. Believed to be primarily caused by the decrease in estrogen levels. This condition is what we know as menopausal arthralgia.

What are the Symptoms of Menopausal Arthralgia?

Always speak to your doctor if you are suffering from chronic joint pain. It is best to rule out any other health concerns. For example, arthritis has shared symptoms with menopausal arthralgia. But remember, joint pain during menopause is extremely common. While it's nothing serious, it can seriously impact daily life.

The Symptoms of Menopausal Arthralgia:

• Joint and muscle aches/pains
• Joint stiffness
• Joint swelling
• Reduction in stamina
• Pins and needles
• Reduction in muscle strength

Menopausal arthralgia can have a huge impact on your quality of life. This can have a ripple effect on your mental health. Especially when you can no longer keep up with family, friends, and your lifestyle. This can lead to further symptoms such as depression, fatigue, and low energy.

How to Improve Joint Pain During Menopause

Hormone Replacement Therapy (HRT)

HRT works by supplementing the body with hormones that the body doesn’t produce enough of. It can increase estrogen levels. Helping to reduce the worst of menopausal symptoms, including joint pain. HRT may not be for everyone. As a medical treatment, it comes with its own set of health risks. It’s important to weigh up the pros and cons with a medical professional as to whether or not HRT is right for you. Thankfully, medical treatment isn't the only way. There are natural ways to combat menopausal arthralgia and joint pain. These small changes you can make to your lifestyle can have big results in reducing joint pain.

Diet

Eating the right foods can help reduce inflammation and ease joint pain. It’s important to avoid foods high in sugar, refined carbohydrates, and unhealthy fats. These can cause further inflammation in the body and worsen joint pain. To ease painful joints, eat a varied and rich diet in the following:

• Fruits
• Vegetables
• Wholegrains
• Lean Proteins
• Healthy Fats

Weight Loss

If it wasn’t bad enough, menopause can cause weight gain. It is one of the most common symptoms of menopause. On average, a woman gains 10kg by the time she enters menopause due to the hormonal changes. While there is no doubt it’s unfair, we can take back control. These extra pounds of fat can cause havoc. Not just for our self-esteem, but also for our joints. The excess weight can cause further stress and strain on our joints. Losing weight can help reduce joint pain by taking the extra load off. While it’s never easy to lose weight, it’s particularly challenging during menopause. Due to the loss of muscle mass, we no longer need as many calories as we once did. It's important to make smart and healthy food choices. It can help create a calorie deficit to shed unwanted pounds aggravating joint pain. If you’re looking for help on your weight loss journey, look no further than Inner Harmony. It helps to shift unwanted pounds and uncomfortable bloating from menopause. Plus, it can help with the dreaded hot flashes and fatigue too.

Stress

Our modern lifestyles can be very stressful. With families to feed, bills to pay, and errands to run… oh, and now add menopause for the icing on top of the cake. Stress can cause high levels of cortisol. This stress hormone does us no good. It can cause both inflammation and pain sensitivity, none of which help our joint pain. To reduce stress in our lives, it’s important to take time out. Here are some examples of ways to reduce stress:

• Deep Breathing Techniques
• Meditation and Mindfulness
• Yoga

Meditation and Mindfulness

There’s no need to sprint to the finish line. It’s not about running a marathon when you are suffering from menopausal joint pain. But it is about making small, positive changes. Exercise can reduce chronic inflammation in the body. Improve bone density, aid weight loss, and help ease joint pain. But we are talking about low-impact exercises. Gentle ways to get your body moving again and improve your pain levels. Not hiking Mount Everest. Low-impact exercises to ease joint pain include:

• Walking
• Swimming
• Pilates
• Yoga
• Cycling

Finally

Menopausal arthralgia and joint pain can be extremely disruptive. Taking a toll on both physical and mental health. The chronic pain it causes can drastically impact the quality of life. So it’s important to take action. Remember, it's always important to rule out other health conditions. You can talk to your doctor about medical treatment such as HRT. And implement lifestyle changes such as minimizing stress and moving more. All with the help of Inner Harmony. These simple changes can help you get back on your feet. With less pain to hold you back, and more freedom to be you again. Don't let joint pain keep you from living a life you love. Sources: Arthralgia of menopause - A retrospective review - Janice Blumer, 2023 (sagepub.com) 19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf (thebms.org.uk) https://health.clevelandclinic.org/stress-and-weight-gain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/

If you're dealing with strange symptoms during menopause, you are not alone. We've all heard of hot flashes and poor sleep... but there's a whole lot more that nobody talks about. Find out all about the 34 symptoms of menopause. Understand your body better to learn how to work with it, rather than against it. All to help you ease the worst symptoms of menopause.

What is Menopause?

Menopause is the natural biological process that marks the end of a person’s menstrual cycle. It is officially considered menopause after 12 consecutive months with no period. And usually happens around the age of 45-55 years old. Before this, there is the menopausal transition stage. Also known as perimenopause. This is the stage where hormones begin to change and prepare for the body to enter menopause. Perimenopause can be symptomatic and vary in longevity. It is often experienced for several years before the complete cessation of periods.  All these hormonal changes can cause a wide range of symptoms throughout the entire body. We have likely all heard of hot flashes. But it’s time for the other menopause symptoms to take the spotlight. All 34 of them.

The 34 Symptoms of Menopause:

• Weight Gain

Weight gain is an extremely common symptom of menopause. Studies show that up to 50% of women will have gained 10kg by the end of perimenopause and the start of menopause. No thanks to the decline in estrogen.

• Hot Flashes

One of the most common symptoms of menopause- the dreaded hot flashes. They may differ slightly from person to person. But ultimately, hot flashes cause sudden bursts of heat, sweating, and flushing. The feeling of burning from the inside out. Particularly around the face, neck, and chest.

• Night Sweats

In simple terms, the hot flashes that happen during our sleep. Due to the drop in estrogen levels during menopause, the hypothalamus is affected. The hypothalamus is responsible for temperature regulation. This may explain the sticky bed sheets and the bed like an oven.

• Sleep Disturbance

Those night sweats and hot flashes can cause a disrupted night’s sleep. And many women sleep lighter, wake up earlier, or struggle to fall asleep. 

• Fatigue

Hormonal fluctuations can cause problematic sleep for women experiencing menopause. Hot flashes and night sweats can leave you feeling unrested. This can result in fatigue and exhaustion which can be disruptive to everyday life and mood.

• Difficulty Concentrating

Sleep disruptions can cause fatigue. And fatigue certainly doesn't help with concentration levels. But it's not just the sleep deprivation. Declining levels of estrogen can lead to brain fog and difficulties in concentration.

• Memory Lapses

Just like with the difficulties in concentrating, menopause can cause memory lapses. No thanks to estrogen decline and sleep disruption.

• Joint Pain

Joint pain impacts up to 50% of women experiencing menopause. The decrease in estrogen levels means there is less joint lubrication. Plus there are fewer hormones to fight back against inflammation. Resulting in painful joints and even menopausal arthritis.

• Muscle Aches and Pains

Just like joint pain, menopause can cause muscle aches, tension, and pain. This is due to the decline in estrogen that protects us from inflammation.

• Osteoporosis

The decrease in estrogen levels can have a detrimental impact on bone density. The decrease in this hormone can cause bone loss. In the most severe cases, this leads to osteoporosis. This means the bones become more fragile. Resulting in a higher risk of fractures and breaks.

• Thinning Hair 

Menopause can cause havoc for hair thinning. Due to hormonal fluctuations, the hair follicles can shrink. When this happens, the hair can become more prone to shedding and unfortunately is slower to grow.

• Headaches

Headaches can become more frequent throughout the menopause transition. The fluctuations in hormones can make headaches and migraines a more common occurrence.

• Dizzy Spells

It turns out that dizziness is one of the most common symptoms of menopause. It's not yet well understood. However, research has found that it may be connected to menopausal anxiety.

• Irregular Periods

This can happen throughout the perimenopause, also known as the menopausal transition. Before reaching menopause, women may experience irregular and missed periods.

• Digestive Changes

Believe it or not, the female sex hormones have a huge influence on our gut microbiome. And in turn, our digestive tract. Menopause can disrupt the healthy balance of bacteria in the gut. This can cause changes in the digestive system. This can lead to bloating and abdominal discomfort. 

• Acne

We wish it could just stay in the past with our teenage years. However, acne is seemingly common for those transitioning through menopause. The changes in hormones during this time can cause adult acne to develop.

• Itchiness

The decline in estrogen throughout menopause causes skin changes. It causes a decrease in collagen production and impacts skin hydration. This can result in thinning, dryness, and itchy skin.

• Mood Changes

Emotions that change more than you change your clothes. One minute everything is fine and the next, feelings of sadness or anger. Although a frustrating symptom, this is completely natural during perimenopause and menopause.

• Breast Soreness

Breast soreness is common during menstruation. This is due to the shifts in hormone levels causing swelling and tenderness. However, breast soreness can become even more problematic during menopause. This is due to the more dramatic hormonal changes.

• Decreased Libido

The levels of estrogen and testosterone drop during menopause. And this can have a big impact on your libido and sex drive. It can make physical arousal more difficult.

• Vaginal Dryness

The female sex hormones work wonders for circulation around the vagina. However, during menopause, the levels of these hormones decrease. In turn, this means there’s not enough blood flow to ensure natural lubrication. This can result in vaginal dryness and discomfort during penetrative sex.

• Recurring UTIs

The drop in estrogen that follows menopause can make UTIs more common. The lower levels of estrogen can cause thinning of the vaginal tissues. This can lead to dryness and irritation. This causes a higher susceptibility for UTIs to develop.

• Irritability

When you are fatigued and sleep-deprived, it’s no shock that you may feel more irritable. The changes in hormones can exacerbate this too alongside the other stressful menopausal symptoms.

• Brittle Nails

Keratin is responsible for keeping our nails strong. When menopause happens, we don’t get enough of it. This can lead to weak and brittle nails that break easily.

•  Burning Mouth

Women can experience a sensation of burning in or around the mouth. This discomfort stems from hormonal fluctuations. They affect the sex hormone receptors present in the mouth's mucus. And the reduction in estrogen exacerbates pain and discomfort.

• Allergies

Histamine is responsible for allergic reactions. And during menopause, histamine levels can spike. This can result in new or worsening allergy symptoms.

• Changes in Taste

It’s not unheard of for women to experience changes in taste during menopause. +

• Tinnitus

Ringing, buzzing, or strange sounds in the ear or ears may be tinnitus. This can happen during menopause, believed to be triggered by hormonal changes.

• Electric Shock Sensations

Although not well understood, some women experience electric shock sensations throughout menopause. It's believed to be caused by the hormonal shifts impacting the nervous system.

• Anxiety

The changes in hormones can cause anxiety for menopausal women. Often being worse when fluctuations occur or, at night.

• Depression

Hormonal imbalances can trigger depression. Plus the lack of sleep and exhaustion doesn't help. Dealing with all the changes throughout menopause can understandably cause low mood. This can result in depression.

• Panic Disorder

Some women experience panic attacks during menopause. This is often related to hormonal changes and menopausal anxiety. They can happen suddenly or seem out of nowhere, known as panic disorder.

• Stress Incontinence

The change in hormones during menopause can cause the pelvic floor and bladder to weaken. This often results in sudden urges and a more frequent need to urinate known as incontinence. 

• Irregular Heartbeat

If you experience symptoms to do with your heart, always speak to a doctor. However, many women do experience heart palpitations and irregularities due to menopause.

How to Ease Menopause Symptoms

Many of these symptoms are common and normal during menopause. But that doesn't help in itself to take away the discomfort they cause. Thankfully, there are ways we can ease menopause symptoms and take back control. It is always important to speak to a medical professional especially if any of these symptoms are disrupting your quality of life. They may also have medical treatment options to help such as:

• Hormone Replacement Therapy (HRT) Hormone Replacement Therapy is also known as HRT. It can replace lost estrogen in the body to help ease menopause symptoms.
• Antidepressants Medication like antidepressants can help with depression, anxiety, and mood changes. They can also be effective in the reduction of hot flashes.

• Vaginal Estrogen Vaginal estrogen helps vaginal dryness by providing lubrication. Helping with discomfort caused by menopause that can interfere with day-to-day life.

There are also changes you can make in your daily lifestyle. These small changes can provide a dramatic improvement in menopausal symptoms. They are:

• Exercise Regular exercise can help fight back against unwanted weight gain from menopause. It can also reduce stress, and provide endorphins for a better mood.

• Layer up It might sound counterintuitive to wear more layers. But when a hot flash strikes, being able to remove jackets and jumpers can be helpful to cool down.

• Diet Avoid foods that can make hot flashes worse. Limiting caffeine, alcohol, and spicy foods.

• Relaxation We should all do it more but it’s especially important during menopause. Take time out of your day to practice relaxation. Mindfulness, meditation, and breathing techniques can all be helpful tools.

• Probiotics Taking a daily probiotic can help ease menopausal symptoms instigated by your gut. By adding healthy bacteria, you can help ease bloating and unwanted weight gain. And also improves sleep, energy, and mood. A probiotic like Inner Harmony by CellaMD can help soothe the distress and discomfort menopause can bring.

Finally

Menopause can be a particularly challenging time when symptoms arise. It’s important to take the very best care of yourself as your body goes through these changes. And know that there are things that can be done to make your life easier and yourself more comfortable. Sources:

• https://www.medicalnewstoday.com/articles/what-are-the-34-symptoms-of-menopause
• Effect of estrogens on skin aging and the potential role of SERMs - PMC (nih.gov)
• https://pubmed.ncbi.nlm.nih.gov/37127408/#:~:text=It%20is%20estimated%20that%20over,muscle%20volume%20associated%20with%20aging
• https://health.clevelandclinic.org/stress-and-weight-gain
• https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
• https://www.acog.org/womens-health/experts-and-stories/the-latest/utis-after-menopause-why-theyre-common-and-what-to-do-about-them
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/
• 19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf (thebms.org.uk)
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• https://www.npjournal.org/article/S1555-4155(18)31172-3/fulltext
• https://www.nidcr.nih.gov/health-info/burning-mouth
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3641149/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5625026/
• https://www.bhf.org.uk/informationsupport/support/women-with-a-heart-condition/menopause-and-heart-disease
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6825478/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6291970/