Articles on women's health & longevity

Motherhood is a remarkable journey filled with joy, love, and the wonder of new life. However, navigating the postpartum period at a later age can present a unique set of challenges.

Many women don't realize that the hormonal shifts felt during postpartum and the beginning of perimenopause can bear striking similarities. These two phases of your reproductive journey can overlap. From night sweats to mood swings, acne to low libido, the physical and emotional impacts of both these transitions may leave you feeling overwhelmed and uncertain about what's happening to your body.

As many women embrace motherhood in their late 30s and early 40s, understanding the connection and distinctions between these two phases is essential. In this article, we'll explore the hormonal changes after childbirth and during perimenopause, highlighting similarities and differences, and guide you on finding the best care.

The Postpartum Period

The postpartum and perimenopause phases involve significant hormonal fluctuations, especially within reproductive hormones like estrogen and progesterone. These hormones play a crucial role in regulating your menstrual cycle, influencing your mood, physical health, and overall well-being.

The "fourth trimester," or postpartum period, begins immediately after childbirth and ushers in a roller coaster of hormonal change. Within the first 24 hours after giving birth, levels of estrogen and progesterone, which were at their peak during pregnancy, plummet. This sudden hormone shift can lead to a variety of physical responses and can trigger mood swings or the 'baby blues.' In the coming weeks, more severe postpartum depression and anxiety, acne, headaches, and hair loss may also affect your life.

The postpartum period typically lasts around six months, but for breastfeeding women, it can extend beyond. The difference between the postpartum and perimenopause phases, however, is that your body will eventually recalibrate your hormones to their pre-pregnancy levels.

But what if you find you're still not feeling like yourself long after the postpartum period should have ended?

It's possible that your hormones may not have rebalanced after pregnancy — or you may be entering perimenopause.

The Perimenopause Transition

Perimenopause typically begins in a woman's 40s but can occur earlier. During this phase of life, levels of estrogen and progesterone start to fluctuate unpredictably, resulting in irregular menstrual cycles and a range of physical, mental, and emotional symptoms, including night sweats, brain fog, and loss of libido.

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Every woman's experience of perimenopause is unique; it's important to remember that this transitional period will eventually come to an end. As perimenopause advances, estrogen and progesterone levels continue to decrease, signaling your body's slow journey toward halting estrogen production altogether.

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While erratic, perimenopause is typically more of a gradual estrogen retreat than the postpartum period and can last between four months to ten years. Menopause also brings about significant and lasting impacts on your health and well-being, including effects on your heart and bone health. That's why it's crucial to stay aware and informed about the changes happening in your body.  

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For women experiencing the dual transitions of the postpartum period and the onset of perimenopause, these changes can feel especially impactful and confusing. Talking to your healthcare provider about your symptoms, rather than assuming they will resolve them on their own, can help you get the care you need to manage this time of transition.

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Wondering what symptoms you may experience if your postpartum and perimenopause transitions overlap?

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Common Symptoms

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• Brain Fog
• Breast tenderness
• Decreased libido
• Fatigue
• Hair loss
• Headaches
• Irregular periods
• Mental health concerns, including depression and anxiety
• Mood changes
• Night sweats
• Skin changes, including acne or dry skin
• Vaginal dryness
• Weight gain

Getting the Right Care

To determine whether your hormone levels haven't rebalanced post-baby or if you're entering perimenopause, it's important to find a healthcare provider knowledgeable about hormones and menopause.

Comprehensive lab testing can help identify your current hormone levels and track changes. Through detailed analysis of your lab results, personal history, and goals, you and your healthcare provider will be able to decide on the right treatment to help manage the symptoms you're experiencing and potentially bring your hormones into realignment.

Just as every woman's health journey is unique, your care should be too. At Femgevity, our specialists use the latest diagnostics to develop tailored and effective treatment plans. For some women transitioning from the postpartum to the perimenopause phase, hormone therapy may be an empowering choice to treat their symptoms. Your treatment plan may also include personalized lifestyle changes like increasing physical activity, making dietary changes, or embracing mindfulness techniques.

Whether you're dealing with postpartum or perimenopause hormone fluctuations, or the overlapping complexities of both, it's important to remember you're not alone. The key is understanding your body, listening to it, and seeking the care you need. At FemGevity, we provide comprehensive, personalized care to guide you through these significant life stages so you can feel like yourself again and confidently enjoy the best years of your life.

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Get Started with FemGevity

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At FemGevity we can help you understand your symptoms with precision based testing and an expert medical team who will schedule a consultation with you to review all of your tests and determine the best treatment plan for you.

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Call or Text us Today 212-301-7776

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Find out More about FemGevity's AI Enchanced Testing

Menopause isn’t just hot flashes and vaginal dryness. There are many frustrating side effects associated with menopause, but also some that can be life-altering even past the menopausal years. Menopausal women are at high risk for illnesses such as cardiovascular disease, certain cancers, and osteoporosis. While these symptoms can be distressing and frustrating, it is crucial to recognize that menopause also brings about other challenges that can have long-lasting effects even beyond this stage and there are things we can do now at 40, 50 and 60 to make our marginal decade of 90 and 100+ one where we can still do the activities we enjoy.

Menopause is the key to unlocking longevity and FemGevity is here to help you navigate that.

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Let's start with how bone health can be improved during menopause

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Bone loss for women is the highest at the time of menopause. 

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It is so important to get your bone mineral density (BMD) checked by a dual-energy X-ray absorptiometry, or a DEXA scan. Some risk factors for low BMD are:

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1. Advanced age – as women age, the risk of osteoporosis increases 
2. Low body weight
3. Genetics – if someone else in your family has had bone fractures, you may be at risk
4. Smoking 
5. Having certain conditions like Celiac disease, which can impact your absorption
6. History of a fracture in the past 

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While good nutrition is important, it is critical to be mindful that regular physical activity (especially weight training) plays a key role in bone health for women, especially during menopause. There are also many wonderful drug therapies to help reduce your fracture risk if you have been diagnosed with osteoporosis, including some natural hormone therapies such as estrogen and progesterone compounds.  

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While maintaining a balanced and nutritious diet is vital, it is equally crucial to recognize the critical role that calcium and vitamin D play in promoting bone health during menopause. Adequate calcium intake is essential for maintaining bone density and strength. Good sources of calcium include dairy products, leafy green vegetables (such as broccoli and kale), fortified plant-based milk, and almonds. Additionally, vitamin D is crucial for calcium absorption. Spending time in the sun, in a safe manner (taking care to protect your face from excessive exposure), can help boost vitamin D levels naturally. When sunlight exposure is limited, dietary sources like fatty fish, fortified dairy or plant-based milk, and egg yolks can provide vitamin D as well.

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In addition to proper nutrition, incorporating weight training into your exercise routine is highly beneficial for both preventing bone loss and maintaining muscle mass during menopause. Lifting weights, particularly heavy weights, stimulates bone formation and helps counteract the natural decline in bone density. Engaging in resistance training exercises, such as squats, deadlifts, and bench presses, can be effective in preserving bone health and overall strength. However, it is important to consult with a qualified fitness professional to ensure proper form and technique to avoid injury

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Menopause encompasses a range of symptoms and challenges that extend beyond hot flashes and vaginal dryness. Osteoporosis, in particular, poses significant health risks for menopausal women. By raising awareness about the importance of bone health and emphasizing preventive measures, we can empower women to optimize their well-being during this transformative stage of life. Remember, a proactive approach to managing menopause symptoms and preventing osteoporosis can help women lead healthy and fulfilling lives beyond menopause.

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If you haven’t had a DXA scan in the last few years, make an appointment with your doctor to get one now. And if you’ve been diagnosed with osteoporosis or osteopenia already, ask your doctor your best possible options available for treatment.

Advancements in healthcare and healthier lifestyles are helping women live longer lives. Yet many women spend those years living in poorer health.

Why? It turns out menopause is more than just a hormonal transition. It’s a key factor determining our longevity and quality of life in later years.

The actions we take during this pivotal time in our lives will shape our health for years to come.

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Menopause's Pivotal Role in Longevity and Health

Our ovaries, hormones, and brain have a deep connection. Ovaries produce estrogen and progesterone, which activate hormone receptors everywhere in our body. Having healthy hormone levels is crucial to our cognitive health, bone health, cardiovascular system function, and many other essential bodily processes.

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Unfortunately, our ovaries age at twice the rate of any other organ in our body.

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During peri-menopause, the fluctuation of our hormones caused by the decline of our ovarian health causes the many recognizable (and varied) symptoms of menopause.  It also sets off a cascade of negative health effects, such as an increased risk of cardiovascular disease, osteoporosis, diabetes, stroke, and dementia. Our immune function is also impacted, leading to a multitude of chronic conditions.

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In the years following menopause, our bodies will adapt to the lower levels of hormones found in the post-menopausal phase and many menopausal symptoms will ease — but the impact on our longevity is irreversible.

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Estrogen: Our Vital Partner

Estrogen is often recognized primarily as a female hormone linked to reproduction. However, its influence on our bodies stretches far beyond that. One of estrogen's standout roles is in maintaining our bone strength. Estrogen aids calcium absorption and slows our bones' natural breakdown process, protecting them from weakening. As estrogen levels drop, bone loss occurs significantly faster.

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Estrogen is also a guardian of our heart health. It lowers our cholesterol and helps ward off certain types of inflammation that can lead to blockages in our arteries. This means the presence of estrogen minimizes our risks of heart attacks.

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When it comes to brain health, estrogen is extremely valuable. Estrogen helps improve brain functions, especially in the prefrontal cortex and hippocampus. These areas of the brain are responsible for critical functions such as storing memory, executive function, and emotional regulation. Here, estrogen helps create and strengthen connections between brain cells by interacting with special sites in the brain called estrogen receptors.

Not to be forgotten, progesterone is also vital in our daily life. Progesterone is responsible for helping steady our moods, regulate blood pressure, and improve our sleep cycle and quality. Low levels of progesterone, especially the impact on our sleep, can also affect our health and longevity.

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The Acceleration of Aging

While the effects of declining hormones can change how our body feels and works; a larger shift is taking place inside our body during menopause. Menopause actually speeds up cellular aging by 6%. As estrogen levels drop, our immune cells aren’t able to function as well. This leads to a kind of ongoing, low-level inflammation that experts call "inflammageing"— aging that's driven by inflammation.

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Inflammation is a key factor in the increased risk of developing heart disease, diabetes, and arthritis. But it can also cause issues that affect our daily quality of life: feeling tired, aching joints, or mood swings. Skin health can be affected as inflammation contributes to skin dryness, reduced elasticity, and the formation of wrinkles. Chronic inflammation can also affect mental health and plays a role in raising the risk of depression and anxiety.

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The lack of sleep so many of us experience during peri-menopause can also lead to cellular damage and accelerated aging. In a sleep study, researchers from UCLA found that postmenopausal women with five insomnia symptoms were nearly two years older biologically than women who were the same age with no insomnia symptoms.

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Timing is Everything When It Comes to Menopause

The age we go through menopause plays a critical role in our longevity.  Going through menopause later in life has been shown to increase life expectancy.  Women who experience later menopause, defined as being older than 55 years when menopause occurs, have improved bone, brain, and heart health compared to those who go through menopause earlier.

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The duration of our symptoms during menopause also impacts our health and longevity. A 2017 study found that the more severe and longer-lasting a woman’s hot flashes and night sweats are, the greater her risk for developing type 2 diabetes.

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As we take a look at the bigger picture of menopause and its impact on our health and longevity, we can clearly see that quality care is not just about managing menopausal symptoms but making sure our health and longevity are being treated in the best way possible.

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Hormone Replacement Therapy: The Key to Longevity?  

It's estimated that most women will experience menopause for nearly 40% of their lives, with about 85% facing at least one symptom that impacts their daily routine. Symptoms like hot flashes, brain fog, and vaginal atrophy are often the main driver leading women to consider hormone replacement therapy (HRT). However, due to a lack of education about menopause and misleading information about HRT, many choose to forgo this effective treatment.

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But HRT does a lot more than simply help with the symptoms of menopause. When our hormone levels are properly managed — particularly from the beginning of peri-menopause — we can lower our risk of life-threatening diseases and enhance our quality of life.

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Research into the effects of HRT on longevity is limited, but promising. One study, carried out between 1998 and 2012, showed that women on HRT were 20% less likely to see plaque buildup in the arteries of their hearts. Other research suggests that HRT doesn't just slow down bone deterioration — it can actually boost bone density by up to 5% while cutting the risk of fractures by 40 percent.

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Benefits of Hormone Replacement Therapy for Longevity

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• Relieves menopause symptoms, reduces the anxiety and stress they cause
• Reduces risk of osteoporosis,  bone fractures, tooth loss
• Lower risk of developing certain diseases like colon cancer and diabetes
• Improves joint pains and muscle function
• Maintains muscle strength
• Reduces the risk of coronary artery disease
• Improves blood lipid levels

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While hormone replacement therapy offers numerous benefits, it does comes with potential risks and side effects. Before starting any HRT regimen, it's important to consult with your healthcare provider to determine if it's the right choice for your individual health needs.

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FemGevity: Supporting Menopause and Women’s Long-Term Health

Menopause is about more than just changes in reproductive health — our hormones shape the length and quality of our life. By learning more about the deeper story of menopause, we can equip ourselves with the knowledge we need to make choices that nurture and protect our health for years to come. Book an appointment with FemGevity to create a plan that helps ease your symptoms of menopause and protects your health for years to come.

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Resources

Farrelly C. Longevity Science and Women's Health and Wellbeing. J Popul Ageing. 2023 Jan 30:1-20. doi: 10.1007/s12062-023-09411-y. Epub ahead of print. PMID: 36741335; PMCID: PMC9885070.

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Alviggi C, Humaidan P, Howles CM, Tredway D, Hillier SG. Biological versus chronological ovarian age: implications for assisted reproductive technology. Reprod Biol Endocrinol. 2009 Sep 22;7:101. doi: 10.1186/1477-7827-7-101. PMID: 19772632; PMCID: PMC2764709.

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“Research Explores the Impact of Menopause on Women’s Health and Aging.” National Institute on Aging, U.S. Department of Health and Human Services, www.nia.nih.gov/news/research-explores-impact-menopause-womens-health-and-aging. Accessed 28 Aug. 2023.

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Levine ME, Lu AT, Chen BH, Hernandez DG, Singleton AB, Ferrucci L, Bandinelli S, Salfati E, Manson JE, Quach A, Kusters CD, Kuh D, Wong A, Teschendorff AE, Widschwendter M, Ritz BR, Absher D, Assimes TL, Horvath S. Menopause accelerates biological aging. Proc Natl Acad Sci U S A. 2016 Aug 16;113(33):9327-32. doi: 10.1073/pnas.1604558113. Epub 2016 Jul 25. PMID: 27457926; PMCID: PMC4995944.

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“Menopause, sleepless nights may make women age faster.” UCLA Health. https://www.uclahealth.org/news/menopause-sleepless-nights-may-make-women-age-faster. Accessed 28 Aug. 2023.

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Shadyab AH, Macera CA, Shaffer RA, Jain S, Gallo LC, Gass ML, Waring ME, Stefanick ML, LaCroix AZ. Ages at menarche and menopause and reproductive lifespan as predictors of exceptional longevity in women: the Women's Health Initiative. Menopause. 2017 Jan;24(1):35-44. doi: 10.1097/GME.0000000000000710. PMID: 27465713; PMCID: PMC5177476.

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Shadyab, Aladdin H. PhD1,2; Macera, Caroline A. PhD2; Shaffer, Richard A. PhD2; Jain, Sonia PhD3; Gallo, Linda C. PhD4; Gass, Margery L.S. MD5; Waring, Molly E. PhD6; Stefanick, Marcia L. PhD7; LaCroix, Andrea Z. PhD8. Ages at menarche and menopause and reproductive lifespan as predictors of exceptional longevity in women: the Women's Health Initiative. Menopause 24(1):p 35-44, January 2017. | DOI: 10.1097/GME.0000000000000710

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“Menopause Transition and Cardiovascular Disease Risk: Implications for Timing of Early Prevention: A Scientific Statement From the American Heart Association.” AHA Journals. https://www.ahajournals.org/doi/10.1161/CIR.0000000000000912. Accessed 28 Aug. 2023.

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Paganini-Hill A, Corrada MM, Kawas CH. Increased longevity in older users of postmenopausal estrogen therapy: the Leisure World Cohort Study. Menopause. 2018 Nov;25(11):1256-1261. doi: 10.1097/GME.0000000000001227. PMID: 30358721; PMCID: PMC7219089.

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“Study: Hormone Replacement Therapy May Help Improve Women's Heart Health, Overall Survival.” Cedars Sinai Hospital. https://www.cedars-sinai.org/newsroom/study-hormone-replacement-therapy-may-help-improve-womens-heart-health-overall-survival/. Accessed 28 Aug. 2023.

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Wang, Yiran MD; Sun, Chao MD. Association of hormone preparations with bone mineral density, osteopenia, and osteoporosis in postmenopausal women: data from National Health and Nutrition Examination Survey 1999-2018. Menopause 30(6):p 591-598, June 2023. | DOI: 10.1097/GME.0000000000002180

Menopause comes with a slew of symptoms you’re probably familiar with: hot flashes, mood swings, insomnia, and more. But there's another symptom that affects over half of women around menopause — and it’s rarely thought of as a symptom of this phase of life. That's joint pain, or as it's known in medical circles, “menopausal arthralgia.”

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In this article, we’ll discuss menopause-related joint pain, discover why estrogen is so important for our joint health, learn how menopause impacts this common later-age challenge, and find out what treatments are available to help you get relief. Let’s dive in.

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How menopause causes joint pain

When most people think of estrogen, they think of a sex hormone that’s related to our reproductive health. But estrogen affects many other areas of our bodies and plays a vital role in safeguarding our joint health. 

Estrogen protects cartilage and bone

Estrogen is crucial to joint and bone health in a number of ways. First, it protects our cartilage. It does this by controlling enzymes that cause damage and by boosting elasticity through supporting glycosaminoglycan production. 

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Another way it benefits our joints is by helping to regulate fluid balance in our bodies. Having the right amount of fluid is important because cartilage is made of about 80% water. Water is also a significant component of synovial fluid. This gel-like substance greases the cartilage and enables joints to move freely.  

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Estrogen also plays a key role in our bone health by preventing bone loss and promoting bone formation to keep our bones dense and strong. 

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When our estrogen levels decrease, all of these amazing protections go away and damage to our cartilage and other tissues causes friction and pain in our joints. For women who experience early menopause, these adverse changes start sooner, leaving joints vulnerable for longer.  

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Estrogen reduces inflammation

Pain and stiffness in your joints can also be caused by inflammation. When the tissues of your joints become inflamed, they release chemicals that irritate nerves and increase fluid in the joint. Chronic inflammation can damage cartilage, bones, tendons, or ligaments. 

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Estrogen works to help manage inflammation all over the body by reducing the production of chemicals that promote swelling. It also controls the behavior of immune cells, preventing them from overreacting and causing excessive inflammation.  

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Numerous studies have shown that the decline in estrogen during menopause drives body-wide inflammation and may contribute to the onset or worsening of inflammatory conditions.

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Estrogen helps prevent pain

Beyond helping your bones and joints, studies show that estrogen helps reduce pain. You're likely to experience less intense pain when estrogen levels are normal. As you enter menopause and your estrogen levels decline, you might find an increase in joint issues and a heightened sensitivity to pain. 

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Adding another layer to this, the fluctuation of hormones during menopause that causes vasomotor symptoms such as hot flashes and exhaustion can alter our tolerance and perception of pain. This means that having hot flashes and other vasomotor symptoms can heighten your awareness of other areas of pain in your body.

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To sum it up, when estrogen levels fluctuate and decrease — as they do during menopause — we not only lose the protective effects of this powerful hormone but we also experience an increase in inflammation and damage. 

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Much more research is needed to fully understand how the hormonal changes we undergo monthly— and throughout our lives — impact conditions that cause joint pain.

What does menopause-related joint pain feel like?

Menopause-related joint pain manifests differently for everyone. Commonly affected areas include the back, neck, jaw, shoulders, and elbows, but your wrists and fingers can also be impacted. You may wake up with stiffness and swelling that eases as you become more active throughout the day — or it might get worse. You might feel a deep and continuous ache in your joints, sharp twinges, or a burning sensation after physical activity.

What else causes joint pain in women?

The decline in estrogen women experience during menopause clearly causes many challenges for our joints. However, there are many causes of joint pain — including over 100 forms of arthritis and the normal wear and tear of aging— that could be the source of your pain. Many of these conditions affect more females than males and some increase in severity around the time of menopause. 

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Osteoarthritis

Osteoarthritis (OA) is the most common form of arthritis, affecting one-third of people over the age of 65 — and 62% of those people are women. OA occurs when the protective cartilage that cushions the ends of the bone wears down. Worn down cartilage makes movement painful and finally leads to joint failure. Common areas that are affected are the knees, hips, hands, and spine. Several studies have found that menopause increases your risk of developing osteoarthritis.

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Rheumatoid Arthritis

Rheumatoid Arthritis (RA) is an autoimmune condition where the body's immune system, which usually protects against foreign invaders, goes awry and attacks its own joints. This internal battle results in inflammation and can severely damage the lining of the joints. RA affects three times as many women as men. 

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We know that fluctuations in our hormones affect inflammatory arthritis, as many young women with Rheumatoid and Psoriatic Arthritis report flares in their symptoms when they have their period. But, many studies disagree on the impact menopause has inflammatory arthritis conditions and more research is needed. 

Fibromyalgia

Fibromyalgia is a chronic, long-lasting disorder that causes pain and tenderness throughout the body, fatigue, and trouble sleeping. While it doesn't cause joint damage, the constant pain and fatigue can significantly interfere with daily activities. The exact cause is unknown, but it's believed to involve various genetic, environmental, and psychological factors. Women are nine times more likely to have Fibromyalgia.

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Joint pain and depression during menopause

Living with joint pain can take a toll not just on your body but also on your mental well-being. The daily stress of dealing with persistent pain can disrupt the balance of mood-related chemicals in your brain, like cortisol and serotonin, potentially leading to depression. 

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But it's a two-way street: if you're already depressed, your ability to cope with pain weakens, making your condition seem worse. This creates a vicious cycle where pain fuels depression, and depression intensifies pain.

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Given that women are already twice as likely to be diagnosed with depression as men, the drop in estrogen during menopause can further exacerbate this cycle. Taking care of your physical and emotional pain is crucial during menopause, so consider seeking professional help if you find yourself stuck in this challenging loop.

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How can I relieve my menopausal joint pain?

If you want to relieve joint pain, medication, supplements, and lifestyle modifications can help.  Start by making an appointment with your primary care physician or menopause specialist to check your hormone levels. You can work together to develop a treatment plan that works for you if you’re entering menopause that will also benefit your joint health.

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At your appointment, talk to your doctor about everything you’re experiencing so you can rule out any other serious medical issues that might be causing your joint pain. You’ll also want to make sure any methods you’re exploring to relieve joint pain are safe with your current medications and health needs.

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Non-hormonal medications and supplements

Many over-the-counter medications can be used to treat menopause-related joint pain including Tylenol, Aspirin, or Ibuprofen. Additionally, adding certain supplements into your daily routine can also help prevent and alleviate joint pain. Some of our favorite supplements include:

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• Omegas: Fish oil, rich in omega-3 fatty acids, and primrose oil, high in omega-6, can help reduce inflammation, benefiting the joints and the heart. 

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• SAM-e: SAM-e, a natural body compound, can offer anti-inflammatory and pain-relief properties comparable to NSAIDs (Tylenol or Ibuprofen) or anti-depressants. 

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• Curcurmin: Curcumin, found in turmeric, eases inflammation and sore muscles. 

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• Glucosamine and Chondritin Sulfate: Glucosamine and chondroitin sulfates, natural cartilage components, can relieve pain for many, though results vary. 

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• Hyaluronic acid: Taking a hyaluronic acid supplement can increase the density of the synovial fluid in your joints, delaying further cartilage damage.

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Lastly, CBD, from the cannabis plant, shows potential in pain and inflammation relief. If you’re considering taking CBD, consult a physician and choose products from trusted sources.

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Menopause hormone therapy

Since joint pain is caused or at least exacerbated by a drop in estrogen levels, replacing some of your lost estrogen can help relieve joint pain.

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Bioidentical hormone replacement therapy is an FDA-approved treatment that replenishes your estrogen supply and helps you gradually wean your body off this vital hormone. It’s currently the most powerful and effective method for addressing menopausal symptoms.

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A recent study involving over 10,000 postmenopausal women revealed that women who took daily oral estrogen supplementation experienced a marked reduction in joint pain and swelling.

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While menopause hormone therapy has numerous benefits, it's essential to approach this treatment with a well-informed perspective. So talk to your doctor or menopause specialist if you’d like to explore using this method to treat your joint pain.

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What can I do to prevent joint pain?

Unlike other menopause symptoms that may ease with time, joint pain can persist even after our hormones stabilize. Making some lifestyle changes can help reduce discomfort and prevent future damage.

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Lifestyle modifications to prevent joint pain

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• Exercise regularly
• Get enough sleep
• Eat more anti-inflammatory foods
• Be mindful of your stress levels
• Stay hydrated

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Alternative therapies for menopause-related joint pain

In addition to lifestyle changes, consider some alternative therapies to help relieve pain and prevent further damage to your joints.

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• Try acupuncture: This ancient Chinese practice involves inserting thin needles into specific points on the body, and it's been shown to relieve various types of pain, including joint discomfort.

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• Find an aqua therapy class: Working out in a pool provides resistance for muscle strengthening while being gentle on the joints, making it a double win for those suffering from menopausal joint pain.

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• Sign up for physical therapy: A physical therapist can provide you with a customized exercise regimen that strengthens your joints and muscles, which can help in reducing pain.

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Remember, treating menopausal joint pain often takes a multi-pronged approach that can include medication, lifestyle changes, and alternative therapies. Always consult a healthcare professional for a diagnosis and treatment plan that's appropriate for you.

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Living life with less joint pain 

While many of us have heard of — and are somewhat prepared for hot flashes and mood shifts of menopause — the unexpected intrusion of pain in daily life can catch us off guard and weigh us down over time. 

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Be it hormone therapy, natural supplements, or holistic treatments, the compassionate menopause experts at FemGevity are here to help you understand what’s causing your joint discomfort and help you get the care you need.

Resources

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Journal of Neuroinflammation. (2020). The peri-menopause in a woman’s life: a systemic inflammatory phase that enables later neurodegenerative disease. Retrieved from: https://jneuroinflammation.biomedcentral.com/articles/10.1186/s12974-020-01998-9

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National Library of Medicine. (2012). Predictors of Change in Pain and Physical Functioning among Post-Menopausal Women with Recurrent Pain Conditions in the Women’s Health Initiative Observational Cohort. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249604/

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National Library of Medicine. (2004). S-Adenosyl methionine (SAMe) versus celecoxib for the treatment of osteoarthritis symptoms: A double-blind cross-over trial. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC387830/

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National Library of Medicine (2013). Estrogen alone and joint symptoms in the Women's Health Initiative randomized trial. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/23511705/

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National Library of Medicine. (2020). Musculoskeletal Pain during the Menopausal Transition: A Systematic Review and Meta-Analysis. Retrieved from: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7710408/

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National Library of Medicine. (2012). Early menopause and severity of rheumatoid arthritis in women older than 45 years. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3580586/

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National Library of Medicine. (2010). Oestrogen is important for maintenance of cartilage and subchondral bone in a murine model of knee osteoarthritis. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991014/

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National Library of Medicine. (2017). Menopause and rheumatic disease. Retreived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385852/

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Nature Scientific Reports. (2017). Estrogen deficiency accelerates lumbar facet joints arthritis. Retrieved from: https://doi.org/10.1038/s41598-017-01427-7

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For many women, menopause is more than just a stage of aging; it's a series of physiological and emotional adjustments. Starting typically around age 50, it's a transition many see as an unwelcome guest, bringing along disturbances like the notorious hot flashes. But what if our plant-based diet could offer some relief?

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Hot flashes - that almost cinematic moment where women experience an overwhelming warmth, a reddening of the chest, neck, and face, followed often by perspiration - are, unfortunately, a reality for about 85% of women going through menopause. For some, this isn't just a fleeting experience: two-thirds report these episodes for over two years, and over a third grapple with them for over half a decade.

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Behind the scenes, these flushes of heat might result from a disturbance in the body's temperature controls, stemming from declining estrogen levels during menopause. Interestingly, it's not just the low estrogen but the act of withdrawing from it, linked with these sudden thermal surges.

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Now, onto the world of plants. Enter phytoestrogens. Phytoestrogens are plant-derived compounds with a structure similar to the human hormone estrogen, allowing them to bind to estrogen receptors in the body. These phytoestrogens are found in everyday foods like beans, broccoli, and berries. The compounds bear a resemblance to the estrogen our bodies produce. They can attach themselves to estrogen receptors in our system and influence their activity, albeit at a potency much lower than our body's natural estrogen.

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One phytoestrogen, genistein, has shown particular promise. Genistein is an isoflavone, a phytoestrogen primarily found in soy products.

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Because of this ability to bind to estrogen receptors, genistein can exert both estrogenic and anti-estrogenic effects. This dual nature has made genistein an interest in various health-related studies. In a meticulously designed year-long study, postmenopausal women taking genistein supplements experienced over half the hot flashes they used to, and those episodes were about 40% less intense. Another study confirmed genistein's potential, noting a 51% drop in hot flash occurrence among its participants.

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Another botanical player, the spruce lignans - extracted from Norwegian spruce - also holds promise. Women given these phytoestrogens witnessed a staggering 50% drop in their weekly hot flash count in just two months. Even the more severe episodes saw an approximately 80% decline.

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Here's the big picture: as menopause sets in, estrogen goes on a bit of a rollercoaster before settling down, leading to those pesky hot flashes for many. For women who can't take hormones or don't want to take hormones, plants, with their phytoestrogens, might offer a buffer, helping maintain a semblance of balance.

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The body of evidence is steadily growing, and as we anticipate further research, it's intriguing to contemplate the possibility that our dietary choices could serve as a potential remedy for one of the most troublesome symptoms of menopause.

Hair loss is a common concern for many women going through menopause. As hormonal changes occur, the scalp and hair follicles can be affected, leading to thinning hair and increased shedding. In this blog post, we will explore key strategies and tips to address menopause-related hair loss and promote hair regrowth. From scalp photos to hydration and hair care routines, we will cover essential techniques to manage this issue effectively.

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Understand Your Scalp: Photos for Insight.

To better understand the extent of hair loss and track progress, taking photos of your scalp can be helpful. By capturing images from different angles, you can monitor changes over time and evaluate the effectiveness of your hair care routine.
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Protect Your Scalp: Sunscreen Considerations.

When choosing a sunscreen for your scalp, it's important to avoid products that contain titanium nanoparticles. These nanoparticles can potentially clog hair follicles and lead to further hair loss. Look for sunscreens specifically formulated for scalp application, preferably with physical blockers like zinc oxide or titanium dioxide.

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Hydration: Drink Up for Healthy

HairProper hydration plays a crucial role in maintaining overall hair health. Aim to drink 12 to 8 ounces of water daily to keep your body and scalp hydrated. Staying hydrated from within can promote hair growth and prevent dryness.

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Trim Regularly: Prevent Breakage

Trimming your hair regularly, about 1-2 inches every few months, helps prevent split ends and breakage. By removing damaged ends, you can maintain healthier hair and prevent further loss.

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Embrace Hair Masks: Weekly Hydration Boost

Hydrating hair masks are excellent for nourishing and revitalizing your hair. Consider incorporating a weekly hair mask into your routine to provide deep hydration and prevent breakage. Look for masks like Olaplex or those recommended by dermatologists, such as K18 masks, known for their effectiveness in hydrating and preventing breakage.

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Hair Oils: Nourish and Protect

Using hair oils, especially those without heat, can provide much-needed nourishment and protection for your hair. Look for products like Olaplex or other hair growth oils that promote hair health and strength. Apply a small amount to the ends and lengths of your hair, avoiding the scalp.

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Brush with Care: Bore Bristle Brush

Using a bore bristle brush can help distribute natural oils from your scalp to the lengths of your hair. This gentle brushing technique can stimulate the scalp and promote healthy hair growth. Remember to be gentle and avoid brushing wet hair, as it is more prone to breakage.

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Limit Shampooing: Preserve Natural Oils

Frequent shampooing can strip the hair of its natural oils, leading to dryness and breakage. Consider limiting shampooing to every other day or even less frequently, depending on your hair type and needs. Use a mild, sulfate-free shampoo when washing your hair to avoid further damage.

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Silk Pillowcase: Gentle on Hair

Switching to a silk pillowcase can reduce friction and minimize hair breakage. Silk's smooth surface creates less resistance as you move during sleep, reducing the chances of hair damage and tangles.

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Hair Accessories: Opt for Silk Scrunchies

Regular hair ties can cause tension and breakage, especially if your hair is fragile due to menopause-related hair loss. Silk scrunchies offer a gentler alternative, reducing hair damage and preventing unnecessary strain on your locks.

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Menopause hair loss can be a challenging experience for women, but with the right strategies and tips, you can effectively manage this issue and promote hair regrowth. From understanding your scalp through photos to embracing a comprehensive hair care routine, incorporating hydration, trims, masks, oils, and gentle brushing techniques, you can nurture your hair and minimize further damage. Additionally, considering supplements, updated cancer screenings, and exploring HRT options with caution can provide further support. Remember, addressing menopause-related hair loss requires patience and consistency, but with time, dedication, and the right approach, you can regain confidence in your hair's health and beauty.