Hands & feet
Joint pain is a common symptom of menopause, affecting up to half of all women during this transition. For one in five, it is a significant and debilitating issue, often manifesting in the small joints of the hands and feet as a result of declining oestrogen levels. To find relief from menopausal joint pain and swelling, consider a multi-pronged approach: take supplements, exercise regularly, maintain a healthy diet, wear supportive footwear, and manage stress levels.
Maintaining bone health and reducing the risk of osteoporosis can be achieved by taking vitamin D and calcium supplements. Additionally, omega-3 supplements, including fish oil or algae-based varieties, have been shown to help reduce inflammation. For those experiencing joint pain, supplements containing collagen, glucosamine, eggshell membrane, and Boswellia may provide relief.
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Engaging in just 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week can improve joint mobility, strength, and flexibility. Furthermore, weight-bearing activities such as walking, running, and dancing can help strengthen bones and prevent osteoporosis.
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Breaking up the day with a 10-minute light weight session, a lunchtime walk, and a 15-minute cardio routine in the evening is an enjoyable and manageable way to exercise. This routine helps release feel-good hormones.
Consuming a nutrient-rich diet abundant in fruits, vegetables, and calcium-rich foods can help strengthen bones and prevent osteoporosis. We love the book 'Smart Nutrition to Help You Flourish'.
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Wear shoes that fully support your feet, with the widest part of the shoe aligning with the widest part of your foot. Vary your footwear to distribute the stress and strain on your feet in different ways. These shoes are seriously comfortable and easily worn with jeans, trousers and skirts.
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To manage stress, consider engaging in activities like journaling, meditation, yoga, or therapy. These practices can help you effectively unwind and decompress. We loved the ‘Finding Your Own Magic’ journal and enjoyed reading this book about mediation techniques.
