Aching joints and muscle problems are common before, during and after the menopause. The joint pain isn’t caused by injury or exhaustion but may be related to fluctuating hormone levels. Collagen is a protein that binds every tissue in the body and when it begins to weaken at the menopause, muscles lose their bulk, strength and coordination and joints become stiff. Muscles become more prone to stiffness after exercise and joints may swell so movement is restricted. If you experience bloating and fluid retention you may also get pins and needles or numbness in your hands.

It isn’t wise to ignore aches and pains as early treatment can often bring about a cure and prevent further development of arthritis. Getting plenty of rest, eating nutritious foods, preferably organic food, fruits and vegetables-and avoiding known toxins and stimulants, are healthy strategies for fighting joint pains. The following recommendations should also help:

 

• Try a heating pad or soaking in a warm bath for 30 minutes to increase the blood flow to the muscles. A warm footbath with a few drops of the essential oil of peppermint or rosemary right before bed may help. Or perhaps a bath to which valerian has been added. Ginger baths, soaks, and compresses may bring soothing, warm relief to sore and aching joints.  
• Try to exercise every day. If you are in a lot of pain avoid high impact exercises and do yoga, stretching and walking instead. 
• Avoid over the counter pain killers unless absolutely necessary. Capsaicin creams may prove useful if they are applied several times a day. Capsaicin, a component of chilli peppers, helps to block the pain. Other herbal remedies that may be helpful include: alfalfa, feverfew, and white willow. Unlike aspirin and cortisone, the herbs don’t produce side effects when used carefully. Also unlike drugs, herbs provide bone-building minerals, immune-strengthening micronutrients, and endocrine-nourishing glycosides. Aspirin is actually based on an extract from willow, originally used for pain relief by the American Indians.  Salicylates (which are the active ingredients in aspirin) are found in the bark, buds and leaves of willows, birches, true wintergreen, poplars, and black haw and have been used for centuries to help ease inflammatory pain. Sterols found in the roots of many plants such as wild yam, sarsaparilla, ginseng, black cohosh and devil’s club have also been found to help ease sore joints.
• Essential fatty acids have anti-inflammatory properties. Regular use of Omega 3 fish oil can help relieve pain and regular use helps prevent aching joints (see the Resources Page for a high strength Omega 3 fish oil).
• In addition to herbal remedies, visualisation, swimming in warm water and acupuncture may help greatly for aching joints. 
• Finally, pay attention to your posture – including how you sit, stand or carry items and try to reduce the strain on your back and neck. When standing keep your head held high, your pelvis forward and your abdomen and buttocks tucked in. When sitting keep your spine against the back of the chair and your knees a little higher than your hips and when carrying items remember that heavy bags put pressure on your back so try to alter the load.

Dong quai, also called Chinese Angelica, is a common remedy in both China and the United States. Chinese herbalists often call Dong quai women’s ginseng. It has been used for thousands of years for many medicinal purposes, especially as a tonic for a variety of female problems, and is second only to ginseng in popularity.

The nutritional and healing constituents of Dong quai include; Vitamins A, B3, B12, B-complex, C, E, calcium, iron, zinc, sodium, magnesium, phosphorus, potassium, selenium, silicon, tannins, resin, and volatile oil and the phytoestrogens of Dong quai can help to supply the needed balance to minimise the oestrogen loss in women that occurs around menopause.

 

Dong quai is also a traditional remedy for disorders of the menstrual cycle, like cessation of menstruation, pain that accompanies menstruation and heavy bleeding. This versatile herb has several other health benefits besides relieving period problems and menopause symptoms and can be used for effectively treating PMS, arthritis, and lowering blood pressure. Chinese herbalists recommend it for both males and females to treat cardiovascular disorders like high blood pressure or circulatory problems and studies show that it can help regulate the production of unhealthy prostaglandins which are responsible for increased blood flow. In addition, Dong quai is very rich in iron and so it is used to treat or prevent anaemia and because Dong quai carries nutrients including magnesium, B12 and vitamin E, which all regulate the nervous system and ease pressure placed upon it, it can also help ease stress and headaches.

 

Dong quai is a root that is usually crushed into a powder and then taken as a pill.  (Dong quai is contained in the combination herbal supplement Black Cohosh Plus, see the Resources Page).

Mood swings and bouts of irritability may occur during the menopause and some experts believe it may be caused by centres in your brain being affected by declining levels of oestrogen. In my opinion and in my experience by far the most common cause of mood swings and feelings of irritability during the menopause is caused by blood sugar imbalances.

One of the classic symptoms of blood sugar imbalances are mood swings and blood sugar imbalances are caused by a poor diet so the best advice if you are prone to this symptom during the menopause is to eat healthy and nutritious meals and snacks throughout the day. Don’t go for long periods without food because if you do your blood sugar levels will fall too low and you will feel irritable and tired. And avoid caffeine and foods packed with sugar as all these will give you an instant sugar high, followed by a long low when you feel shaky, moody and hungry so you are more likely to reach for another high sugar food and the vicious cycle continues. Other helpful recommendations include:

           

Consider taking a B vitamin supplement, magnesium supplement and Omega 3 fish oil supplement in addition to your daily multivitamin and mineral (like MenoPlus). B vitamins can help your body produce serotonin which is the feel good hormone. Magnesium is well known as ‘nature’s tranquiliser’ and essential fatty acids are important for hormonal balance. Boosting your calcium intake may also ease irritability.  (see Resources page for supplements I use in the clinic, especially a high strength Omega 3 fish oil containing 700mg EPA and 500mg DHA in just two capsules.)

           

Try some Siberian ginseng to help boost your adrenal glands and help you deal with stress. Chamomile tea is a also great for anxiety related disorders.

           

Try aromatherapy oils in a massage or a bath, such as relaxing lavender, mood enhancing chamomile and rose oil or calming sandalwood and clary sage.

           

If you are prone to angry outbursts remind yourself that you do have some control over yourself despite the way you are feeling. Question your motives. When you feel angry stop and ask yourself why you feel this way and if your anger is appropriate to the situation. If you can do something positive about the situation making you angry do it, but if you can’t do anything find ways to release your stress by, for example, doing some deep breathing or by going for a walk or by phoning a friend.

 

If feelings of sadness are intense and prolonged during the menopause you could be suffering from depression. The following mood lifting advice may prove helpful but be sure to consult your doctor immediately if you experience four of these symptoms for at least two weeks.

 

–           Unusual sleeping patterns

–           Feeling exceptionally apathetic or anxious

–           Inability to enjoy things you used to enjoy, including loss of libido

–           Extreme fatigue

–           Feelings of worthlessness

–           Difficulty making simple decisions

–           Thoughts of death or suicide (seek help immediately)

 

 

List the positive: List all the good things in your life. They could be such things as a job you enjoy, a loyal friend, a fascinating hobby, your dog, the flowers in your garden and so on. Now make a list of all the good things in yourself. Have a good think now as there is bound to be a lot more than you realised. You might be a good listener or a great poet or have a great sense of humour.

 

Find new challenges: Taking on a new challenge can be incredibly rewarding and can make you feel more positive about yourself. If you’ve always wanted to learn how to play the piano or keyboard, book some lessons. Consider taking up painting, singing, jewellery making, writing – the list is endless. Or perhaps you might like to get some new qualifications or take up a course such as homeopathy, reflexology, massage and so on.

           

Physical activity can contribute to a sense of well-being. In fact regular exercise is considered by some experts to be one of the effective treatments to depression. Plan to have at least 30 minutes of gentle exercise a day.

 

Everyday boosters: Sing along to your favourite music, have a good cry to release excess stress and have a good laugh. Laughter sends chemicals called endorphins whizzing around your body to make you feel naturally high. So do something to get you chuckling, from watching a funny film to calling an old friend.

 

St John’s Wort has been shown in numerous studies to demonstrate significant improvement in depression, anxiety, and insomnia. Capsules containing 300 mg of the extract are typically taken 3 times a day.  (Do not take St John’s Wort without advice if you are taking any medication.)

 

Sage, an aromatic member of the mint family, is an ancient ally for depression and emotional distress especially around mid-life.  It is also useful for menopausal symptoms.

 

Ginger has been a powerhouse in TCM (Traditional Chinese Medicine) for thousands of years. It is a herb that decreases fatigue and weakness and is potentially valuable for depression. It is also helpful for digestion, and acts as an anti-inflammatory.

 

Bach flower remedies: Wild Rose, Larch, Mustard, Gorse and Gentian may help alleviate feelings of apathy, resignation, despondency, inferiority, despair, hopelessness, discouragement, self-doubt and intense descending gloom.

 

Sunlight is vital for both physical and emotional health. Try to get 15 minutes of sunlight on your uncovered eyelids daily (take out contact lenses) in the early morning or late afternoon and in the absence of sun try sitting next to 6 -8 regular fluorescent tubes (2,500 lux) for 30 minutes each day upon waking.

 

Massage is sometimes more effective than talk therapy for reaching and healing hidden traumas and relieving depression. Even a single session can have a dramatic effect.