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.

If your mood is dark and your temper short – just like the days at this time of year – increasing your intake of the following foods may help boost your mood.

Grapefruit: Great for boosting liver function and easing depressing. The more toxins your liver is exposed to the more easily its detoxification systems are overloaded. If the liver is sluggish, excessive amounts of toxins find their way into the blood stream and can affect the function of the brain causing unpleasant and erratic mood changes, a general feeling of depression, `foggy brain’ and an impaired ability to concentrate or remember things.

 

Artichoke:  This vegetable is liver protective and also has a bile-producing, and bile moving effect on the liver. When bile lingers in the liver, it irritates the tissue, creating inflammation and decreasing the ability of the liver to carry out its function so you are more likely to feel tired and depressed.

 

Watermelon: Studies indicate that red-pigmented, lycopene-rich foods—such as tomatoes, papaya, and watermelon—improve liver health and a healthy liver is essential for detoxification and physical, emotional and mental health and wellbeing.

 

Sunflower seeds: Minerals are essential for the growth and functioning of the brain. Selenium (high in seafood and seaweed) has been shown to improve mood significantly. Other sources of selenium include Brazil nuts, tuna, and whole-grain cereals.

 

Oily fish/flax seeds: Fatty acids regulate memory and mood. The brain is made of 60% fatty acids. The omega 3 types (DHA and EPA) are essential to the optimum performance of your brain. Omegas are found in oily fish, for example: mackerel, tuna, herring, salmon and sardines, as well as other foods such as avocado, olives, raw nuts and seeds, and their cold pressed oils. All these foods contain good mood stimulants and it has been discovered that levels of depression can been improved by introducing these healthy fats to your diet. Omega 3 types are also excellent intelligence and memory boosters. If you don’t eat fish try some hemp or flax seeds instead.  (See the Resources Page for a high strength Omega 3 fish oil.)

 

Lentils: Excellent source of B vitamins and folate. Folate deficiency has been linked to an increased risk of depression and deficiency in B vitamins increases the risk of anxiety, insomnia and mood swings.

 

Water: The body deteriorates rapidly without water and dehydration is a common cause of tiredness, poor concentration and reduced alertness. So ensure you get your recommended eight glasses a day!

Study after study has shown that people who eat at least five servings of fruits and vegetables a day live healthier and longer lives so make a commitment this year to eat more fruit and have at least two servings for vegetables for lunch or dinner.