Do you feel like aches and pains are showing up more often now than they did a few years ago? Maybe your joints feel stiff in the morning, or you notice headaches creeping in more regularly. Or you find your stomach hurts more often. Or after exercising, your muscles and joints take longer to recover. If you’re in perimenopause or menopause, you’re not imagining it. There are real, biological reasons why women in midlife often experience more pain—and it’s not just about “getting older.”
Since September is Pain Awareness Month, I’m kicking off a series called Pain in Midlife to explore why midlife women experience more pain, and what you can do to ease it naturally.
Read below or click here to watch a video.
Why Hormones Play a Role in Pain
We all know as women, our bodies depend on hormones to function optimally. And as we get older, our hormones tend to shift, some decrease, others may increase, and still others may become almost non-existent. One example is as estrogen levels decline during perimenopause and menopause, the body loses some of its natural anti-inflammatory protection. This can lead to more joint aches, stiffness, and inflammation.
Progesterone also drops, and since it plays a role in sleep, then poor sleep can further lower your body’s tolerance for pain. You know how after missing a lot of sleep one night if traveling or sick or caring for a loved one, the next day you don’t feel good and you notice more aches and pains. And if you add in the stress of midlife responsibilities, stress raises cortisol and causes muscle tension and suddenly small aches feel much bigger.
Two Simple Strategies to Begin Easing Your Pain
Hydrate and Eat Anti-Inflammatory Foods
Start your day with a glass of water before drinking coffee or tea. For extra flavor, squeeze a little lemon juirce. Hydration helps keep us juicy to reduce stiffness. Note: if you have reflux or GERD, don’t use lemon in your water because that may make the reflux worse. But you could add some stevia or monk-fruit flavored electrolytes if you don’t like the flavor of plain water.
Also include at least one anti-inflammatory food in your meals such as blueberries, leafy greens, salmon, or turmeric. These foods help calm inflammation and support joint health. You can grab fresh turmeric in your produce section or sprinkle turmeric powder in soups, stews, rice or quinoa dishes, sauces, marinades, on roasted vegetables, in golden milk, pancakes, or in a ginger-turmeric mocktail.
Gentle Daily Movement
Stretching for even two to three minutes in the morning can loosen stiff joints. Walking or light strength training can also reduce inflammation and improve circulation. Even 10 minutes a day makes a difference. The key is to move, even just a little bit each day.
Good News
You don’t have to “just live with it.” Pain in midlife is not a sign of weakness or simply aging. It’s your body responding to hormonal changes. With the right daily strategies, you can reduce inflammation, improve mobility, and feel more like yourself again.
This is just the beginning. In my next post, I’ll share the most common types of pain women experience during perimenopause and menopause so you can recognize what’s normal and what deserves more attention.
If you’re tired of feeling achy and want personalized support, I’d love to help. Let’s connect. I’ll help you uncover what’s driving your symptoms and find strategies that work for your unique body. Click here to schedule a free 20-minute consult. You don’t have to simply accept pain as part of getting older. Your body is sending you signals to do something different to help. There are ways to feel better. And I can help so reach out.
Leah Cheshire is a National Board Certified Health and Wellness Coach and retired speech-language pathologist and homeschooler. After having numerous health issues herself, she embarked on a wellness journey using various nutrition and lifestyle modifications. She then decided to return to school to help others. Leah now works primarily with midlife women who have hormonal problems, weight and digestive issues, pain, brain fog, and fatigue by providing guidance and accountability to help them decrease symptoms and improve their overall health. If you need help from someone who, not only has helped clients but who also has been in your shoes, reach out today to set up a free 20-minute session. Click here to schedule.
