by Leah Cheshire, NBC-HWC
What if your pain isn’t just something to push through but actually your body’s way of sending you important signals? Let’s talk about how to listen to those signals and how to find real relief. Type me in the comments if that sounds like you.
If you’re a woman in your 40s, 50s, or beyond, you may have noticed that pain shows up differently in midlife—whether it’s joint stiffness, back pain, muscle tension, or even headaches. This is part 3 of our Pain in Midlife series. Today I want to share some holistic strategies that can make a real difference in easing pain naturally—without always reaching for medication first.
Here are Holistic Strategies to Help You Ease Pain
Nutrition and Lifestyle
One of the biggest game changers for pain is what we put on our plates. How we eat each day is a game changer in long-term health because nutrition is so key to decreasing inflammation by providing nutrients to support our bodies. What are some?
- Anti-inflammatory foods are powerful. Think berries, leafy greens, salmon, and spices like turmeric. These help calm inflammation, which is at the root of most chronic pain.
- Vitamins, minerals, and supplements – check with your own health practitioner to see what is best for your particular body and health condition.
- The most common deficiencies associated with neuropathy and some other types of pain include:
- Vitamin B12
- Copper
- Vitamin B1 (thiamine)
- Vitamin E
- Vitamin B6
- In addition, supplements like Omega 3 Fatty Acids, boswellia, and turmeric have been shown to help provide natural pain relief
- Special diets: some women also find relief by following structured eating plans like the Paleo Diet or the Autoimmune Protocol (AIP) diet. Both focus on reducing processed foods, sugar, gluten, and dairy which are common triggers that worsen pain and inflammation. These plans can help you identify what foods may be contributing to your symptoms. The Paleo diet is a better beginning diet because it doesn’t limit as many types of food as the AIP diet does. There are many ideas online so simply google those terms. But ask your own practitioner first before beginning.
- Hydration matters, too, because even mild dehydration can make muscles and joints feel stiffer and more painful. Make a plan to sip water throughout the day.
Lifestyle Habits
- Movement is important to help keep joints lubricated and muscles flexible. Don’t worry. I’m not talking about intense workouts. Gentle activities like stretching, walking, or swimming can actually reduce pain over time.
- Cole and Heat therapy – alternating these may help. Heat soothes stiff muscles, and cold reduces inflammation and swelling.
- Physical therapy and massage therapy
- Acupuncture
- Aromatherapy – using essential oils like lavender or peppermint can be applied topically (diluted) or inhaled for calming your nervous system and relieving pain.
- Music therapy – simply listening to calm or upbeat music helps with pain perception and mood
Mind-Body Strategies
Our minds and bodies are deeply connected. Stress, tension, and lack of rest can magnify pain signals. So practicing the following may be helpful in decreasing your pain perception.
- Breathing exercises or short relaxation breaks during the day calm your nervous system, which helps ease muscle tension. Have you tried the 5-5-5 breathing technique? You inhale slowly to a count of 5, hold to 5, and exhale slowly to 5. Then you do that 5 times. I love doing it during the day when I’m feeling anxious, when wake up, and when I lie down at night. I’m also doing it before eating a meal and when I’m experiencing pain. It helps me refocus and calm down.
- Sleep is another overlooked tool. A consistent bedtime routine can actually raise your pain threshold, meaning you can handle discomfort better. Many women also benefit from magnesium glycinate before bed which helps calm the nervous system, relax muscles, and improve sleep quality.
- Guided imagery – visualizing beauitiful scenes such as sunsets, sunrises, waterfalls, beaches, mountains, or any type of nature can promote a pleasurable feeling and mood.
Self-Care, Spiritual Health & Support
I always encourage women to build a toolkit of self-care practices. Simple things work such as:
- Warm baths with Epsom salts which relax muscles.
- Gentle stretching throughout the day keeps stiffness at bay.
- Journaling helps release emotional stress, which can be just as painful as physical pain.
- And don’t underestimate the power of strengthening your spiritual health. Prayer, Scripture reading, or simply taking quiet time to connect with God can bring deep peace, reduce stress, and provide perspective when pain feels overwhelming. Faith can anchor you by giving you hope and remind you that you are not walking through this alone.
- Distractions such as reading a book, calling a friend, learning a new language, or finding a hobby like birdwatching can all be done without much strenuous activity which helps if you’re in the middle of a pain flare.
- And remember, ask your pratitioner for lab testing to uncover physiological root causes. Checking markers like C-Reactive Protein or CRP (inflammaiton marker), vitamin D, thyroid function, or hormone levels can reveal hidden imbalances contributing to your pain. It’s always okay to seek professional guidance when pain is interfering with daily life. You don’t have to tough it out alone.
I want you to know—you’re not weak, and you’re not imagining it. Pain in midlife is real, and it’s your body’s way of sending you signals. Instead of pushing through or ignoring it, you can learn to tune in. Start by tracking your pain trigger. Notice what you ate, how you slept, your stress levels, and your movement. Over time, patterns emerge, and that awareness is the first step to healing.
And then try one of these suggestions or come up with one of your own. You know, I always talk about picking just one small step to do at a time. I don’t want you to be overwhelmed and give up. Instead, I want you to persevere and succeed! Be a turtle, not a rabbit as in Aesop’s fable of The Tortoise and the Hare.
If this makes sense, I’d love to hear. What area do you feel you need the most support right now? Is it in nutrition, movement, sleep, stress, or spiritual health? Or maybe something else? Message me and address it in a future blogpost or video.
And if you’re ready for more support, let’s connect. I’d love to walk with you on your wellness journey. Click here to schedule a free 20-minute consult.
Disclaimer: This information is for educational purposes only and is not meant to be used as medical advice. Please check with your own health practitioner before beginning any nutritional or lifestyle modifications.
I am a National Board Certified Health and Wellness Coach and help women over 40 who have fatigue, digestive issues (like bloating and constipation), brain fog, weight management problems, and thyroid and autoimmune conditions. I work with you and as a team, we focus on nutrition and lifestyle factors to help you have more energy, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC
