Body Pains and Injuries in Your 40's and 50's? It's Now Called the Musculoskeletal Syndrome of Menopause
by Dr. Shawna Darou, ND in Perimenopause
Navigating the journey through your 40s and 50s brings many changes, some of which might come as a surprise. If you're experiencing new or intensified body pains - joints, muscles, tendons and injuries such as frozen shoulder, you're not alone. There's a term for this: the musculoskeletal syndrome of menopause (MSM).
Dr. Vonda Wright, Orthopedic Surgeon has shed light on this crucial aspect of women's health in her recent article published in the journal Climacteric.
What is Musculoskeletal Syndrome of Menopause?
Musculoskeletal syndrome of menopause (MSM) refers to the range of body pains and injuries that women often encounter during perimenopause and menopause. These can include joint pain, muscle aches, and an increased susceptibility to injuries.
The decline in estrogen levels during this period is a significant contributor to these symptoms, as estrogen plays a vital role in maintaining bone density and muscle mass.
Why Musculoskeletal Pain Increases in Perimenopause and Menopause
Estrogen is essential for maintaining the strength and health of your musculoskeletal system. As estrogen levels drop, bones can become more fragile, and muscles may lose some of their mass and flexibility. This hormonal shift can lead to increased joint pain, stiffness, and a higher risk of injuries.
Additionally, reduced estrogen levels can lead to a decrease in collagen production, which affects the connective tissues and can exacerbate joint and muscle discomfort.
Prevalence and Impact
Studies show that up to 80% of women experience some form of musculoskeletal pain during menopause. Of these, an incredible 20-25% find their symptoms significantly debilitating, affecting their daily activities and quality of life.
Simple, Actionable Tips to Manage MSM
Stay Active with Impact Exercise
Engage in weight-bearing activities like walking, running, and dancing. Adding impact exercises like jumping or skipping can further stimulate bone growth and maintain bone density. Aim for at least 30 minutes of moderate exercise most days of the week.
Incorporate Strength Training
Strength training exercises, such as lifting weights or using resistance bands, can help preserve muscle mass and enhance joint stability. Include strength training sessions at least twice a week to maintain and build muscle strength.
Prioritize Adequate Protein Intake
Protein is crucial for muscle repair and growth. Include high-quality protein sources like lean meats, fish, eggs, dairy products, legumes, and nuts in your diet to support muscle health.
Consider Menopause Hormone Therapy (MHT)
Discuss MHT with your healthcare provider. Hormone therapy can help alleviate symptoms of menopause, including musculoskeletal discomfort, by supplementing the declining estrogen levels. This can improve bone density and reduce the risk of fractures.
Ensure Adequate Nutrition
Prioritize a diet rich in calcium, vitamin D, magnesium, and potassium to support bone and muscle health. Dairy products, leafy greens, fortified foods, nuts, seeds, and fish are excellent sources of these nutrients. Aim for a calcium intake of 1,000-1,200 mg per day mainly through foods.
Get a DEXA Scan
A DEXA scan measures bone density, and also lean muscle mass and overall body composition, and can help identify the risk of osteoporosis.
Stay Hydrated
Proper hydration helps keep your joints lubricated, reducing the risk of injury and pain. Aim for at least eight glasses of water daily, more if you’re active or live in a hot climate.
Listen to Your Body
Pay attention to any new or worsening symptoms. If you experience persistent pain, seek medical advice to address any underlying issues. Early intervention can prevent more severe problems down the road.
Consider Supplements
Supplements like omega-3 fatty acids, which can help reduce inflammation and support joint health. Calcium, vitamin D, magnesium, and potassium supplements can also be beneficial if you're not getting enough from your diet.
Practice Mindfulness and Stress Management
Techniques like yoga, meditation, and deep breathing can help manage stress, which can exacerbate pain and discomfort. These practices can also enhance your overall sense of well-being.
Overwhelm and stress can amplify perimenopause symptoms—learn more here
Take Control of Your Health
Understanding MSM and taking proactive steps can significantly improve your quality of life during perimenopause and menopause. Remember, you're not alone on this journey. Many women are experiencing similar changes, and there's a wealth of knowledge and support available.
Empower yourself with knowledge, stay active, and nourish your body. By embracing these changes and taking charge of your health, you can navigate this transformative period with confidence and vitality.
What's Next?
If you have been experiencing the musculoskeletal syndrome of menopause and need support, please reach out for an appointment. We can approach this with nutrition, exercise and supplements, and take a proactive approach. Remember that these symptoms often begin years before menopause so you may not be aware that the increase in body aches and pains is connected to your hormones. The more proactive we are, the less issues you will have later on.
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Frequently Asked Questions (FAQs)
What is Musculoskeletal Syndrome of Menopause (MSM)?
MSM refers to body pains, joint stiffness, and muscle injuries common during perimenopause and menopause, often linked to declining estrogen.
Why do I get more body aches after menopause?
Reduced estrogen decreases bone density, muscle mass, and collagen, increasing joint pain, stiffness, and injury risk.
Can exercise really help with MSM?
Yes! Weight-bearing activities and strength training improve bone density, muscle strength, and joint stability, reducing pain risk.
Should I consider hormone therapy for MSM?
Menopause hormone therapy (MHT) can help improve bone health, reduce musculoskeletal pain, and lower fracture risk. Discuss with your healthcare provider.
What supplements support musculoskeletal health?
Calcium, vitamin D, magnesium, potassium, and omega-3 fatty acids support bone and joint health. Focus on diet first, supplement if needed.
References
Journal Climacteric - (https://www.tandfonline.com/doi/full/10.1080/13697137.2024.2380363#abstract)
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