Imagine waking up one day to find your body feeling inexplicably achy, your joints stiff, and your usual workout leaving you more sore than ever before. For many women in their 40s and 50s, this isn't just a bad day – it's a new reality that comes with the territory of perimenopause.
As a board-certified health coach specializing in perimenopause, I've encountered countless women grappling with a wide array of symptoms during this transitional phase of life. While hot flashes, mood swings, and sleep disturbances often take center stage, there's a lesser-known but equally impactful group of symptoms that deserves our attention: the musculoskeletal syndrome of menopause.
Recent research, including a groundbreaking research paper by Dr. Vonda Wright published this year, sheds light on this often-overlooked aspect of menopause.
What is the Musculoskeletal Syndrome of Menopause?
The musculoskeletal syndrome of menopause is a term used to describe a collection of symptoms affecting the muscles, bones, and joints during the menopausal transition. This syndrome is directly related to the decline in estrogen levels that occurs during perimenopause and menopause.
The musculoskeletal syndrome of menopause encompasses a range of symptoms and physiological changes, including:
Musculoskeletal pain
General aches and pains throughout the body often described as a deep, achy feeling.
Painful hips and stiff lower back.
Tense neck.
Fibromyalgia-like symptoms.
Joint pain (arthralgia)
Pain, stiffness, and sometimes swelling in joints, knees, hips, and hands that is often worse in the morning or after periods of inactivity.
Arthritis or arthritis-like symptoms.
Loss of lean muscle mass
Gradual decrease in muscle strength and mass, and decreased strength in everyday activities, increased fatigue and reduced physical performance.
Decreased bone density
Increased risk of osteopenia and osteoporosis that may lead to height loss over time.
Increased risk of fractures, especially in hips, spine, and wrists.
Increased risk of tendon and ligament injuries
Increased susceptibility to sprains and strains, and more frequent tendonitis.
Longer recovery time from injuries.
Frozen Shoulder (adhesive capsulitis)
Gradual onset of shoulder pain and stiffness.
Reduced range of motion in the shoulder joint that significantly impacts daily activities and sleep.
What's particularly striking about this syndrome is its prevalence.
- Approximately 70% of midlife women will experience some form of musculoskeletal symptoms related to menopause.
- 25% of women will experience severe symptoms.
- 40% of women with these symptoms will have no structural findings on imaging studies.
Yet, many women are unaware of the connection between these bodily changes and the hormonal shifts of menopause.
This means that millions of women worldwide are affected by this syndrome, often without realizing that their symptoms are connected to hormonal changes.
What's particularly concerning is that many doctors fail to relate these symptoms to perimenopause. This disconnect often leads to women feeling dismissed or believing that their symptoms are simply an inevitable part of aging.
The reality is that these symptoms are not just "normal aging" but are often directly related to the hormonal changes of perimenopause. Recognizing this connection is crucial for proper diagnosis and treatment.
The Impact of Estrogen Decline
The root cause of the musculoskeletal syndrome of menopause is the significant drop in estrogen levels that occurs during the menopausal transition. Estrogen plays a crucial role in maintaining the health of our muscles, bones, and joints.
As estrogen levels decrease, it leads to:
Increased inflammation in the body
Accelerated loss of bone density
Reduced muscle mass and strength (sarcopenia)
Decreased proliferation of satellite cells, which are essential for muscle repair and growth
Changes in cartilage composition, potentially leading to osteoarthritis
Understanding this syndrome is crucial because it allows both healthcare providers and women themselves to recognize these symptoms as part of the menopausal transition rather than dismissing them as inevitable signs of aging. This recognition opens the door to proactive management and treatment strategies,
Treatment Options for Musculoskeletal Syndrome of Menopause
Managing the musculoskeletal syndrome of menopause often requires a multi-faceted approach. Here are several treatment options that can help alleviate symptoms and improve overall musculoskeletal health:
Menopausal Hormone Therapy (MHT)
Replaces declining estrogen levels
Can help alleviate various menopausal symptoms, including musculoskeletal issues
Prevents and slows bone loss and reduces fracture risk
Physical Therapy:
Can help improve mobility, strength, and function
May include specific exercises and manual therapies
Lifestyle Modifications
Nutrition and Supplements:
Prioritizing protein intake (1.6-1.8g/kg of body weight) for maintaing muscle mass
Increasing fiber intake up to 30g per day to fight inflammation
Supplementing with Vitamin D, Vitamin K2, Magnesium and Omega 3
Exercise:
Resistance training: Helps maintain muscle mass and bone density
Weight-bearing exercises: Beneficial for bone health
Flexibility exercises: Can improve joint mobility and reduce stiffness
Low-impact activities like swimming or cycling: Good for overall fitness with less stress on joints
Red Light Therapy
Red light therapy is an emerging treatment option that shows promise for managing musculoskeletal symptoms in menopause.
How it works:
Uses red and near-infrared light to penetrate skin and tissue.
Stimulates cellular energy production and repair processes.
May reduce inflammation and promote healing.
Potential benefits:
Pain reduction in joints and muscles
Improved muscle recovery and performance
Enhanced collagen production, potentially benefiting skin and joint health
Possible positive effects on bone density
Research support:
Studies have shown effectiveness for various musculoskeletal conditions
May be particularly beneficial for conditions like osteoarthritis and chronic pain
Usage and accessibility:
May be used in combination with other treatments
Can be administered with at-home devices such as Cura ProWave Deep Healing Pad™
Conclusion: Embracing Strength and Wellness Through Menopause
The musculoskeletal syndrome of menopause, while challenging, doesn't have to define your midlife experience. By understanding the role of estrogen in our muscular and skeletal health, recognizing the signs and symptoms early, and exploring various treatment options, you can navigate this transition with greater ease and comfort.
Remember, you're not alone in this journey. Many women experience these symptoms, and there are numerous ways to manage them effectively. From lifestyle changes like nutrition and exercise to emerging therapies like red light treatment, you have options. The key is to stay informed, listen to your body, and work closely with your healthcare providers.
As a health coach, I encourage you to view this phase of life not as a decline, but as an opportunity for renewed focus on your health and well-being. With the right approach, you can maintain your strength, flexibility, and vitality well into your postmenopausal years.
Don't hesitate to seek help if you're experiencing musculoskeletal symptoms. Early intervention can make a significant difference in your quality of life. Embrace this knowledge, advocate for your health, and step confidently into this new chapter of your life.
For those interested in exploring red light therapy at home, I'd like to share a resource that has been beneficial for me and my family: Cura ProWave Deep Healing Pad™ For Pain Relief device,
I personally use this device at home, which is why I reached out to CuraYou, the company that manufactures it, to support our community.
CuraYou understands the importance of supporting women through menopause transition and they were kind enough to offer a 15% discount for our community using the code Vered15 at check out.
While red light therapy can be a valuable tool in managing musculoskeletal symptoms, remember that it's just one part of a holistic approach to menopausal health.
Embrace this knowledge, advocate for your health, and step confidently into this new chapter. With the right support and approach, you can maintain your strength and vitality through menopause and beyond.
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