As a woman reaches perimenopause, oestrogen levels decline, and among many other weird and wonderful symptoms, the joints start to creak and little niggles start to present. 

The decline in oestrogen is often a key reason why women aged 45+ start to complain of frozen shoulders, pain in the knees and a new onset of back or joint pain. 

But even though these symptoms are common and the decline in oestrogen is a natural part of the ageing process, it certainly does not mean that we are powerless to change things. 

In fact, a few changes at this crucial stage, may save years of unwanted symptoms.

Even if you are reading this as a postmenopausal woman and have successfully made it to the other side (well done you), there is still plenty that can be done to improve your aches and pains. 

PROTEIN

Protein is essential for numerous physiological functions, including muscle repair and growth, hormone production, immune function, and tissue maintenance.

During perimenopause, women may experience muscle loss and changes in body composition due to hormonal fluctuations and decreased physical activity.

Adequate protein intake becomes crucial to counteract these effects and support muscle health, and should be a key focus of diet from this stage onwards. 

Therefore, to ensure the balance of hormones and to maintain bone and muscle strength, it is essential to obtain more protein from the diet. 

Top tip: Plan your meals around a protein source (meat, fish, beans, tofu, nuts and seeds) and include a protein source with every meal and snack. 

Vitamin D is often thought of as one of the best supplements for joint pain and for great reason! It enables calcium to be absorbed by the bone, ensuring optimum bone density and a decreased risk of fracture. However, it is also a powerful anti-inflammatory which helps reduce pain and joint stiffness. In addition, a low vitamin D status has been linked to autoimmune conditions and it may be beneficial in reducing the pain associated with rheumatoid arthritis (RA).

The body has the ability to produce vitamin D if it has enough sunlight, a precursor to its synthesis, however, food sources include meat, fish, dairy, organ meat, milk and dairy. 

Calcium is an important component of the bone matrix and is one of the most important minerals for bone density. However, supplementing where there is no deficiency will not increase bone mass and it may have many detrimental effects! 

The body is able to use calcium best when consumed with many other essential nutrients such as vitamin K, magnesium, boron and vitamin D.  

Key sources include dairy, orange juice, winter squash, edamame, sardines, broccoli and almonds.

Vitamin A is essential for the healthy development of bone tissue and is therefore vital for bone strength and remodelling. However, with vitamin A, balance is key! Did you know that too much vitamin A has been linked to the breakdown of healthy bones and fracture? Therefore, if supplementing, be sure to speak to a professional who will be able to guide you in a suitable option. 

Key food sources include leafy greens, tomatoes, peppers, carrots, milk, eggs and fish oils. 

A low vitamin B status has been linked to osteoporosis and hip fracture! This is due to the fact that together, the B vitamins are essential for clearing homocysteine, a  byproduct of metabolism which may in part, break down healthy bone tissue. 

Key sources include broccoli, leafy greens, chickpeas, organ meats, dairy, nuts and seeds. 

Vitamin C is essential in the production of collagen and other important components of the healthy bone. It is responsible for the cross-linking of collagen fibres, also abundant in the skin. 

Smokers will require a much higher dosage of vitamin C, one of the many reasons that smoking contributes to joint and muscle pain. 

The best sources of vitamin C are strawberries, bell peppers and oranges, but it is essential to eat a wide variety of fruit and veg to ensure adequate intake of this vital nutrient. 

Magnesium aids healthy bone growth and is essential in the proper functioning of muscle tissue. Magnesium helps to regulate the metabolism of calcium and they are often thought of as working in partnership for the contraction and relaxation of muscle tissue. 

Key sources include wholegrain, dark leafy vegetables, dried beans, peanuts, almonds, lentils, soybeans and yoghurt. 

Omega 3 has anti-inflammatory properties, increases calcium absorption and reduces both calcium and bone loss.

Our diets are typically higher in omega 6 and without the regulatory effects of omega 3, can lead to higher levels of joint inflammation. Supplementing with omega 3 has been shown to relieve symptoms of arthritis. 

Key sources include walnuts, seafood, oily fish, chia seeds, hemp and flaxseed.

Collagen is the most abundant protein in the human body. It is a major component of connective tissue and can be found abundantly in the skin, and its absence often leads to signs of premature ageing on the outside and joint pain on the inside. 

It provides major building blocks or the ligaments, tendons, muscles and bones.  

Good sources include fish, meat, eggs, dairy, legumes and soy. 

Our nutritional status will depend on several factors such as food choice, food growth & preparation, the nutrient content of the food, lifestyle, activity level and our bodies' ability to absorb and use the available nutrients. 

The nutrition gap refers to the difference between the levels of nutrients the average person gets and the levels of nutrients needed for optimal health. 

In an ideal world we would all be getting 100% of our nutritional needs from the foods we eat on a daily basis! However, there are several reasons why this is not the case. 

Firstly, we need to understand something commonly referred to as the nutrition gap! Modern living sees us  moving less, which essentially means we need less energy, and averages at around 2000 calories for most adults. 

Let’s compare this to the diet of our ancestors where a diet of between 4-8000 calories was required to support the extra levels of activity. This would also mean that they were consuming higher levels of nutrition. 

Therefore, in addition to correcting the aforementioned lifestyle factors, supplementing is key to optimum health & wellbeing.

Due to the nutrition gap we discussed above, there are several nutrients that we could certainly benefit from supplementing. 

Higher doses of the following nutrients, provided via supplementation can help reduce pain, increase joint mobility and slow down the symptomatic effects of osteoarthritis.

1. PROTEIN : to help strengthen bone, ligaments, muscles and tendons.
2. OMEGA 3 : to help reduce inflammation. 
3. VITAMIN C WITH ZINC : to create a healthy immune system and to support the production of collagen. 
4. VITAMIN D WITH CALCIUM : to build strong healthy bones.
5. MAGNESIUM: to help release muscle tension and support healthy bone growth. 

There are a whole host of supplements out there that contain these nutrients. Just be sure to use a good brand as many of the cheaper products contain bulking agents that will do you more harm than good!

If you have any questions, drop us an email at help@hervitalblend.co.uk