
Q: I’ve been experiencing swelling and pain during menopause. Are there any herbs you recommend that could help alleviate these symptoms?
Many women experience water retention, swelling, and joint and muscle pain during menopause. Understanding the underlying reasons for these symptoms can help in managing them more effectively.
Hormonal Fluctuations
During menopause, the body undergoes a substantial reduction in oestrogen levels. Oestrogen plays a crucial role in regulating fluid balance and maintaining connective tissue health. As oestrogen levels drop, several changes occur:
Fluid Retention
Joint and Muscle Pain
Changes in Metabolism
Menopause often brings changes in metabolism, which can contribute to weight gain. Increased body weight can put additional stress on joints and muscles, exacerbating pain and discomfort. Additionally:
Increased Fat Storage: The shift in fat distribution from oestrogen depletion can lead to an increase in abdominal fat, which may contribute to a feeling of bloating and water retention.
Decreased Muscle Mass: Hormonal changes can lead to a loss of muscle mass, which affects joint stability and may contribute to muscle pain.
Altered Sodium and Fluid Balance
Oestrogen helps regulate the body’s sodium and fluid balance. As oestrogen levels decline, this regulation can become less effective, leading to:
Increased Sodium Sensitivity: The body may become more sensitive to sodium intake (in processed foods and table salt), causing it to retain more water. This can result in noticeable swelling.
Fluid Imbalance: Without proper oestrogen balance, the body might struggle to manage fluid levels effectively, leading to bloating and puffiness.
Celtic Salt is a good alternative to table salt which is also in processed foods. Celtic salt encourages water into the cells where it is needed (rather than just below the skin around face, ankles and feet most often). It also lowers blood pressure and adds much needed minerals to the body 5g per day is recommended.
Decreased Bone Density
Menopause is associated with a decrease in bone density, which can impact joint health. As bones become more fragile:
Joint Pain: The reduced bone density can affect the cushioning around joints, leading to pain and stiffness.
Increased Risk of Osteoarthritis: Lower oestrogen levels can increase the risk of osteoarthritis, a condition characterised by joint pain and swelling.
Stress and Lifestyle Factors
Stress and lifestyle changes during menopause can also contribute to these symptoms. Stress can exacerbate pain and inflammation, while lifestyle factors such as poor diet and lack of exercise can worsen water retention and joint discomfort.
Dietary Influences: A diet high in processed foods can increase fluid retention and swelling. Eating a balanced diet can help manage these symptoms.
Physical Activity: Regular exercise can improve circulation, reduce inflammation, and strengthen muscles and joints, helping to alleviate pain and swelling.
Managing Symptoms
To manage water retention, swelling, and joint pain during menopause, consider the following strategies:
Balanced Diet: Focus on a diet rich in fruits, vegetables, lean proteins, and whole grains while cutting out processed foods.
Hydration: Drink plenty of water to help flush out excess toxins and reduce bloating.
Regular Exercise: Engage in low-impact activities like swimming, walking, or yoga to support joint health and reduce fluid retention.
Stress Management: Incorporate stress-reducing practices and relaxation techniques into your routine
Herbal Remedies for Swelling and Pain Relief During Menopause
Turmeric: Turmeric contains curcumin, a compound with strong anti-inflammatory properties that can help reduce swelling and pain. Adding turmeric to your diet through cooking or taking it as a supplement can be beneficial.
Ginger: Ginger is known for its anti-inflammatory and analgesic effects. It can help reduce pain and swelling. Drinking ginger tea or incorporating fresh ginger into your meals may provide relief.
Boswellia: Also known as frankincense, boswellia has been shown to have anti-inflammatory effects that can help alleviate joint pain and swelling, which can be particularly useful during menopause.
Willow Bark: Willow bark is often used for its pain-relieving properties aspirin is a synthetic version of this. It may help with pain and inflammation associated with menopause. It’s available in supplement form, but be sure to consult with a healthcare provider before using it.
Devil’s Claw: This herb is traditionally used to reduce joint pain and inflammation. It may help manage symptoms of swelling and discomfort that can arise during menopause.
Note: Always consult with a health practitioner before starting any new herbal treatments to ensure they are safe and appropriate for your individual health needs.
Understanding why water retention, swelling, and joint and muscle pain occur during menopause can empower you to take proactive steps in managing these symptoms. By addressing hormonal imbalances, making lifestyle adjustments, and incorporating supportive therapies, you can navigate menopause with greater ease and comfort.
For further information on hormonal testing, nutritional help and which plan would be best for you on your journey please book a Free Discovery Call.
I look forward to chatting with you.
Sara Jane x