I frequently hear from menopausal women that they ache. Sometimes in very specific parts of the body, other times a general body ache. Whichever the case this pain can be debilitating, affecting sleep, work, ability to exercise, concentrate effectively, creating anxiety and depression. Affecting life in general.
In the UK 54% of people over 65 suffer arthritis or joint pain, with post/menopausal women suffering more than men. Probably due to dropping oestrogen levels.
If you too suffer from increasing joint pain throughout the menopause years, what can you do about it?
Some foods will be beneficial, yet others can be detrimental. Making some slight tweaks to your diet can have a very positive effect.
FOODS TO INCLUDE
Omega 3 oils. These are anti-inflammatory and in a very short space of time can make a difference to any aches and pains. These oils are found naturally in oily fish, for example, salmon, fresh mackerel, sardines, tuna. You can also get from a supplement of fish or flaxseed oil. These oils are also essential for nurturing the brain, so expect greater clarity of thought, motivation and creativity as an additional bonus!
Lots of lovely green vegetables. These contain chemical compounds that are important for joints. Spinach and kale are readily available and versatile. Add to many foods, for example an omelette or a stew, have as a side dish, or my favourite is to make a delicious green smoothie.
Pineapple. The core of pineapple contains an anti-inflammatory substance called bromelain. Again, I like to add pineapple chunks to my daily smoothie alongside the green veggie content.
A rainbow of colours. Eating a rainbow of colours from your fruit and vegetables ensures you have sufficient anti-oxidants in your diet, again helping to reduce any inflammation.
Calming grains. Brown rice, millet, spelt, barley, buckwheat and quinoa have a calming effect on the body.
Herbs and spices. Turmeric is getting a lot of attention now as being a powerful anti-inflammatory. Turning food a bright yellow colour, it doesn’t taste, and again is very versatile. Sprinkle it into any dish or sauce you are making. Nettle tea can also help.
FOODS TO AVOID
Caffeine, alcohol, white sugar and flour. I always hate adding these to a list! I can hear groans from so many of you as these are so often the ‘go to life-savers’ when the going gets tough. But they are highly acidic and therefore inflammatory, increasing your pain potential.
The nightshade family. Potatoes, tomatoes, aubergines and peppers. Again these create an inflammatory response in the body.
Animal produce. Processed meats, for example sausages, bacon, meat pies, and an excess of red meat and dairy products. All are highly acidic and will add to the potential for those aches and pains.
If you have any questions at all, please do let me know, I’d love to hear from you and help if I can.
Wishing you hormone harmony, health and happiness,
Nutritional Therapist, Health Coach
Member of the British Menopause Society
Have you joined the Beyond Menopause UK Facebook Group yet? Lots of information shared and positive support given by over 700 women. Simply click HERE
and I’ll accept your invitation to join. Clare 🙂