Navigating Musculoskeletal Health and Menopause

Strength in Every Step:

Navigating Musculoskeletal Health and Menopause

Today, let's dive into musculoskeletal (MSK) health and the changes that occur during menopause, focusing beyond mere fitness.

We're discussing bone health and how to prevent ourselves from hunching forward. How do we maintain the ability to get down on the ground and easily rise back up? How can we ensure excellent musculoskeletal health as we age?

In this discussion, we'll explore how to keep your musculoskeletal system robust as you enter perimenopause and menopausal years. Many start noticing the effects of collagen loss, a decline that affects more than just the skin—it's felt in the joints as well. As estrogen levels drop, so does collagen. This conversation needs to be prioritized. What can women do at ages 35, 40, and 45 to keep their musculoskeletal system in optimal health, given the declining natural occurrences? At 54, I've realized that focusing on posture and back muscles is crucial to avoid the forward hunch many experience as they age.

Changes in Hormones

Hormonal changes occur both over the monthly cycle and across a lifetime. Estrogen brings collagen, and when it diminishes, our collagen does, too.

For example, during the ovulation window, estrogen peaks making muscles and tendons suppler but less stable, increasing injury risk during intense physical activity.

Women over 40 often experience injuries that persist due to decreased estrogen levels affecting healing. Every joint contains estrogen receptors, so lowering their presence prolongs recovery and healing.

Monthly and lifetime hormonal changes affect our MSK health. How can we support and stabilize our structure to navigate this shift smoothly?

Menopause discussions are gaining traction, highlighting estrogen's pivotal role in muscle and tendon health. Loss of estrogen complicates muscle growth and maintenance with age. Maintaining muscle mass as we age is challenging. It's crucial to consume enough protein daily and engage in weight lifting to build muscle—a process that doesn't come easily.

4 Principles for Building Muscle Over 40:

1. Avoiding Injury

• Warm-Up and Cool Down: Prioritize a thorough warm-up to increase blood flow to muscles and a cool-down to prevent stiffness.

• Listen to Your Body: Pay attention to any signs of discomfort or pain and adjust your exercises or take rest when needed.

• Proper Technique: Focus on executing movements with correct form to reduce the risk of injury and maximize effectiveness.

• Gradual Progression: Increase weights and intensity gradually to allow your body to adapt and build strength safely.

2. Resistance Training

• Varied Workouts: Incorporate a mix of exercises that target different muscle groups to achieve balanced muscle development.

• Progressive Overload: Continuously challenge your muscles by gradually increasing weight, reps, or sets to stimulate growth.

• Frequency: Aim for 2-3 sessions per week focusing on compound movements that work multiple muscle groups.

• Mix of Weight Intensities: Alternate between low-weight/high-rep and high-weight/low-rep sessions to enhance different aspects of muscle gain.

3. Protein Intake

• Adequate Amounts: Ensure an intake of around 1.2 to 1.6 grams of protein per kilogram of body weight per day to support muscle repair and growth.

• Diverse Sources: Consume a variety of protein sources, including lean meats, fish, poultry, plant-based proteins, and dairy to provide a range of amino acids.

• Timing: Distribute protein intake evenly throughout the day, and consider having a protein-rich meal or snack shortly after workouts to aid recovery.

• Supplements: Use protein supplements if needed to meet your daily requirements, but prioritize whole foods when possible.

4. Optimal Sleep and Recovery

• Adequate Sleep: Aim for 7-9 hours of quality sleep each night to support muscle recovery and hormonal balance.

• Active Recovery: Incorporate low-intensity activities like walking or yoga to promote blood flow and recovery without added stress.

• Mindfulness Practices: Engage in mindfulness or relaxation techniques to help lower cortisol levels, which can negatively impact muscle growth.

• Scheduled Rest Days: Plan regular rest days to allow your body to repair and grow stronger, preventing burnout and injury.Osteoporosis and Bone Health

The last topic of today, when it comes to musculoskeletal health—especially for women over the age of 40—is osteoporosis. This condition tends to affect women later in life, but there are measures we can take now to help our bodies.

Good Tips for Osteoporosis:

• Osteoporosis commonly affects women in their 60s, 70s, and 80s.

• During perimenopause and menopause, there is a significant drop in bone density, but research suggests some recovery post-menopause. However, bone loss tends to accelerate around ages 70 and 80.

• It's crucial to focus on bone health now. During perimenopause and menopause, there's an annual bone density loss of 1.5%. In the 60s, it's 0.6% per year, 70s is 1.1%, and 80s is 2.1% per year.

Reading around the topic, it's clear that genetic predispositions can influence bone health. The good news is that efforts to improve muscle mass also benefit bone mass.

Resistance Training is Key: This is one of the only proven ways to improve bone mass. A study showed that one year of resistance training increased bone mass by 1-3% compared to a control group, which lost 1-4%. Gains in bone mass take longer, so persistence is essential. While heavy weights can promote bone growth, balance the risk of injury.

Vibration plates may offer additional benefits for balance and mobility, though their effects on bone mineral density are still debated.

By adopting these proactive strategies, you'll not only bolster your physical strength and stability but also embrace a thriving lifestyle through menopause and beyond.