Djoint pain in menopause: a widespread but less well-known problem than what are considered more typical symptoms such as night sweats or hot flashes.
Yet, according to estimates, almost 50% of women, after the age of 45Yes finds himself dealing with annoying joint pain. Among the most affected joints, hands, knees, shoulders but also the hip, with often disabling consequences. In fact, the inflammatory phase, which is reversible, can take over degenerative, true arthrosis, in which the joint suffers progressive and no longer reversible lesions. How to handle the problem? By following the appropriate instructions, physical activity and nutrition can make the difference, not only to prevent arthrosis but also to slow down its progression.
Osteoarthritis in menopause: why it happens
«At the level of incidence, Before the age of 50, hip arthritis is more common in men compared to women, while, after the age of 50, the trend reverses – explains the Dr. Pierantonio Gardelin, contact person for minimally invasive anterior and hip resurfacing surgery at Humanitas San Pio. – At the base there are in fact the hormonal changes, in particular the decrease in estrogen hormones. These play a crucial role on the hydration of ligaments, cartilage, of the muscles and their reduction ends up causing inflammation of the joint, responsible for the pain.”
How to recognize pain from hip arthritis
“Compared to ache affecting other joints, such as the knee, which may depend on different factors, that arising from the hip is almost always a typical and exclusive sign of arthrosis – explains the expert again. – It is usually recognized as a muscle pain in the groin which can radiate up to the front of the thigh and sometimes even reach the knee. Indeed, there are cases in which the knee pain appears as the only symptom of hip arthritis. This is why it is necessary to pay close attention during the diagnosis phase.”
Difficulty moving
There difficulty performing certain movements it can then be another important indicator of hip arthrosis after the age of 50.
«Along with the pain there is also a less functionality of the joint and stiffness in movements – specifies Dr. Gardelin. – Many women in fact arrive at have difficulty putting on socks or shoes. In some cases it can even become difficult to walk, resulting in a limp. In fact, the pain caused by hip arthritis is almost never a pain felt at rest but always when performing certain movements.”
Osteoarthritis in menopause: the importance of physical activity
Treatment of hip osteoarthritis in menopause requires a series of related measures, first of all, allo lifestyle: in addition to weight reduction, theincreasing physical activity represents an important help. Even in the case of full-blown arthrosis, one mistake not to make is to give up movement.
Particularly suitable are the muscle lengthening exercises capable of restoring flexibilitybut also exercises in water or in the gym for restore tone to the muscles and achieve greater joint fluidity.
«Alongside physiotherapy, the The most tolerated sports are those that have a low impact on the hip jointespecially the I swimbecause the water allows you to make draining movements, and the exercise bike – explains the expert. – Of course, in the presence of pain, it will be necessary to respect limitations: even for women who were used to doing so, running, for example, is not an indicated sport. In general, though, it’s important choose a sport you likeso as to maintain a certain consistency without too much effort.”
When infiltrations are needed
If the osteoarthritis is still in the early or medium stages, it can be useful resort to specific treatments.
«Particularly effective in this case are the regenerative medicine treatments, i.e. the infiltrations based on stem cells from adipose tissue – explains Dr. Gardelin. – This type of intervention allows you to disinfect the joint and lubricate it, going to nourish the cartilage so that it is not completely consumed. This is a small operation under local anesthesia which allows the stem cells to be taken from the patient’s adipose tissue and then proceed with the infiltration inside the joint. The The benefit obtained lasts an average of 4 years».
The most common alternative are instead hyaluronic acid-based infiltrations. «These can also be useful for lubricating the joint but the substantial difference is that for To maintain the benefit, the treatment must be repeated every 6 months».
The role of nutrition
Beyond the treatments and therapies to be evaluated together with your doctor, a key role in the case of hip arthritis is played from power which can represent an important tool for counteract inflammation and therefore not only prevent the disorder but also manage it effectively. A healthy and appropriately balanced diet can in fact go to block the imbalances that aggravate the arthritic process and fight oxidative stresswhich can accelerate the aging of joints.
Without forgetting that in case of hip arthritis keep your weight under control with adequate nutrition is crucial. «We recommend a balanced and balanced diet that guarantees the right amount of calcium and which provides, if necessary, supplementation with vitamin D – explains Dr. Maria Bravo, nutritional biologist of Humanitas San Pio. – Also daily protein intake is importantas with the passing of the years and the decline in estrogen, a gradual reduction of lean masswhich can lead to a worsening of arthrosis.”
Make way for Omega 3 fatty acids
«They are recommended protein foods of good biological valuesuch as the blue fishrich in Omega 3 fatty acids, le white meats, eggs, yogurt and low-fat dairy products, rich in football – continues the expert. – Also the right amount of carbohydratesfrom whole grains and fruit, guarantees a good nutritional status, useful in preventing osteoporosis. It is also recommended to consume fresh vegetables, rich in mineral salts, and fruitin particular red fruits, blueberries, currants and kiwis as they are rich in antioxidants and improve the inflammatory state.”
The role of phytoestrogens
At the same time, for counteract the reduction of estrogen, typical of menopause, it may be useful to take foods rich in phytoestrogens which carry out estrogen-like activity at the body level.
«Foods rich in phytoestrogens are above all the legumesespecially the soya, avocado, dried fruit, fresh fruit, in particular the papayaand fresh vegetables.”
Osteoarthritis in menopause: foods to avoid
However, all those should be avoided foods that worsen systemic inflammation.
«Among these, the insausages, full-fat and mature cheeses and spirits – explains the nutritionist. – Also taking great care to avoid the excess salt and foods rich in simple sugars, such as various sweets, sugary drinks and creams”.
Since it is not always possible to achieve the right amount of certain micronutrients useful for carrying out an anti-inflammatory action through diet, it is possible evaluate the omega 3, vitamin D and vitamin C supplement with your orthopedist.
Osteoarthritis in menopause: a typical menu
So what could be the ideal menu in case of arthrosis? Here is the nutritionist’s suggestion:
- BREAKFAST: a pot of plain yogurt with a handful of blueberries, oat flakes and 2-3 walnuts.
- SNACKS: fresh fruit or a handful of dried fruit or a cube of parmesan.
- LUNCH: a dish of whole grains (for example rice, spelled or wholemeal pasta) and legumes, accompanied by fresh vegetables and extra virgin olive oil.
- DINNER: a portion of blue fish (such as fresh anchovies), seasonal vegetables, wholemeal bread and extra virgin olive oil.
iO Donna © ALL RIGHTS RESERVED