Joint pain is a common discomfort for many women during menopause. This period brings hormonal changes that can affect the joints, causing stiffness, inflammation, and discomfort. At Orissens, we want to help by explaining some of the best ways to relieve this pain and improve your quality of life during this stage.

Exercises for Joint Pain

Exercise is essential for keeping joints healthy and reducing stiffness during menopause. Physical activity improves mobility, increases muscle strength, and alleviates inflammation. Some easy and effective exercises recommended during this stage include:

1. Gentle stretches: Help maintain joint flexibility. Perform daily stretches, especially for the knees, hips, and shoulders.
2. Walking: A low-impact activity that strengthens joints and improves circulation.
3. Yoga: Poses like Downward Dog and Warrior are ideal for reducing joint tension.
4. Swimming: Use light weights or resistance bands to strengthen muscles around the joints.
5. Strength exercises: Utiliza pesas ligeras o bandas de resistencia para fortalecer los músculos que rodean las articulaciones.
6. Tai chi: This practice of slow, controlled movements improves balance and flexibility while reducing joint tension.

Start gradually and consult a professional if you are unsure which exercises are most suitable for you. Consistency and listening to your body are key.

What to Take to Reduce Joint Pain

Joint pain relief can also be achieved through supplements and specific products. Some effective options include:

Natural Options

Natural alternatives are increasingly popular for those who want to care for their joints in a healthy and effective way. Orissens offers Cannabis PEA Forte, which provides natural relief for joint discomfort. Its formula with natural ingredients helps reduce inflammation, improve flexibility, and support comfortable movement. The enhanced formula with vitamins ensures better absorption and effectiveness.

Another Orissens product is Cannabis CBD Forte Cream, perfect for a gentle massage to soothe muscles and joints. Its pleasant texture and natural ingredients offer immediate relief along with a feeling of well-being. This product is ideal for localized relief after physical activity or a busy day.

Essential Vitamins for Joints

Vitamins play a key role in joint care:

1. Vitamin D: Promotes calcium absorption, strengthening bones and joints. Deficiency is common during menopause and can worsen joint problems. Sources include fatty fish, eggs, and cheese.
2. Vitamin C: Essential for collagen production, maintaining joint elasticity and health. Fruits like oranges, kiwis, and strawberries provide this vitamin naturally.
3. Vitamin E: Has antioxidant properties that help reduce inflammation. Found in foods like almonds, spinach, and avocados.

Including these vitamins in your diet or as supplements can make a significant difference in joint health.

Nutrition and Nutrients for Joints

Proper nutrition is fundamental for alleviating joint pain during menopause.

Which foods should be included and avoided?

Collagen and Omega-3 fatty acids are essential for maintaining healthy joints. Some recommended foods are:

Foods rich in Collagen and Omega-3

1. Collagen sources:
2. Bone broth
3. Gelatin
4. Fish such as salmon
5. Eggs

1. Omega-3 sources:
2. Fatty fish such as tuna and sardines
3. Chia and flax seeds
4. Walnuts

These foods help reduce inflammation while strengthening joints, improving long-term joint health. Incorporating them into your diet can be as simple as having a chia seed breakfast or including fish twice a week.

Foods to avoid to reduce inflammation

Just as there are beneficial foods, there are also foods that can worsen joint pain. It is recommended to avoid excessive consumption of:

1. Refined sugars
2. Trans fats
3. Processed foods
4. Alcoholic beverages
5. Sugary drinks
6. Excess red meat

Reducing these foods in your daily diet can help decrease inflammation and joint pain. Choosing fresh and natural options is a simple step toward well-being.

Other effective ways to relieve pain

In addition to exercise and diet, there are other ways to relieve joint pain during menopause:

1. Hot and cold compresses: Alternating heat and cold can reduce inflammation and relieve stiffness.
2. Therapeutic massages: Help relax muscles and improve joint mobility.
3. Complementary therapies: Such as acupuncture or physiotherapy, which can provide additional relief.
4. Adequate rest: Sufficient sleep allows the body to recover and reduce inflammation.
5. Meditation and mindfulness: Techniques that help manage chronic pain and associated stress.
6. Epsom salt baths: Ideal for relaxing joints and reducing pain.

Frequently Asked Questions

What is the most common joint pain during menopause?

Stiffness and pain in the knees, hips, and hands are most common due to collagen loss and hormonal changes.

Are there vitamin pills for menopause?

Yes, there are specific supplements that combine essential vitamins such as D, C, and E along with minerals like calcium to support joint health.

What should I take for bones during menopause?

It is recommended to take calcium and vitamin D supplements.

With these strategies, you can care for your joints and enjoy a more comfortable and healthy menopause.