Flexibility and joint pain are common problems during menopause. And according to fitness and nutrition expert Zana Morris, declining levels of estrogen and testosterone are to blame, along with age-related sarcopenia (that’s muscle loss for you and me) and increased stress. … apparently … “All of these factors lead to muscle weakness, decreased flexibility, and of course joint pain,” Zana explains to her HELLO!
The good news is that there are simple things you can do every day to minimize joint pain and keep your body more flexible and mobile during menopause. But instead of hoping that one morning stretch will make all your pain go away, Zana, who is also the founder of Strong Nutrients, recommends making simple stretches and specific exercises part of your daily routine. says there is a need.
“Given that there are approximately 650 skeletal muscles in our bodies, no single exercise or stretch will do the trick,” Zana explains. “Stretching can help reduce tension in the muscles that pull on the joints, but strength training is essential to strengthen the muscles to reduce that pressure.”
For hip and knee pain, Zana suggests stretching your quadriceps, a large muscle in the front of your leg. “Tight quadriceps can put strain on both knees and hips, which are common areas for problems during menopause,” she explains. “Tight quadriceps can lead to poor posture, which can indirectly lead to neck problems.”
Zana recommends incorporating simple quadriceps stretches into your daily routine, along with squats to strengthen the muscles in your legs, glutes, and lower back. By targeting multiple muscle groups, these exercises can help relieve tension and improve overall joint health.
For a simple quad stretch, Zana suggests using a chair for balance. Stand on one leg, grab your other ankle or foot, keep your knees in line, and bring your foot as close to your buttock (buttock) as possible. butt) as much as possible. Then, keeping your body upright, slowly move your legs away from your body, as if trying to straighten them.
When it comes to using nutrition to improve joint pain and flexibility, Zana recommends yogurt, along with magnesium-rich sources like nuts and leafy vegetables, to support hormonal balance and bone health. It emphasizes the importance of incorporating calcium-rich protein foods such as cheese and cheese. She also suggests increasing your protein intake. “Sarcopenia (age-related muscle loss) accelerates during this time, causing muscles to become weaker and joints to ache,” Zana explains. “Protein is the only food group that helps protect and restore this lean body mass.”
Read: I went through early menopause – now I help other women get through it
Zana cannot stress enough the importance of taking a daily magnesium supplement to help with flexibility issues. “Magnesium is involved in over 600 processes in the body, including reducing cortisol, helping absorb calcium, and helping eliminate used estrogen. So, in layman’s terms, if you take it, you’ll sleep better, You’ll feel more relaxed, protect your bone density and heart, reduce or even stop hot flashes, and even lose belly fat.”
Finally, Zana says weight training should be a priority to keep your body flexible. “Stimulating your muscles to repair and rebuild is essential to maintain muscle strength, which not only protects your body shape, but also supports your hips and joints, and even improves bone density.”
