Bursitis during menopause

• Bursae are protective cushions situated between tendons, joints, and bones. They are found throughout the body.
• Oestrogen supports the health of bones, muscles, joints, and tendons, keeping them flexible and resilient. A decline in oestrogen levels can lead to discomfort and inflammation, including in the bursae.
• Bursitis often develops or worsens during postmenopause. At this stage, oestrogen levels remain consistently low, providing less protection against strain.
• A well-functioning body requires both movement and rest. Choose low-impact activities such as yoga or swimming, and ensure sufficient rest in between.
• Hormone replacement therapy can help mitigate the negative effects of declining oestrogen on muscles, tendons, joints, and bones.

Many women expect symptoms like hot flushes, sleep disturbances, and mood swings as menopause approaches. However, a lesser-known symptom of menopause is bursitis. Bursae are soft, fluid-filled cushions found throughout the body where movement occurs and bones meet, such as between the tendons, joints, and bones in the hip, shoulder, and elbow. Bursae absorb shocks to the body (such as the impact on the knee during running) and reduce friction between tendons, bones, and joints.

Oestrogen plays a vital role in maintaining healthy joints, muscles, and bones, which also keeps the bursae flexible and healthy. Additionally, oestrogen influences the production of collagen, the primary building block of skin, muscles, bones, tendons, and joints. The right amount of oestrogen ensures the appropriate level of collagen needed for a flexible body.

During (and especially after) menopause, oestrogen levels drop and remain low. Collagen production also decreases, reducing the body’s resilience. Bones become weaker, and tendons lose elasticity. This makes the body more susceptible to issues with tendons, muscles, bones, and joints. Overuse can more easily lead to inflammation.

Women often experience fewer of these issues earlier in life compared to men, largely due to differences in work or sports activities. However, after menopause, women may encounter more problems, particularly during postmenopause. For example, 20% of bone loss occurs during menopause. Bursitis also becomes more prevalent, affecting areas such as the hip, shoulder, elbow, and knee.

Bursitis can also result from overuse and injuries. Additionally, infections, arthritis, joint problems, diabetes, and thyroid disorders can contribute.

There are several effective ways to address bursitis. You don’t have to live with it. You can support your body naturally through healthy nutrition, adequate exercise, and rest. Additionally, supplements, medications, and hormone replacement therapy (HRT) can be beneficial.

Changes in hormone levels during menopause can affect energy levels, sleep, digestion, and metabolism. Healthy nutrition, sufficient exercise, and rest can help prevent or alleviate symptoms. Small adjustments can make a noticeable difference in how you feel.

When using medications or supplements, a balanced lifestyle supports your body in absorbing nutrients and processing medications, making them more effective. Experts recommend the following for bursitis:

• Exercise daily. Engage in low-impact activities such as walking, yoga, strength training, Pilates, or swimming. These activities help build muscle mass and improve muscle function without straining the joints. High-impact sports (such as running) can lead to overuse injuries.
• Maintain good posture. Sit upright and take regular breaks from your desk. Pay attention to your posture during exercise and while relaxing on the sofa.
• Just as important as exercise is giving your body enough rest. For bursitis, rest is often the best remedy. Rest is also crucial for preventing inflammation.
• Eat plenty of fruits and vegetables rich in antioxidants, such as blueberries, spinach, nuts, and seeds. These help prevent inflammation. Omega-3 fatty acids, found in walnuts, flaxseeds, and oily fish, also have anti-inflammatory properties. If you have specific deficiencies, dietary supplements can help. A multivitamin complex is generally a safe option.

Replenishing the hormones that decline during menopause is the most effective treatment for various menopausal symptoms. Hormone replacement therapy (HRT/HT) directly addresses vasomotor symptoms like hot flushes and night sweats, as well as vaginal issues like dryness. It can also sometimes (indirectly) improve other symptoms such as sleep disturbances, concentration problems, and bursitis.

HRT is not the first choice for everyone. A doctor will carefully assess whether this treatment is suitable for your health and symptoms.

Many people are unaware that, alongside hormone replacement therapy (HRT), there are also proven, effective hormone-free medications available to ease menopausal symptoms. While hormone replacement therapy can address multiple symptoms simultaneously, hormone-free medications often target a specific issue. For example, certain antidepressants (SNRIs) can help with hot flushes, anti-inflammatory drugs can alleviate joint pain, and antacids can address heartburn.

Hormone-free medication is always prescribed by a doctor and can be a suitable option for those who either do not wish to or are unable to use hormone replacement therapy. These medications work directly on the symptom without affecting your hormonal balance, allowing you to address your concerns in a targeted way.

During menopause, the body’s processes for generating energy, building muscle, and repairing skin undergo changes. You can naturally support these processes with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for all women during menopause. Supplements can also target specific symptoms like hot flushes, poor sleep, and bursitis.

The effectiveness of supplements varies from person to person, depending on factors like lifestyle and health. The quality of the product also influences its efficacy. Choose high-quality supplements without unnecessary fillers.