Muscle stiffness and menopause: what you need to know

Oestrogen stimulates the production of collagen, the most abundant protein in the body. Collagen constitutes 10 percent of muscle tissue. It helps keep your muscles strong and elastic and promotes muscle growth after physical exertion. By the way, collagen is not only an important building block for your muscles, but it also helps your cartilage, skin, ligaments and tendons to remain supple, strong and healthy. 

As your oestrogen levels drop when you go through menopause, your collagen production decreases along with it. Over time you will notice that you feel stiff, your movements are less fluid, and it takes much more effort to get up in the morning. 

Stress can be a contributing factor as well. Shifting hormones make you more sensitive to stress around menopause. In addition, other factors, such as a demanding job, family life, an active social life and caring for elderly parents, can add to the stress that you may already be feeling. Too much stress can manifest itself physically. 

Many women experience a host of symptoms as they go through menopause, such as hot flashes, sleep problems and mood swings.

Declining levels of oestrogen and reduced production of collagen can also affect your joints. The cartilage can become thinner and mucous membranes start to lose moisture. As a result, bone will rub on bone, causing pain, irritation and inflammation. More about joint pain. 

Low oestrogen and collagen also increases the risk of osteoporosis, a disease in which bones become weak and brittle, causing them to break or fracture more easily. About 20 percent of bone loss in women happens during the menopausal transition. Osteoporosis is called a ‘silent disease’ because there typically are no warning symptoms in the early stages of the disease. The good news is that by caring for your body the pitfall of osteoporosis can be avoided and bone loss can be slowed down. More about osteoporosis. 

Many women experience joint and muscle pain and stiffness around the time of menopause. In fact, according to research, up to 70 percent of perimenopausal women report pain and stiffness. Unfortunately, these symptoms may only get worse in postmenopause. 

Will the symptoms disappear once you hit menopause? No, oestrogen levels remain low after menopause, which means the symptoms are not likely to disappear. However, this doesn’t mean you have to spend the rest of your life in pain. You can regain muscle strength and elasticity by taking good care of yourself and by training your muscles.  

The best defence against stress is relaxation. This also applies to your muscles. Are you getting enough sleep? Do you try to find moments to relax during the day? Your body needs this at this stage of your life. Progressive muscle relaxation techniques can also help to release muscle tension and calm your nerves. Search YouTube for exercises you find enjoyable. Here are some other things to consider: 

• Keep moving. Although you may not be able to move as smoothly as you used to, staying active will help you stay healthier and prevent aches and stiffness in the long term. Opt for low-impact sports such as yoga, walking or swimming, and try to find moments during the day to be active. Go for a walk with a friend instead of staying in and drinking coffee, walk an extra mile around the block, take the stairs instead of the elevator, walk or cycle to the supermarket, park your car a little further away. These small things can make a big difference. 
• Avoid sugars and fast carbohydrates. Your muscles need energy to work. Sugar provides energy, but too much sugar isn’t good for muscle function. It raises blood sugar levels, reduces collagen production and hinders muscle growth. 
• Eat more protein and healthy fats. This helps restore the leptin balance in your body. Leptin mediates the regulation of muscle mass. Around menopause, the body becomes resistant to the effects of leptin. This can lead to inflammation and increase the risk of muscle and joint pain. 
• Stimulate collagen production. Collagen helps keep joints and muscles strong and flexible. Vitamin C stimulates collagen production. Together, they improve muscle strength and flexibility. Some women benefit from collagen supplements, possibly with a Vitamin C supplement. 
• Magnesium is good for muscle function. Magnesium is found in foods such as peanuts, spinach and bananas. If your diet is lacking in magnesium, you might benefit from a supplement.