
Women experience mild arthritis at a rate three times greater than men. And, the earlier women go through menopause, the more likely they are to develop mild rheumatoid arthritis.
Menopause is when a woman has reached the end of her reproductive life. It usually occurs between the ages of 45 and 51, but can occur earlier. You’ll know when you’ve reached menopause, because you haven’t had a period for a year.
The average age for menopause is 51. Menopause before 45 is called early menopause, and if you experience menopause before turning 40, it’s called premature menopause.
The lead up to menopause is called perimenopause and can last four to six years. During this time, the hormones oestrogen and progesterone fluctuate. This can cause hot flashes, insomnia, mood swings and joint pain.
There are two phases of bone loss in women. The first phase occurs at the start of menopause. More bone is reabsorbed than new bone formed because the hormone oestrogen decreases. About 10 percent of bone loss occurs at this time in a women’s life.
After four to eight years, the second phase of bone loss starts. This bone loss is related to age and also occurs in men. The bone loss is slower and is mainly because of slower bone formation.
This is why 10 percent of Aussie women and only 6.1 percent of men experience mild osteoarthritis.
An estimated 2.2 million Australians have mild osteoarthritis . It can affect the knee, ankle, hip and spine joints. The protective cartilage on the end of these bones wears away, so in advanced cases, bone is resting on bone. This can be extremely painful. The joint becomes inflamed and don’t move as well as a healthy joint.
The longer a woman experiences low oestrogen levels, the lower her bone density levels may be. This puts her at risk of developing osteoporosis at a younger age, only realising she has the condition when she fractures a bone.
Weight bearing exercises work against gravity, such as running, jumping and skipping. They improve bone density, so your bones are less frail.
After menopause, more bone density is lost. So these exercises encourage bones to be stronger by becoming denser. The stronger your bones, the less likely they will fracture.
Resistance training improves muscle strength. Muscles are attached to bone and support joints. Lifting dumbbells, resistance bands, push-ups, or squats can improve your strength. So resistance training can improve mobility, balance, and bone density.
Flexibility exercises may improve joint and muscle mobility. But check with your GP first if these exercises are right for you.
Menopause is a natural part of life. But, the drop in oestrogen levels can weaken bones and lead to painful joints. Exercises such as resistance training, stretching and weight bearing activities can strengthen bones. Ensure you consume a diet rich with essential vitamins and minerals to support your joint health.