You can find resveratrol in the skins and seeds of red grapes, and skins and seeds of berries. It is most concentrated in Japanese knotweed. Resveratrol acts as a strong antioxidant as well as a strong anti-inflammatory. Resveratrol can reduce pain in postmenopausal women (14).
Eating a diet full of anti-inflammatory foods can help your body fight inflammation. Anti-inflammatory foods include: Certain fish (like salmon, tuna and cold-water fish) that contain omega-3 fatty acids, which help reduce inflammation. Beans, which have folic acid, minerals, fiber and protein.
Dang Gui (Radix Angelicae sinensis), a commonly used Chinese herb, was most frequently cited. This herb has traditionally been used to treat dysmenorrhoea, irregular menstruation and as a supportive herb for menopausal complaints (Geller 2006; Luo 1986).
One reason menopause impacts the joints is these changing hormone levels. There are estrogen receptors in your joints; estrogen protects bones and helps keep joint inflammation low. As estrogen levels decline during perimenopause (the first stage of menopause), the joints can swell and become painful.
In addition, turmeric helps women managing some symptoms of menopause such as hot flushes and joint pain given its anti-inflammatory properties. Turmeric is known as a “warming” spice, promoting blood flow and stimulating digestion and therefore better nutrient absorption.
The loss of estrogens at menopause increases central adiposity, which in turn increases inflammation and predisposes women to metabolic syndrome, insulin resistance, and AD. Individually and cooperatively, aging, menopause, adiposity, and inflammation lead to cognitive deficits and AD.
In general, the research points to Lactobacillus as a great all-round probiotic for menopause. There are many reputable clinical grade brands that offer probiotics with Lactobacillus strains.
Progesterone also normalises our immune function, builds bones, protects the heart, increases our metabolic rate and promotes sleep. So it's no surprise then that after the age of 35, when progesterone starts to drop, we become more inflamed with less energy. Inflammation is also exacerbated by insulin resistance.
Eat good fats daily
Eating good fats is essential for hormone production as it is these fats that build our hormones as well as reduce inflammation. So always include a portion of fat in each meal which can come from olive oil, flaxseed oil, avocado oil, raw unsalted nuts or seeds, nut butter and avocados.
This inflammation can cause pain, fogginess, puffiness, depressed or anxious mood, itchy skin, and a whole range of gut issues. It can disrupt our circadian rhythm, impair our sleep, damage our microbiome – the list goes on. Progesterone is anti-inflammatory.
Cortisol is an anti-inflammatory hormone on most occasions [111]. Thus, a long-standing increase of serum cortisol levels after acute stressful events such as infectious disease would be unfavorable because of the danger of sepsis.
Magnesium glycinate specifically may also help with calming anxiety, easing joint pain, improving sleep and hot flashes as well as cold flashes. Good food sources: Spinach, pumpkin seeds, black beans, tuna, soy milk, brown rice, nuts like almonds and cashews, avocado, edamame, nonfat yogurt, bananas.
What foods could benefit menopausal joint pain? Calcium is essential for bone health; found in dark leafy greens, low-fat milk and cheese, fortified soya products, sardines, broccoli, nuts, and seeds.
Yoga is a fantastic exercise for the entire body. It can also improve some of the symptoms of the menopause, including sleep disturbance, fatigue, low mood and anxiety. Muscle tone and bone density reduce during the perimenopause and menopause, so doing regular yoga practice can also be beneficial for these.
Some research has shown that people with osteoarthritis or rheumatoid arthritis may benefit from magnesium in their diet or as a supplement. Since arthritis can cause inflammation, magnesium's anti-inflammatory effects might help some people with the condition.
How Much Magnesium for Menopause? Magnesium is found in food sources such as spinach, nuts and beans. However, many may not be able to intake enough magnesium for menopause from their diet alone. According to the NHS, women need approximately 270 mg of magnesium per day, from the ages 19 to 64.
The types of herbs used to manage menopausal symptoms include: black cohosh, dong quai, evening primrose, hops, Korean ginseng, linseed (flaxseed), red clover, St John's wort and wild yam.
To maintain energy and mood, women's health and emotional wellbeing expert Judith Forsyth says it's important to take a good mix of vitamins, especially B6 and B12. “These are also often combined with botanicals, such as Siberian ginseng (for energy) and alfalfa to help with hot flushes,” she says.