When the celebratory toast to a friend’s birthday or a forkful of anniversary cake is met with muffled groans and rolling eyes, it’s not just about a few candles. The forties are a time when many of us start to experience a gradual increase in both the number and severity of the aches and pains in our joints.
Survey a roomful of forty-something women about their bodies, and you’ll hear about the usual suspects: varicose veins, early signs of osteoporosis, diminished exercise tolerance, and the pesky fingers-grasped-frozen-round-the-handrail – a short flight of stairs a common complaint. But while baby-boomer and millennials alike are informed and motivated about mammograms and bone density testing, few of us think very much about our overall muscle and joint health.
We’re just too busy taking care of other people. The good news is that wisely investing a little time and self-care in your joints can make a huge difference: easing symptoms, buying extra years of joint mobility and function, and potentially staving off big-deal orthopedic surgery in the not-so-distant future.
Understanding Joint Health in Your 40s
When it comes to staying active and healthy, our joints play a key role. However, when many of us hear about joint health, we might instantly imagine elderly people with arthritis. The truth is, joint issues are more common than we see in popular media. In fact, women, especially, often have less dense bones than men due to hormonal changes, making them more likely to suffer from conditions like osteoporosis, bone fractures, and physical joint problems.
There is no real cure or remedy for weakened joints or poor bone health—it essentially comes down to preventative health to avoid suffering a host of problems later on. This guide is meant to introduce women to preventative care for their joints before they reach the age of 50.
For women, the “silent” form of arthritis is especially common due to hormonal imbalances women can experience. Symptoms might not be visible until age 50, causing women to suddenly feel discomfort in their joints. Non-medical contributors, such as excessive sitting and inactivity during days spent indoors fuel the issue.
Pregnant women are also unlikely to see collagen finished rejuvenating compared to when they were younger due to the lack of energy spent to release the protein. It’s key for young pregnant women to be aware of mild joint health practices, pointing to a more active lifestyle leading up to and following childbirth. Maintaining joint health before “silent” arthritis sets in is especially important.
By increasing daily exercise and maintaining enough vitamins and proteins, pain and joint stiffness associated with age can be offset. Cholesterol balance is another factor. High amounts of cholesterol throughout aging can prevent cartilage from increasing in growth. Regularly checking cholesterol levels can help prevent the onset of mild arthritis.
Tip 1: Incorporating Joint-Friendly Exercises
Exercise not only maintains a healthy weight and heart health, it can reduce joint discomfort and stiffness. Resistance training that targets muscle groups around specific joints can provide stability and support to the joint, reducing pain and preventing some types of injury. Water-based weight-bearing exercises are one of the best forms of exercise since being in the water takes the pressure off the joints.
Water-based exercises can provide support to a person’s body while they practice different movements. What are even better are the benefits of swimming or being in the water with the resistance of the water to help build back your muscles and surprise your body in different ways.
Focus on exercises that prevent stiffness and improve your range of motion with strength-based workouts. Tai chi and Pilates are both great examples of workout routines for joint health. The exercises can increase flexibility, build strength, enhance balance, and ease the stiffness or aches involved in your joints.
When starting a new exercise program, take it slow with low-impact activities like morning stretching, tai chi, or yoga. Incorporate rest days to allow your body to heal and prevent injury. You should also contact your primary care physician to guide any exercise routine. They may refer to a physical therapist who can provide you with tools to build your joints and prevent pain.
Be responsible with your routine and make sure to listen to your body! Try to prevent high-impact activities that include sprinting, jumping, or sudden, jarring movements by cozying up your exercise machines and workout plan.
A rest day will provide your body with a chance to recover from any actual stress. Consider combining your workout routines with acupuncture, deep tissue massage, or a first aid bath to maintain the body’s relaxed, rejuvenated, and enhanced range of motion.
Tip 2: Eating Right for Joint Health
When joint pain starts looking like a frequent visitor, what’s a girl to do? We often think of joint pain as a natural part of aging or a problem experienced mostly by athletes. But aren’t all those fitness and exercise activities that are supposed to keep us healthy also hard on our bodies?
The great news is that good health and preventive practices can come from a combination of non-invasive treatments and smart choices about how we treat our bodies and our joints in particular. And having good relationships with our bodies and how we feel deep down inside is crucial. When what’s happening on the outside doesn’t match up with the vibrancy we feel on the inside, it’s time to get to the bottom of it.
You know what else is key for feeling young and vibrant? Minding the messages our bodies are sending us as we age. So, if you are in your 40s or approaching your mid-40s, it’s also time to take your joints seriously. Significant changes tied to estrogen’s role managing joint health begins to take place in our late 30s and early 40s and lead to years of declining joint health.
Another notable harbinger of joint health concerns in women occurs 15 years or so after our last menstrual period. However, it’s important to understand how to keep our joints in the best possible condition long before both of these periods. After all, these aches and pains made their measured approach silently, without any warning. Our bodies are too sophisticated for ambiguous clues! Let’s take a look at joint health in women.
Tip 3: Prioritizing Rest and Recovery
By the time we hit our 40s, we begin to recognize the critical importance of rest. All women are unique and have varying levels of activity, but it’s likely that we’re juggling a family and career, too – which makes it even more vital to pay close attention to our time for recovery.
While men and women are both vulnerable to joint issues as they enter middle age, women specifically are at a significantly higher chance of developing RA, which affects different aspects of our lives. If you suspect you have RA, it’s essential to consult with a medical professional.
This is critical in order to determine your new levels of mobility and the necessary stretching and strengthening exercises for your recovery process. Ensure ample time for rest between workouts, take time to recover and hydrate.
It may also be worth experimenting with natural methods of helping to relieve inflammation in joints, such as balneotherapy – the use of a therapeutic bath. It’s an approach worth exploring if you’re living with RA. I hope this article provides you with the necessary information to promote healthy joints!
There’s no doubting that the 40s come with an increased likelihood of developing arthritis, irrespective of gender. By the time you reach midlife, the significant role that estrogen has played in maintaining your joint health becomes apparent as the joint pain/discomfort you endure begins to worsen more and more.
Women in particular tend to experience more musculoskeletal problems than men because of their higher body fat composition compared to lean mass. The greater fat mass encourages higher levels of inflammation – a characteristic that worsens as estrogen naturally decreases. The body mass index begins to climb during the early-to-mid 40s, while the muscle mass ratio falls as estrogen and other hormone levels adjust.
Additionally, once a woman reaches 50, there’s a marked hormone decline observed, and symptoms such as weight gain and uncomfortable joints can be attributed to this new balance.
The 40s are also a decade marked by the reduced production of human growth hormone, progesterone, estradiol, and insulin – all of which are critical for a woman to stay healthy, as well as for maintaining her lean body mass and strong bones. Insulin has a direct influence on inflammation and chronic disease development.
Blood sugar levels begin to creep up in the 40s, increasing a woman’s likelihood for developing heart disease, cancer, and type 2 diabetes. Because these different hormone levels contribute to our lifestyle and the way we age, it’s imperative that women take it upon themselves to work with a healthcare provider who understands how all these interacting factors impact the body.
Women can see their lives become more vibrant, energetic, and healthy as they cross over into the next important life stage of aging. Ensuring that your joints aren’t a daily source of worry is an essential first step.
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