What do the menopausal woman, the osteopath and the nutritionist all have in common?
An interest in maximising your ‘bone health’
The impact of declining oestrogen on bone and joint health has been well documented in recent TV shows, which have shone a much-needed light on the state of Hormone Replacement Therapy (HRT) in the UK. Whether the HRT route is for you or not, there are many natural steps you can take to support bone health beyond the menopause and reduce joint inflammation or the risk of osteoporosis. Here at Origin Health we see the real benefit in a multidisciplinary clinic, allowing us to take an integrative approach to improving multiple aspects of your menopause journey all under one roof.
Osteopathy
Joint mobilisation, soft tissue release or massage should all be firmly in the menopausal toolkit when using an integrative approach to managing the perimenopause and menopause. Osteopathy can help ease joint and muscle pain, reduce inflammation and improve range of movement. Keeping joints supple and pain free is an essential foundation not only for your own mood and quality of life but importantly for enabling continued exercise and physical activity which itself improves bone density.
Exercise
Many women have been conditioned over the years to assume strength training is the preserve of men, mainly in gyms, who want a certain muscular physique. This couldn’t be further from the truth. A depressing statistic is that after the age of 30, both men and women experience age related muscle loss of between 3-8% every decade and if that wasn’t enough, the drop in oestrogen at menopause reduces muscle mass even more.
Where have my muscles gone?
This loss of muscle slows down our metabolism, causes joint instability, increases the risk of falling and is a significant contributor to disability amongst older people. So we have to work harder after 30 and even more so leading up to and beyond menopause to keep muscle.
Strengthening bones
Stressing our muscles also stresses our bones, in a good way. Resistance and strength training help to maintain bone density and bone strength by encouraging bone tissue production. This means resistance and strength training should be at the top of most women’s to-do lists (as if it wasn’t long enough already). At Origin we have a boutique private gym and personal trainers who specialise in women’s health. They can guide you through menopause specific exercise to leave you feeling empowered and confident incorporating strength training into your normal routine.
Nutrition
The only way our bodies can make new bone or muscle cells is if they have the right ingredients available to do so. Whilst a lot of us have been taught the importance of calcium for bone health, did you know you need magnesium for the body to be able to absorb the calcium? And yes, there are some much better sources of calcium and magnesium than just cow’s milk.
During the peri menopause our oestrogen and progesterone levels are like a rollercoaster, slowly tampering off as we reach final menopause. What we eat can even support how we balance oestrogen levels and manage symptoms associated with this fluctuating hormone. Cruciferous vegetables such as broccoli, sprouts, kale and cauliflower contain 2 powerful chemicals called DiIndolylMethane (DIM) and sulforaphane. These both help reduce oestrogen levels by supporting it’s breakdown in the liver into a safer detoxification pathway, as opposed to a pathway more associated with certain cancers.
Nutritional therapy takes a functional perspective on all of your menopausal symptoms. Using evidence-based nutritional science we design a diet that will best support you and your unique set of symptoms. We can find supplements that work in doses right for you, alongside carrying out further functional testing to get a fuller picture of why you feel the way you do. If you’re feeling bogged down by symptoms, are gaining weight or can’t work out what to eat to make you feel good, why not see what nutritional therapy could do to get you feeling back in balance?
What should I do next?
Instead of hoping this will all just go away, why not commit to making small changes today? Small habits have been shown to be the most sustainable over time. This could be adding 2 minutes of bodyweight exercises to your morning routine, or as simple as 5 squats every time the kettle boils. Whatever you want to change our team at Origin Health are here to support you in sustaining that change, whether that be through osteopathy, nutritional therapy, personal training, gym access or physiotherapy.
Menopause Masterclasses
Becca Meadows is the resident registered nutritional therapist at Origin Health. She specialises in women’s health. On top of offering 1-2-1 nutritional therapy and personal training she runs Menopause Masterclasses from Origin Health. The masterclass encompasses an introduction to strength training, yoga, mindfulness and nutrition, all aimed at putting you back in control of your menopause. With a delicious lunch from Knead Bakery and a goodie bag, this is the perfect way to address the menopause on your terms.
The next Menopause Masterclass is on 13 May 2023.
See more info and how to book here: https://beccameadowsnutrition.co.uk/personal-programmes/retreats/menopause-masterclass/
Useful links:
The British Menopause Society – Factsheets
Bone Health Following the Menopause – Fact sheet
