Logan Steele
Menopause is associated with several physiological changes, including loss of skeletal muscle mass and strength. This can lead to muscle fatigue. The decline in estrogen that occurs around menopause can contribute to muscle loss and tension. This is because oestrogen affects cartilage, connective tissue in joints, and bone replacement, and plays a part in inflammation and pain. Oestrogen also has an inhibitory effect on the stress hormone cortisol. When oestrogen levels are low, cortisol levels rise, increasing blood pressure and blood sugar. This, in turn, causes muscles in the body to tighten and become fatigued. Many women experience joint stiffness, muscle aches, and bone pain during perimenopause.
| Characteristics | Values |
|---|---|
| Cause | Hormonal imbalance, specifically a decline in estrogen |
| Symptoms | Muscle pain, weakness, loss of muscle mass and strength |
| Treatment | Hormone therapy, physical therapy, over-the-counter anti-inflammatory medication, yoga, pilates, resistance training, adequate nutrition |
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What You'll Learn
Hormonal imbalance and muscle tension
Menopause is associated with several physiological changes, including hormonal imbalances, which can lead to muscle tension and fatigue. The hormonal imbalance occurs due to fluctuations and a decrease in the hormones oestrogen and progesterone. Oestrogen deficiency during menopause alters the microRNA signalling in skeletal muscle, which may trigger signalling cascades leading to loss of muscle mass. This results in decreased muscle strength and changes in muscle function and the size of muscle cells.
Oestrogen typically inhibits the stress hormone cortisol. However, when oestrogen levels are low, cortisol levels rise, increasing blood pressure and blood sugar. Prolonged exposure to high cortisol levels in the context of low oestrogen can cause muscles to tighten and fatigue. Progesterone, on the other hand, has a calming effect on the body and mind. As progesterone levels drop before and during menopause, muscle tension and pain may occur.
The hormonal imbalance during menopause can also cause insomnia and sleep disturbances, further contributing to muscle tension and fatigue. Additionally, low oestrogen levels can affect magnesium uptake, which is essential for proper muscle function and relaxation. This deficiency in magnesium can lead to muscle aches, fatigue, and cramps.
While hormonal imbalance is the primary cause of muscle tension during menopause, other factors can also contribute. For example, weight gain during menopause can put extra strain on muscles and joints, resulting in pain and discomfort. Furthermore, low iron levels can cause muscle pain due to a lack of oxygen in the muscles.
To alleviate muscle tension and fatigue associated with hormonal imbalances during menopause, various treatments are available. These include hormone replacement therapy (HRT), which has been shown to benefit musculoskeletal pains, and bioidentical hormone replacement therapy (BHRT), which uses plant-based hormones chemically identical to the body's own hormones. Lifestyle changes, such as yoga, pilates, and resistance training, can also help improve muscle strength, flexibility, and posture. Additionally, deep-tissue massages, herbal supplements, and over-the-counter anti-inflammatory medications can provide relief from muscle tension and pain.
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Estrogen deficiency and muscle wasting
Menopause is associated with several physiological changes, including loss of skeletal muscle mass and strength. This loss of muscle mass is known as muscle wasting. While the mechanisms underlying muscle wasting are not yet fully understood, recent studies have revealed that estrogen deficiency plays a significant role in this process.
Estrogen is a hormone that plays a crucial role in maintaining muscle health in women. As women approach menopause, their bodies undergo hormonal changes, and estrogen levels begin to fluctuate and eventually decline. This decrease in estrogen levels contributes to muscle wasting through alterations in microRNA signalling.
MicroRNAs are small molecules that regulate gene expression by inhibiting targeted protein synthesis. Studies have shown that estrogen deficiency downregulates certain microRNAs linked to cell death pathways in skeletal muscle. This downregulation of microRNAs is associated with an increase in cell death proteins, leading to a loss of muscle cells and, consequently, muscle mass. Additionally, estrogen deficiency affects the quality of the remaining skeletal muscle, further contributing to muscle weakness.
The impact of estrogen deficiency on muscle wasting becomes more evident when comparing post-menopausal women to their younger, pre-menopausal counterparts. Research indicates that post-menopausal women exhibit higher basal rates of muscle protein synthesis, suggesting that estrogen deficiency may enhance protein synthesis rates. However, this increased synthesis is offset by an even greater rate of protein degradation, resulting in a net loss of muscle mass.
To mitigate the effects of estrogen deficiency on muscle wasting, preventative strategies such as resistance training are recommended, especially for middle-aged women. By engaging in resistance training, women can aid in maintaining muscle mass and strength during menopause. Additionally, Hormone Replacement Therapy (HRT) has been shown to benefit musculoskeletal pains caused by menopause, which may include muscle aches and tension.
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Osteoarthritis and joint pain
Menopause is associated with several physiological changes, including hormonal imbalances that can cause muscle tension and aches. As menopause nears, a woman's body reacts in many ways, and her hormones, primarily oestrogen and progesterone, begin to fluctuate. Both oestrogen and progesterone play a part in causing muscle tension. Oestrogen affects your cartilage (the connective tissue in joints) as well as the replacement of bone, and so plays a part in inflammation and pain. Progesterone has a calming effect on the body and mind. When levels of progesterone begin to drop before menopause, muscles tend to become tense.
Oestrogen deficiency is also associated with decreases in skeletal muscle mass and strength. This is likely due to changes in both muscle function and the size of muscle cells, commonly referred to as fibres. A study conducted by the University of Minnesota (USA) and the University of Jyväskylä (Finland) revealed that oestrogen deficiency alters the microRNA signalling in skeletal muscle, which may activate signalling cascades leading to loss of muscle mass.
During menopause, women are more likely to get osteoarthritis, particularly in their hands. Osteoarthritis is a common condition causing joint pain and stiffness due to thinning or roughening of the cartilage covering the bone surface in the joint. It is caused by wear and tear to the joints. Joint pain during menopause can take many different forms. Your joints are complex workings of bone, cartilage, muscle, ligaments, and a soft tissue called synovium. All of these tissues are rich in oestrogen receptors, making them highly sensitive to the hormone's presence. Studies show that oestrogen can help your body maintain cartilage and other joint tissues. If oestrogen levels are low and these tissues become damaged, you may experience more friction in your joints and thus more pain.
There are several ways to manage menopausal joint pain. Hormone replacement therapy (HRT) can help musculoskeletal pains caused by menopause by restoring hormone levels. It can be beneficial for arthritis too. Over-the-counter anti-inflammatory medications such as ibuprofen can also help with pain relief. However, it is important to speak to a pharmacist or doctor to ensure the medicine is safe for you and does not interfere with other medications. Physical activity is another reliable way to reduce joint pain, as it can strengthen and stabilise joints. Yoga, walking, and swimming are some examples of moderate, low-impact exercises that can help.
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Exercise and muscle health
Exercise is critical to staying fit and healthy as you age, and it can help you cope with the significant changes your body goes through before, during, and after menopause. As oestrogen and progesterone levels fluctuate and settle into low levels, muscle tension, fatigue, and loss of muscle mass can occur. Exercise can help mitigate these effects and improve muscle health.
During perimenopause, the transition to menopause, there is a dramatic decline in oestrogen and progesterone. This loss of oestrogen promotes insulin resistance, changes in body composition, and more visceral fat accumulation around the midsection. Exercise during perimenopause can help to mitigate these metabolic dysfunctions and improve metabolic health. It can also help to preserve muscle mass, which is important as muscle weight tends to decrease during this stage of life. Research shows that muscle loss starts as early as our 30s, with adults losing between 3% and 8% of their muscle mass per decade. This loss speeds up at age 50, with 5-10% of muscle mass lost each decade.
To preserve muscle mass, strength training is essential. Lifting weights builds muscle, increases strength, and helps with balance and agility. It can be done using gym machines, free weights, resistance bands, or body weight. High-intensity interval training (HIIT) is another effective option, particularly for weight loss. However, it is important to be mindful of your body's limitations and consider working with a personal trainer or taking a class to learn safe techniques for building muscle.
In addition to strength training, endurance exercise, balance exercise, and aerobic activity are recommended for postmenopausal women. Aim for two hours and 30 minutes of moderate aerobic activity each week. Yoga, Pilates, and stretching exercises can also help improve flexibility, muscle function, and manage menopause-related symptoms such as anxiety. Furthermore, weight-bearing exercises can help prevent bone loss, another unfortunate side effect of the drop in oestrogen. Walking, dancing, or playing sports can maintain bone health, while higher-impact activities like running or jumping rope can boost bone strength.
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Nutrition and muscle health
Menopause is associated with several physiological changes, including hormonal imbalance, which is the primary cause of muscle tension. As menopause nears, a woman's body experiences a decrease in oestrogen and progesterone levels. This hormonal imbalance causes an increase in cortisol, the stress hormone, which leads to muscle fatigue and tension. Additionally, menopause leads to an oestrogen deficiency, which is associated with a decrease in skeletal muscle mass and strength.
Nutrition plays a crucial role in managing menopause symptoms and optimising overall health. A healthy, balanced diet that includes whole foods such as fruits, vegetables, grains, and healthy fats is recommended. Eating enough protein is essential, with a daily intake of 25–30 grams of protein per meal suggested to protect against the loss of lean muscle mass. Calcium-rich foods such as dairy products, sardines, tofu, salmon, and leafy greens are also recommended to support bone health, especially as conditions like osteopenia and osteoporosis become more common during menopause.
It is important to limit ultra-processed foods, as they are linked to an increased risk of heart disease, cognitive decline, and weight gain, which are all conditions that menopausal women are already at a higher risk of developing. Instead, focusing on heart-healthy foods and maintaining a healthy weight can help manage menopause symptoms and reduce the risk of these conditions.
In addition to nutrition, regular exercise, including strength training and resistance training, is vital for building and maintaining muscle health during menopause. Walking, yoga, and even household chores can contribute to keeping muscles strong and improving posture, which can help alleviate muscle tension.
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Frequently asked questions
Hormonal imbalance is the primary cause of muscle tension in women approaching menopause. As menopause nears, a woman's body reacts in various ways, and her hormones, primarily oestrogen and progesterone, begin to fluctuate. Both oestrogen and progesterone play a part in causing muscle tension.
Oestrogen deficiency alters the microRNA signalling in skeletal muscle, which may activate signalling cascades leading to loss of muscle mass. Oestrogen also affects skeletal muscle strength in females by preserving muscle mass and quality of contractile proteins.
There are a few ways to manage menopause-related muscle symptoms. Physical activity, proper nutrition, and medication can help with muscle loss, weakness, and pain. It is recommended to consult a healthcare professional to determine the best treatment methods.
