Midlife can present us with a myriad of physical changes, including joint and muscle aches.
It is easy to believe that these discomforts are an unavoidable aspect of getting older. But are they?
In this blog I discuss the root causes of such aches and pains and some basics of what you can do to look after yourself.
Factors that impact joint and muscle health
Hormonal decreases in midlife
Sex hormones naturally decrease in midlife (e.g. oestrogen for women in perimenopause and testosterone for men), which can lead to loss of muscle mass and strength and accelerate cartilage (the body's 'shock absorber') breakdown. Oestrogen and androgens are also anti-inflammatory. Therefore, their decline can increase susceptibility to joint pains and muscle aches.
Sedentary lifestyles and poor posture
Without regular movement and exercise, muscles become less able to support the body's weight and maintain proper alignment, placing excess pressure on joints such as the knees, hips and spine. This prolonged pressure can result in wear and tear of cartilage, leading to conditions like osteoarthritis.
Similarly, poor posture, whether from prolonged sitting, slouching or improper lifting techniques, can place undue stress on certain muscles and joints. Over time, these repetitive strains can exacerbate inflammation and contribute to chronic pain conditions.
Poor dietary choices
Foods such as ultraprocessed foods (UPFs) containing lots of sugar and trans fats promote inflammation, exacerbating joint and muscle pain. Not getting enough nutrients, such as omega-3 fatty acids, vitamin D and antioxidants, which supress inflammation, can also have a negative effect.
Smoking
The nicotine we absorb when we smoke restricts blood flow, leading to decreased oxygen and nutrient delivery to tissues. This can lead to decreased flexibility, increased stiffness, and slower recovery from exercise or injury.
Nicotine also interferes with the function of osteoblasts, the cells responsible for bone formation, leading to reduced bone density, increasing susceptibility to fractures and joint discomfort.
The toxic chemicals in cigarettes cause inflammation, which can contribute to joint pain and stiffness by damaging cartilage and promoting conditions like arthritis. In addition, inflammation can exacerbate muscle pain and delay healing after injuries or workouts.
Past injuries or joint overuse
If you've overused your joints with intense exercise, or had injuries, especially recurring ones, you're more likely to experience joint and muscle pain.
Chronic stress
Stress triggers the release of cortisol, the body's primary stress hormone. Elevated cortisol levels can cause muscles to tense up and remain in a state of sustained contraction, leading to muscle tension, stiffness, and pain.
Chronic stress can also contribute to systemic inflammation throughout the body. As mentioned above for smoking, this can exacerbate muscle pain and delay healing after injuries or workouts.
Poor overall health
Chronic conditions such as obesity, diabetes and cardiovascular disease can exacerbate joint and muscle discomfort.
Genetics
Genetics can predispose you to certain conditions, such as rheumatoid arthritis. although having such genetics doesn't make it inevitable that you will get the condition.
What you can do to look after your joint and muscle health
Eat a balanced diet
I know, I keep saying this. Of course diets are individual and there is no one-size-fits-all, but your starting point should almost always be a balance of protein, vegetables, wholegrains, fruits and fats as per the balanced plate (blog coming soon). This will ensure you get enough anti-inflammatory foods and a wide range of nutrients.
Consider HRT
Hormonal replacement therapy (HRT) can help to manage joint and muscle discomfort associated with hormonal changes.
Exercise regularly
Exercise is essential for maintaining muscle strength, flexibility and joint mobility. Incorporating a variety of exercises, including strength training, cardiovascular activities and flexibility exercises, can reduce the risk of injury and alleviate joint stiffness.
Practice good posture habits
Engage your core muscles, which include the deep muscles of the abdomen, back and pelvis, when standing, walking, or exercising to support your spine. Ergonomic adjustments in the workplace, such as using supportive chairs and ergonomic desks, can promote proper posture and reduce the risk of musculoskeletal discomfort.
Quit smoking
You can ask your GP for details of the Stop Smoking services in your area.
Relax
Stress management techniques such as mindfulness meditation, deep breathing exercises and relaxation techniques can help to reduce stress levels and alleviate muscle and joint aches.
In conclusion
While it may seem like joint and muscles aches and pains are an inevitable part of getting older, there are factors within out control that impact them and therefore there are things you can do to look after yourself.
Disclaimer
The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.
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