Against muscle and joint pain: Nutritionist recommends this soul food to combat menopausal symptoms
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Tuesday, March 19, 2024, 3:24 p.m
For many women, alarm bells ring when it comes to the topic of menopause. The new phase of life is not an illness and does not have to be a catastrophe, says doctor Meike Diessner – and explains how you can deal with annoying side effects.
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Dear readers,
In the current column I am addressing you directly, without wanting to exclude the male guild. But this “hot” topic, about which a lot has been written and even more speculated about, primarily affects us women: the often feared “climacteric”. A term that is more reminiscent of a natural disaster, which is why we prefer to speak of “menopause”.
But why do alarm bells ring for many women when they are confronted with the topic? Because women read again and again about the problems and even “catastrophes” that can arise during the phase of our hormonal changes. So let me be completely frank:
I was able to celebrate my 47th birthday in mid-March. If you believe the statistics, menopause should not be just around the corner, but right in the doorway: it usually begins between the ages of 40 and 45. It is not possible to determine an exact time because our ovaries do not produce fewer sex hormones abruptly, but gradually. It usually takes several years before the hormonal change is complete.
About the expert
Meike Diessner is the founder of the practice for integrative orthopedics in Bochum and specializes in conservative therapy methods. As a sports and nutritional doctor, the topic of healthy eating is particularly important to her. You can find more information on their website or their Instagram channel.
A new phase of life – no illness!
So while I haven’t been knocked on the door yet, I successfully treat many patients in my practice who develop joint problems or osteoporosis during menopause. And that’s precisely why this topic is so hot for me. I would like to make one thing clear: menopause is not a disease and certainly not a natural disaster that we are powerless to face! It is a new phase of life that, in addition to possible challenges, can also bring some positive points: Let us now remember that annoying period pains and contraception are a thing of the past.
What happens during menopause?
The ovaries gradually enter retirement age and produce less and less estrogen and progesterone. At some point they will completely retire and thus end the career of female sex hormones. During this phase, menstruation becomes more irregular and eventually stops altogether. By the way, statistics say that on average women are 52 years old at this point.
It is undisputed that our hormonal balance is changing. But is that also the reason why joint pain develops, we suffer from weight gain and suddenly smell like we left wet towels in the washing machine for two weeks? Or perhaps certain complaints already existed before and now they are even more pronounced? What is chicken and what is egg?
What symptoms CAN occur?
According to recent medical scientific studies, only the symptom “hot flashes” can be attributed specifically to menopause. But practice shows that other symptoms CAN also manifest themselves as a result of the lack of estrogen – although this varies from woman to woman. Patients often report to me about mood swings, sleep disorders, headaches, exhaustion, dry skin and mucous membranes, loss of libido and (clearly in my medical field) muscle and joint pain and osteoporosis.
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All of these symptoms CAN be related to a lack of estrogen, as this weakens the immune system and thus promotes inflammation and pain in the joints. The cartilage also becomes more susceptible to wear and tear (arthrosis!): Because estrogen regulates the water balance. If the hormone is out of balance, this can lead to hardened muscles and reduced synovial fluid production. This makes our joint cartilage brittle and susceptible to wear and tear.
In addition, estrogen protects our bones, so deficiency caused by menopause increases the risk of osteoporosis. Last but not least: Estrogens have a pain-relieving effect because they play a crucial role in pain processing. Joint pain is therefore more noticeable during menopause.
So what to do?
Good news: If menopause is just around the corner for you, look forward to the hormonal changes in a relaxed manner. Because not the entire female population develops all symptoms. If you are already on the threshold of this new phase of your life, it is important to develop sensitivity to your own body. There are many causes of joint pain.
Talk to your doctor about your symptoms. He will use a physical examination, possibly also a blood test or imaging tests, to find out whether your joint problems are caused by a joint or bone disease or whether they are caused by a hormonal imbalance.
This differentiation is an important step in treating the symptoms. And we can counteract this gently through our diet.
Ease symptoms gently with nutrition
Flaxseeds, sesame, legumes and soy contain phytoestrogens (isoflavones, lignans) that can gently relieve menopausal symptoms. A diet rich in calcium and magnesium relaxes muscles and promotes bone mineralization. Leek vegetables and nuts also support the female body during the transition into the new phase of life. When the sun starts showing up regularly again soon, it’s time to get out into the fresh air, girls. Exercise and increased vitamin D production strengthen bones, immune system and joints. And last but not least, the atmosphere!
So that the changes taste good, here is a delicious recipe for a “Soulfood-Blumenkohlsuppe ” from my book “The Best Diet for Pain-Free Joints”.
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The best nutrition for pain-free joints by Dr. Meike Diessner
Soulfood-Blumenkohlsuppe
vegan, glutenfrei, low carb
For 4 people
~ 35 minutes + 2 hours soaking time
75 g cashews 1 medium-sized cauliflower # 1 large onion 2 leek stalks 2 tbsp rapeseed oil 2 garlic cloves 1.5 l vegetable stock 1 tbsp apple cider vinegar 1 tbsp thyme 1 bay leaf Salt & pepper 30 g almond flakes Put the cashews in a bowl, cover with water and leave for at least 2 hours soaking. Cut cauliflower into florets. Chop onion. Cut the leek into rings. Heat rapeseed oil in a pot and sauté the onion until translucent. Add the leek and fry for 5 minutes, stirring occasionally. Press the garlic and add it to the pan with the cauliflower. Add the vegetable stock, vinegar, thyme and bay leaf and cook, covered, for about 20 minutes until the cauliflower is soft. Remove the bay leaf, add the cashews and puree until there are no more pieces to be seen. Season with salt and pepper. Roast the almonds in a pan, then sprinkle over the soup.
Doc Diessners Tipp: Painful joint diseases can be reduced with apple cider vinegar. Acetic acid helps to eliminate uric acid, which is partly responsible for pain.
Ingredients crash course
That’s why the soup not only tastes good, but is particularly good for us women:
Leek vegetables develops an anti-inflammatory and pain-relieving effect thanks to the sulfur compounds allicin and quercetin it contains.
Cashewkerne are magnesium and calcium pops and also provide B vitamins for strong nerves and bones.
The eponymous star of the dish is obviously the cauliflower: It supplies us with the important vitamin K and promotes the incorporation of vitamin D into the bones.
I hope I was able to take away your worries about menopause, dear readers, and show you that it doesn’t always have to be a stormy storm. Because rest and relaxation also help us get rid of painful tension.
Your Dr. Meike Diessner
This text comes from an expert from the FOCUS online EXPERTS Circle. Our experts have a high level of specialist knowledge in their subject area and are not part of the editorial team. Learn more.