Episode 7 - The Musculoskeletal Syndrome of Menopause.

So what IS the Musculoskeletal Syndrome of Menopause?
 
It is the musculoskeletal (muscular) symptoms that over 70% of women will experience as a result of declining estrogen during meniopause.
 
Dr. Vonda Wright – ortohopeadic surgeon wrote the first published article on this topic to help create awareness for other doctors so they would listen when menopausal women need help with pain.

More women suffer from pain associated with osteoarthritis than men, over 50. 
 
We have estrogen receptors in our bones, muscles, ligaments and tendons and estrogen helps keep us strong but also lubricates us. When Estrogen isn't there like before, we get stiff (like an elastic out in the sun) and more brittle.

If you break a hip after 65, you have a 50% higher chance of dying in that first year!

So what is a woman to do who struggles with musculoskeletal syndrome of menopause? Lift and lift heavy.

Strength training also helps with mobility and if you don’t lift heavy and really focus your attention on building muscle, you are at an increased risk of developing osteoporosis. Focus on compound movements with strength training i.e. squats, deadlifts and bench press. These are usually your heaviest lifts.

You also want to increase your warm up and cool down with workouts. Daily yoga?
 
What else can you do for Musculoskeletal Symdrone of Menopause?
 
1. HRT. Pain and discomfort is associated with the loss of estrogen. It's a good option IF you are a good candidate. Talk to your doctor about and also do YOUR research. Books: Estrogen Matter and Estrogen Fix.
2. Having a diet high in phytoestrogens – flaxseed, tofu, tempeh, edamame and cruciferous vegetables.
3. Eating enough protein in order for all the work in the gym to pay off.
4. IF YOU ARE IN PAIN, the last thing you should do is stop moving. Even if it’s swimming.  The more you don’t move, the more you won’t be ABLE to move.
 
At the end of the day....pain does not have to ruin your life. There is a REASON for it. With the right plan you can reduce the pain and feel good again.
 
Because that’s what a Queen deserves and that my friend, is you.

Read article here.

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And don't forget, we have 2 exciting events coming up!!

1. The 4th Episode of High Heels & Hot Flashes is backn, LIVE in Toronto on Thursday, October 24th! Join us for THE menopause event of the year. It's ladies night, grown up style!

Space is limited so grab your ticket here! https://www.mayanageneviere.com/pages/hhhf-event

Our First, ever, 5 star Luxury Retreat for menopausal women in Nosara, Costa Rica in March 2025. Allow me to introduce you to Flip Flops & Hot Flashes – where you will be guided through a transformative experience, created for menopausal women BY menopausal women.

https://www.samcoretrainer.com/flip-flops-and-hot-flashes-retreat-march-2025

Thank you for listening.