Hi

Joint pain is a common challenge many women face, especially as they age. For women over 40, joint discomfort isn’t just a sign of wear and tear from years of activity - it can also be a symptom of menopause. As estrogen levels decline during menopause, many women experience increased inflammation, which can lead to achy joints, stiff knees and a sore lower back.

But there’s more to the story than just orthopedic issues. As we age, certain biomarkers can either flare up or decrease during exercise, potentially impacting our longevity and overall health. Being aware of these can make a big difference in how you feel and perform.

Here are some key areas to watch out for and tips on managing them:

Oxidative Stress: As we get older, our bodies can become overwhelmed with free radicals - unstable molecules that cause cellular damage and speed up the aging process.

What To Do: Boost your intake of antioxidant-rich fruits and vegetables, and ensure you’re getting proper rest and recovery to avoid over training.

Blood Glucose: Regulating blood sugar is crucial for long-term health and energy. Poor diet, stress, and lack of sleep can all impair your body’s ability to manage glucose levels effectively.

What To Do: Focus on balanced meals and snacks throughout the day. Berries, especially blueberries, are great for brain health and can help stabilise blood sugar when paired with a protein source like meat or cheese.

Vitamin D: This essential nutrient promotes bone health by aiding calcium absorption, supports your nervous system and boosts immunity. Low levels of Vitamin D can lead to stress fractures and poor sleep.

What To Do: Include Vitamin D-rich foods in your diet, such as salmon, egg yolks, fortified dairy products and cheese. A Vitamin D supplement can also be beneficial, especially in winter when sunlight exposure is limited.

Cortisol: Known as the stress hormone, cortisol levels can rise due to inadequate stress management, poor sleep, or over training, leading to negative impacts on your health.

What To Do: Aim for at least 7 hours of sleep per night and incorporate stress-relieving practices like Pilates, yoga or meditation into your routine.

Magnesium: This mineral plays a key role in maintaining healthy blood pressure, blood sugar levels, immune function and muscle contractions. As we age, magnesium levels naturally decrease, which can affect sleep, mood and recovery.

What To Do: Incorporate magnesium-rich foods like salmon, pumpkin seeds and beans into your diet.

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