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This week in a guest blog I've asked Uta Boellinger, Head of Nutrition at Bare Biology and a trained Nutritional Therapist to share more about the powerful impact Omega-3 and Collagen can have on our joint health during perimenopause.
In our 40s many of us start to go through the transitional phase known as perimenopause, during which our body undergoes significant hormonal changes. Whilst everyone talks about night sweats and mood swings, the effects of changing oestrogen levels are actually much more wide-reaching and can impact most systems in our bodies leading to a whole range of potential risk factors. Joint pain is one of these common yet often overlooked issues.
But I promise you there’s so much we can do to support your body through the process and reduce or even eliminate joint pain. More importantly, we can reduce your risk of injury and keep you fit and thriving well into your 50s, 60s and beyond.
Understanding Perimenopause and Joint Pain
Perimenopause, the period leading up to menopause, typically begins in a woman's 40s but can start earlier. During this time, oestrogen levels fluctuate, leading to various symptoms such as hot flashes, mood swings, and brain fog. Oestrogen is far more than just a sex hormone. In fact, women have receptors for this clever hormone all over our body, and it has many protective functions. Whilst it has an impact on our brain, immune system, digestive health and metabolism, it also protects joints by limiting inflammation. This means that when levels drop, inflammation can increase, and we may experience stiffness and discomfort in our joints as a result. Bone density also starts to decrease as oestrogen levels drop, which increases our risk of osteoporosis.
Where does omega-3 come into this?
While there are many nutritional changes you can make to support your body in perimenopause, incorporating omega-3 fatty acids in my opinion is the most important one! Let's delve into how increasing omega-3 can be beneficial, focusing on joint health.
The Role of Omega-3 Fatty Acids
Omega-3 fatty acids, primarily found in fish oil, seaweed and seeds are renowned for their anti-inflammatory properties. These healthy fats play a crucial role in reducing inflammation throughout the body, including the joints. They’re also an essential building block for our cell membranes, hormones and neurotransmitters, making them a key factor in our overall health and wellbeing.
Here’s how omega-3s can be particularly beneficial for women in perimenopause:
Anti-Inflammatory Effects: Omega-3 fatty acids increase the production of anti-inflammatory compounds in the body. This is particularly important for joint health, as inflammation is often the main cause of joint pain and stiffness.
Improved Joint Lubrication: Omega-3s contribute to the production of natural lubricants in the joints, enhancing mobility and reducing pain during movement.
Bone Health Support: Omega-3s may help maintain bone density by supporting the absorption of fat-soluble vitamins essential for bone health (D, E, and K). Studies have shown that supplementation with EPA and DHA increases bone mineral density (BMD), lowers the risk of hip fractures, and has a positive association with bone turnover markers in humans. This is crucial during perimenopause when bone density can decrease.
Omega-3s and Joint Pain: The Evidence
Several studies have also highlighted the benefits of omega-3 fatty acids in managing joint pain, particularly for conditions like rheumatoid arthritis. While the exact mechanisms are still being explored, the consistent finding is that omega-3s help reduce the intensity of joint pain and improve overall joint function.
Enhancing Joint Health further with Collagen
If you want to supercharge your joint health, Omega-3s and collagen are the perfect combination. While omega-3s work on reducing inflammation and improving joint lubrication, collagen provides structural support. Collagen is the most abundant protein in the body and a vital component of cartilage, which cushions the joints.
Cartilage Repair and Maintenance: Collagen supplements can help repair and maintain cartilage, reducing joint pain and improving function.
Improved Joint Integrity: Regular collagen intake can strengthen the integrity of the joint structure, potentially preventing further degeneration.
Reduced Pain and Stiffness: Collagen has been shown to reduce symptoms of joint pain and stiffness, particularly in individuals with osteoarthritis.
For women in peri-menopause, a combined approach of incorporating both omega-3 fatty acids and collagen into their diet is the strategy I use most in my clinic.
Overview
Navigating perimenopause can be challenging. Whilst nutrition isn’t everything, it’s certainly a great place to start. By incorporating omega-3 and collagen into your daily routine, you can support joint health, reduce pain, and improve your overall quality of life during this transitional period.
Our Life & Soul Liquid and Skinful Collagen are my personal favourites. Since taking them, I’ve seen a difference in my exercise recovery and reduction in joint pain.
We get that health is personal and everyone is different. So if you have any questions, feel free to reach out to us. We’re always happy to have a chat and make further recommendations. info@barebiology.com
Uta is a BANT Registered Nutritionist and Head of Nutrition at Bare Biology. She is passionate about supporting women on their health journeys specialising in Fertility and Women’s Health (PMS, Endometriosis, PCOS, Peri-menopause). As a thought leader in the wellness industry she has been featured in numerous publications including Women’s Health Magazine, Cosmopolitan and Marie Claire. Uta runs her own clinic in Hove and has been a lecturer at the College of Naturopathic Medicine in Brighton. As well as all things nutrition & wellness Uta and the Bare Biology team are passionate about helping women feel heard and creating a platform where their health concerns are taken seriously.
With thanks to Bare Biology for sharing their time and insights - visit barebiology.com here
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