Menopause aches and pains

Written by sarahjcale

20th April 2020

Let’s face it the sudden onset of aches and pains can make anyone feel down. But what about when there is nothing physically wrong.

You know the scenario after a not so good nights sleep due to constantly tossing and turning, or throwing the bedclothes off and on the last thing you want it to step out of bed and feel as though you have aged 30 years.

So what can we do, and is there anything that we can take that we may be needing more of or deficient in now that we are getting that little bit older!

One of the best things that we can do is ensure that we still have a structure to our day.  Not always easy I know, but hopefully, I can unpack some useful tips.


Obviously one of the fundamental things that we can do to help those aches and pains is exercise.

Now I know that may seem obvious, and although it may also seem really daunting especially if you are new to exercise it really doesn’t have to be.

For a start off it really isn’t wise to start any form of exercise without seeking the approval of your Doctor. Especially if you have had any recent illnesses.

Once you have done this begin by finding something gentle. Maybe a short walk each day, and then just extend that time.

Make Youtube your best friend when it comes to finding gentle workouts. Maybe an evening stretch routine after a bath.

Or maybe join swimming, badminton, or a local netball group.

And if fitting something into your day seems impossible, start that daily plan I mentioned earlier, and ensure that you include everything you need to do including a few minutes of stretching. This may seem a little extreme but if you do this often enough it will become a habit. 


I have to admit that I am a bit of an organisational greek so planning what I want to do or incorporate does come quite easy. However, if you are struggling with habit-forming and planning I can highly recommend the book Atomic Habits

So I guess you know what I am going to suggest you do next…

Look at your diet. And now is the time to do this as we are having to master the art of cooking once again.

But you may well ask, what should I be eating, so let’s check this out.

Vitamin B6

Low vitamin B6 can result in lower serotonin. Which can result in lack of energy and can lead to depression.

Vitamin B6 can be found in protein enriched food such as turkey, chicken, beans, potato and spinach.

Vitamin B12

Now I know a few friends that are particularly low in B12 and have to have injections to help. Low B12 can lead to extreme fatigue and a lower immune system.

Foods that contain B12 are Meats, Milk and Fish.


Zinc is sometimes forgotten as having any relevance in our diet. Yet it is so important in helping our immune system and the breaking down of carbohydrates.

Zinc can be found in red meat, baked beans, chickpeas and nuts.

 Vitamin E

This vitamin is important for the renewal of cells. Low vitamin E can cause weight gain and depression.

This vitamin can be found in foods such as avocado’s, almonds, broccoli and spinach.


Now if you anything like me and you suffer from restless legs, then magnesium will help. I do take a daily supplement and I will add it to my bath to help ease any aches and pains I may be experiencing.

Magnesium also helps to keep our heat healthy and to regulate our blood pressure. So out of everything, I would definitely ensure that you are getting enough.

Magnesium can be found in green leafy vegetables such as spinach and kale. Also in various fruits, these being banana’s, avocado, raspberries and figs. And nuts, salmon. This list goes on.

Just ensure that you are getting plenty of variety in your diet, and cut back on anything that is processed. Fresh is always best!


Always check the quantities you are consuming if you decide to take supplements.


So what about CBD?

Is it really worth the hype, and should you be investing in it?

Well, the only answer I can honestly give is that I don’t know. Research suggests that it helps to relax and to aid in muscle aches and pains. However, I have not tried it long enough to give a real opinion. So, therefore, I would suggest that you try it for yourself.

However, do your research and ensure that you purchase good quality. I recently looked into this for a member of our support group, and this was the one that came out on top. So maybe start here at


Written by sarahjcale

Hi my name is Sarah and I am the founder of Positive Menopause, a community-based support group which is now also online.

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