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Wisdom and Wellness: Holistic Approaches to Pain Relief for Women Over 50

Apr 17, 2024

As we grow older it doesn't mean we have to feel older. Aging doesn’t have to equate to aches and pains and suffering. It is essential to acknowledge that physiological changes in the body will occur over time. As we age our bodily systems undergo gradual wear and tear. The cumulative effects of lifestyle choices and environmental factors can exacerbate age-related aches and pains. But here’s the good news. Although some age-related discomfort may be unavoidable, proactive measures can be taken to mitigate its impact and promote overall well-being. Let’s cover seven areas I address in mine and my clients’ lives so that we can empower ourselves to navigate the aging process with resilience, vitality and grace.


One of the easiest ways to help yourself reduce aches and pains is to stay adequately hydrated. Start your day with a full glass of water, then sip water frequently throughout the day. Synovial fluid acts like a cushion within the joints. It is estimated that 70-80% of your joint cartilage consists of water. You will also help your skin, organs and muscles by staying hydrated.

Connective Tissue Health

On the topic of hydration, it is important to keep your connective tissue hydrated to stay free of aches and pains. Connective tissue is the three-dimensional extracellular matrix that surrounds your bones, muscles, joints and organs. It attaches from skin to bone and head to toe. When this matrix becomes dehydrated it can cause stiffness, aches and pains. If left unaddressed it can alter your autonomic nervous system because your sensory nerve endings live in the connective tissue. The MELT Method is how we address keeping connective tissue hydrated and healthy. Learn more about The MELT Method and how it can help you age well.

Movement is Medicine

Movement is our ally in our quest for pain-free aging. Regular physical activity helps to lubricate the joints, strengthen the muscles that support them and maintain integrity of connective tissue, reducing the risk of stiffness, inflammation and degenerative conditions such as osteoarthritis. It is never too late to start an exercise program. Pain reduction is only one benefit from exercise for women over 50, others being: weight management, increased blood flow, bone health, muscle strength, mood enhancement and improved posture and balance.


Nutrition plays a critical role in reduction of aches and pains for women over 50. Maintaining a healthy weight reduces excess wear and tear on joints. Crowding out excess sugars, processed foods and unhealthy fats with foods that offer protein, Omega 3 fats, calcium, magnesium, antioxidants and fiber can help to reduce oxidative stress and inflammation in the body.


Sleep cannot be overlooked when it comes to reducing pain as we age. During the restorative stages of sleep the body undergoes processes essential for healing including muscle repair, growth hormone secretion and immune system modulation. Sleep also has a profound influence on pain perception and tolerance. To improve the quality of your sleep: lower the room temperature a couple degrees before going to bed, sleep in a dark quiet room or wear an eye mask and ear plugs, avoid screens 90 minutes before bedtime. Need help in this area? Grab Improve Sleep in Menopause here.

Stress Relief

Chronic stress triggers the release of cortisol, a hormone that promotes inflammation and exacerbates existing pain. Incorporating stress relieving techniques such as meditation, breath work, yoga and tai chi can help menopausal and postmenopausal women effectively reduce the stress response and therefore reduce inflammation and alleviate joint discomfort.

Multidimensional Health

We are all multidimensional beings, and our physical, mental, emotional and spiritual health are interconnected and influence one another in many ways along our journey. Keeping ourselves well and out of pain comes from getting in touch and embracing all of these aspects of ourselves. By embracing a holistic approach to wellness that addresses the interconnectedness of mind, body and spirit, we can cultivate a life rich in health, vitality and joy at any age.

In a world inundated with quick fixes, symptom management and prescription drugs, I invite you to explore a holistic approach to pain relief. An approach where you are your own healer, doctor and caregiver. After all, you know your body better than anyone else. 

Schedule a complimentary consultation to learn more about how I can help you reduce aches and pains naturally and holistically.

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