18/10/2026
To care for our children, we must also care for ourselves. So, for all the parents, carers, and colleagues who may be affected by menopause, today is World Menopause Day 2026 and the theme is Pain.
Here is some information and a few self-care tips to help you look after your own wellbeing.
Falling oestrogen levels are the primary cause of pain. Oestrogen acts as a natural anti-inflammatory and lubricant for your body; as it drops, your joints can become inflamed, stiff, and sore, while your muscles lose strength and become more prone to aching.
Physical Self-Help
• Low-impact movement: Try walking, swimming, or gentle yoga to keep joints moving and reduce stiffness.
• Strength building: Use light weights or resistance bands to protect your bones and support aching muscles.
• Anti-inflammatory foods: Eat more oily fish, nuts, berries, and leafy greens to naturally fight internal inflammation.
• Heat and hydration: Drink plenty of water to keep joints lubricated and use warm baths or heat pads to soothe tight muscles.
Mental Self-Help
• Pace your day: Balance active tasks with planned rest breaks so you do not burn out your energy.
• Mindfulness and breathing: Practice deep breathing or meditation to lower stress, which directly reduces how intensely you feel pain.
• Prioritise sleep: Keep your bedroom cool and wind down early to help your body repair overnight.
• Connect with others: Talk to friends or join a support group to share your experiences and ease emotional strain.
