Menopause is a significant phase in a woman’s life, marking the end of her reproductive years and bringing about various changes due to shifting hormone levels. While most people associate menopause with symptoms like hot flashes, night sweats, and mood swings, one lesser known but important area that can be affected is foot health. In this blog, we’ll explore how menopause impacts your feet and what you can do to keep them healthy during this transition.
How Menopause Affects Your Feet
Decline in Oestrogen: Oestrogen is often referred to as the goddess hormone. It regulates many bodily functions It has a protective effect on the heart. It helps to control cholesterol levels and reduces the risk of fat build up in the arteries. It also helps keep blood vessels healthy and plays a significant role in maintaining skin elasticity, hydration, and bone density and it protects women from tendon damage. As oestrogen levels drop during menopause, the body experiences several changes that can impact the feet.
Bone Density Loss: The risk of osteoporosis increases after menopause, which can weaken bones, including those in the feet. Over time, this can make your feet more susceptible to fractures, even from minor injuries.
Thinning Skin: Reduced oestrogen levels can lead to drier, thinner skin, which may result in cracked heels and calluses. This thinning skin may also make the feet more vulnerable to infections.
Loss of Fat Padding: With age and hormonal changes, the natural fat padding that cushions the balls and heels of the feet can diminish, leading to discomfort or pain, especially when walking or standing for long periods.
Weight Gain: Weight gain is common during menopause due to a slower metabolism and changes in fat distribution. This extra weight can place additional pressure on the feet, leading to conditions like plantar fasciitis (inflammation of the ligament in the arch of the foot), heel spurs, and overall foot fatigue. The added weight can also worsen existing foot issues, making it harder to stay active.
Joint and Muscle Pain and Stiffness: Hormonal changes can lead to increased inflammation in the body, contributing to joint and muscle pain, including in the feet and ankles. Conditions like arthritis may develop or worsen, leading to stiff, achy feet, especially in the morning or after long periods of inactivity.
Common Foot Problems During Menopause
Heel Pain (Plantar Fasciitis): Plantar fasciitis is a common cause of heel pain, especially in menopausal women. The loss of cushioning in the heel fat pad, reduced muscle mass due to ageing and the added pressure from weight gain can aggravate this condition, making every step painful.
Bunions and Hammertoes: Menopause-related changes in foot structure, coupled with hormonal shifts, can contribute to the development or worsening of deformities like bunions and hammertoes. Poor-fitting shoes and prolonged pressure can exacerbate these problems.
Swollen Feet and Ankles: Hormonal fluctuations can also lead to fluid retention, causing the feet and ankles to swell. This can be uncomfortable and may make it difficult to fit into regular shoes.
Varicose Veins and Poor Circulation: Research shows that blood flow to the legs is lower in post menopausal women not taking HRT and they can be prone to cold hands and feet, chilblains and varicose veins.
Tips for Maintaining Healthy Feet During Menopause
Moisturise Regularly: Keep the skin on your feet hydrated by using a good-quality foot cream or lotion, especially after bathing. Look for creams that contain urea or lactic acid, which can help soften dry, rough skin.
Wear Supportive Shoes: As your feet change during menopause, it’s crucial to wear shoes that provide proper support and cushioning. Look for shoes with good arch support, shock absorption, and a wide toe box to accommodate any foot deformities like bunions. Avoid high heels or shoes with narrow toes, as they can exacerbate foot pain.
Maintain a Healthy Weight: Managing your weight can reduce the pressure on your feet, lowering the risk of conditions like plantar fasciitis or joint pain. A balanced diet rich in calcium and vitamin D can also help maintain bone health and prevent osteoporosis.
Exercise Regularly: Staying active is essential for maintaining foot health. Gentle, low-impact exercises like walking, swimming, or yoga can help improve circulation, strengthen and maintain muscles, and keep your feet flexible. Stretching exercises, particularly for the calves and the plantar fascia, can also relieve foot pain.
Visit a Podiatrist: If you experience ongoing foot pain, swelling, or other issues, consult a podiatrist. As foot health specialists we can assess your condition, provide treatments for example: custom orthotics, footwear advice and exercises to improve foot function.
Foot Soaks and Massages: Treat your feet to regular soaks in warm water with Epsom salts to ease muscle tension and reduce swelling. Self care not only feels good, gentle foot massages can also improve circulation and relieve discomfort.
When to Seek Medical Attention: While many foot problems can be managed at home, some symptoms require professional medical attention. If you have persistent pain or develop skin or nail problems consult your podiatrist. Early treatment can prevent minor issues from becoming serious conditions.
Conclusion: Menopause can have a significant impact on foot health, but with proper care and attention, many of these issues can be managed or even prevented. By staying active, wearing supportive footwear, and prioritizing foot care, you can maintain comfort and mobility during this transition. Remember, healthy feet are essential for staying active and enjoying life to the fullest, even during menopause.