What Is Arthritis?
Arthritis is an umbrella term for joint inflammation — and it’s incredibly common in midlife and beyond. It’s not just “wear and tear” — it’s a sign of inflammation, mechanical stress, and immune activity in the joints.
The most common types are:
- Osteoarthritis (OA): Degeneration of cartilage over time, often in knees, hips, hands, or spine
- Rheumatoid arthritis (RA): Autoimmune condition where the body attacks joint tissues
- Perimenopausal/Menopausal-related joint pain: Linked to oestrogen decline and inflammatory changes
You don’t need a diagnosis to feel the effects:
🔹 Morning stiffness
🔹 Achy knees after walking
🔹 Swollen fingers or wrist tightness
🔹 Hips that complain every time you sit or get up
🧑⚕️ Why Does It Get Worse in Midlife?
For many women over 45, arthritis (or arthritis-like symptoms) can flare due to:
- Falling oestrogen levels – oestrogen helps protect joints and reduce inflammation
- Increased visceral fat – belly fat fuels inflammatory cytokines. Remember we don’t see visceral fat, it’s on the inside!
- Blood sugar imbalances – linked to joint degeneration
- Stress hormones (hello, cortisol) – chronic stress ramps up inflammation
- Sedentary lifestyle – less movement = more stiffness and reduced joint lubrication
🍽️ How Food Can Help (or Hurt)
Top Anti-Inflammatory Foods to Add:
🌿 Leafy greens – kale, spinach, rocket
🐟 Oily fish – salmon, mackerel (omega-3s calm inflammation)
🫐 Berries – rich in antioxidants
🥑 Avocados, nuts, olive oil – healthy fats protect joints
🧄 Turmeric & ginger – nature’s anti-inflammatories
🌾 Whole grains – like oats, quinoa, brown rice. DO NOT AVOID THESE CARBS! (not ultra-processed wheat though)
Foods That May Worsen Symptoms:
❌ Ultra-processed foods – crisps, white bread, baked goods
❌ Refined sugar – spikes inflammation. Most white/beige goods!
❌ Alcohol – especially wine in sensitive individuals
❌ Seed oils (e.g. sunflower, seed oils, vegetable oils, fry lights etc) – omega-6s can tip the balance toward inflammation
❌ Nightshades (maybe) – tomatoes, peppers, potatoes, aubergine can trigger some people
💪 Why Movement is Essential for Arthritis
The right kind of exercise can significantly reduce symptoms, strengthen muscles to protect joints, and improve circulation and mobility.
In my classes, we focus on:
🔸 Strength Training (EWFIT)
- Builds muscle to stabilise joints
- Reduces pain and improves function
- Includes joint-friendly, controlled movements
- Especially important for knees, hips, and shoulders
🔸 PureStretch
- Gently improves flexibility and range of motion
- Helps reduce stiffness and postural tightness
- Breath-led movement supports the nervous syste
- Bonus: Movement also reduces cortisol, which lowers systemic inflammation. Win-win. 🙌
With My Time For Change & Menofit – my two programs for women over 45, I’m all about cutting through the noise and helping you make informed choices.
✔ Joint-friendly movement
✔ Hormone-balancing meals
✔ Anti-inflammatory lifestyle habits
✔ Supportive coaching in a compassionate, energising space
Nutrition isn’t about what’s trendy- it’s about what actually supports your body.
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