What is it & why do women over 40 suffer from it so often?
A frozen shoulder is a condition that slowly but surely settles into your body. Movements that once came naturally become painful and limited. This stiffening of the shoulder joint can persist for months, sometimes even years. But what exactly happens in your body with a frozen shoulder? And why does it mainly affect women over 40?
The medical term for a frozen shoulder is adhesive capsulitis. With this condition, the joint capsule (the connective tissue that surrounds the shoulder joint) becomes inflamed and thicker. The capsule loses its suppleness and effectively sticks to the shoulder joint. As a result, movement becomes painful and limited. A frozen shoulder usually goes through three stages:
The freezing stage: pain is at the forefront, especially at night or with sudden movements.
The frozen stage: the pain subsides somewhat, but mobility is minimal.
The thawing stage: mobility slowly returns and the pain disappears.
The entire process takes on average 1 to 3 years, but the course varies from person to person.
How do the symptoms develop?
A frozen shoulder often develops gradually, without any clear injury. In some cases overuse or a fall plays a role, but usually the cause lies deeper. Doctors suspect that low-grade inflammation and hormonal changes contribute to the capsule cramping up. Stress and tension also have an influence: a tense neck-shoulder area leads to reduced blood flow and poorer recovery. The nervous system plays a role as well. With prolonged stress, the body enters a state of alertness. The muscles remain subtly tense, blood circulation decreases and recovery processes slow down. In this way a physical complaint can eventually "freeze".
The link between frozen shoulder and menopause
A striking number of women develop a frozen shoulder during peri-menopause or just afterwards. That is no coincidence. Around this stage of life, the production of oestrogen declines. This is a hormone that affects not only bone density, but also connective tissue. Oestrogen keeps your connective tissue supple and resilient. When hormone levels drop, elasticity decreases. The result: stiff joints, dry tendons and quicker inflammatory reactions. Oestrogen also plays a role in blood flow and nerve conduction. A deficiency can make your shoulder more vulnerable to inflammation or adhesion. That is why a frozen shoulder is sometimes called "the menopause shoulder".
Holistic ways to heal
Although a frozen shoulder needs time to heal, you can positively influence the recovery process. A holistic approach focuses not only on the joint itself, but also on your nervous system, hormones and emotional balance.
1. Move with gentleness
Complete rest is rarely helpful; gentle movement, on the other hand, is. Exercises from physiotherapy, yoga or qigong stimulate blood flow without forcing anything. Think of small circular movements, shoulder rolls and breath-focused stretches. Avoid painful movements, but stay within your comfortable range. Consistency is more important than intensity.
2. Anti-inflammatory nutrition
Nutrition plays a major role in recovery. Choose omega-3 fatty acids (salmon, walnuts, flaxseed), plenty of vegetables, turmeric, ginger and green tea. Avoid sugar, alcohol and processed products: these actually promote inflammation. A well-functioning gut flora supports your immune system and helps to dampen inflammatory reactions.
3. Relax your nervous system
Stress slows down healing. Meditation, breathwork or soft music help the body switch to the "rest & digest" mode, in which recovery takes place. A warm bath, red light therapy or massage can also literally make the area "thaw".
4. Bring your hormones into balance
During menopause, phytoestrogens (plant-based oestrogens) from food – such as flaxseed, tofu and red clover – can help support hormonal balance. If you wish, seek guidance from an orthomolecular therapist who specialises in hormonal balance.
5. Work on emotional softening
A frozen shoulder calls for not only physical but also emotional thawing. Often there is a deep sense of tension or "carrying too much" underneath it. Writing, body-oriented therapy or energy work can help to release that inner cramping.
6. Keep your shoulders nice and warm
Warmth is essential for making the connective tissue more supple. Think of a warm compress, an infrared lamp or a special shoulder warmer. Warmth relaxes the muscles around the shoulder joint and promotes circulation. This is important because the inflammatory phase is often accompanied by reduced blood flow.
7. Use anti-inflammatory herbs
Herbs such as turmeric and boswellia are known for their natural anti-inflammatory action. Turmeric (with black pepper for better absorption) reduces tissue inflammation. Boswellia helps preserve joint function and reduces swelling. You can take them as a supplement or, for example, add them to a cup of golden milk.
Supporting natural recovery
A frozen shoulder is a slow but instructive condition. It invites you to slow down, let go and move with gentleness. By paying attention to nutrition, hormones, stress and emotional balance, you can support natural recovery.
Source: Holistik.nl