The overlooked factor in women's health: Fascia and hormonal shifts
Ladies in your 20s and 30s, this is for you. You have the advantage of time. Understanding the changes that come with aging allows you to focus on prevention instead of just treatment.
A 2024 study reported that over 70% of women will experience musculoskeletal symptoms during menopause—and for 25%, these symptoms will be severe enough to be disabling. These changes start in perimenopause, driven by hormonal shifts, and include joint pain, muscle loss, bone density decline, and osteoarthritis.
But there’s one crucial piece missing from most conversations: FASCIA.
The Fascia-Hormone Connection
Fascia—the connective tissue that holds everything in your body together—heavily depends on estrogen. When estrogen declines, these changes follow:
Fascia tightens → Movement becomes more restricted as elastic collagen (Type III) breaks down and stiffer collagen (Type I) increases. This stiffness is felt everywhere—from your muscles to your skin, and even during intercourse.
Arterial stiffness increases → Blood vessels lose elasticity, leading to higher blood pressure, inflammation, and increased cardiovascular risk.
Bone density declines → With estrogen loss comes weaker bones, greater muscle loss, and an increased risk of osteoporosis and fractures. Women face a 32% mortality risk after a hip replacement.
Cardiovascular health suffers → Less estrogen means reduced oxygen and nutrient supply to tissues, increasing metabolic dysfunction and slowing down cell repair.
Gut microbiome shifts → Hormonal changes impact digestion, inflammation, and fascia health.
What Can You Do?
As a physical therapist—and a woman entering my fifth decade—I am passionate about empowering women with the knowledge they need to maintain mobility, strength, and longevity. Here’s where to start:
Hydration is non-negotiable – Supports cellular health, digestion, blood pressure, and fascia mobility.
Resistance training is essential – This isn’t yoga or jogging. You need to pick up weights (start light, progress to heavier) with proper technique. If you need guidance, reach out, I would love to be a part of your journey!
Move often – Aim for 45-minute walks or bike rides most days of the week.
Eat whole foods & fiber – Prioritize unprocessed, fiber-rich foods for gut health and microbiome diversity.
Prioritize protein – Animal proteins are superior in quality. If you’re vegan, be prepared to work harder to meet protein needs—almonds and broccoli won’t cut it.
Rethink alcohol – The more you drink, the more you compromise sleep, gut health, and overall well-being. If you enjoy alcohol, make it intentional and infrequent.
The Bottom Line
Your body will change—but you have control over how well you navigate those changes. It may seem far away, but if you start now you’ll thank yourself later, I promise!
Let’s go, ladies!!
Tiana
