Aging and Aches: Deciphering Normal Pains from Serious Health Issues

Have you noticed that the older you get, the more body aches and pains you seem to wake up with? You’re far from alone. Body aches and aging go hand in hand as our bodies change during the aging process and react to natural wear and tear on our bones and muscles.

While some body aches are expected as we age, significant and chronic, recurrent, and flares of pain can be a symptom of age-related conditions such as osteoporosis, osteoarthritis or rheumatoid arthritis. In this article, we'll share the differences between normal age-related body aches and signs of a more serious health condition, plus tips for alleviating pain and caring for your body as you age.

Distinguishing Between General Aches and Pains, Normal Age-Related Changes, and Signs of a More Serious Health Condition

Experiencing mild joint stiffness and muscle aches during aging is normal, especially in the mornings and after physical activity. Typical pain areas include the neck, lower back, knees, wrists, elbows and pelvis. You can manage mild body aches with over-the-counter pain relievers like Advil Dual Action, but if body aches significantly impact your functioning in daily life or persist for an extended period, there might be a more serious underlying health condition at play.

It's time to see your doctor for body aches if your pain is severe, persistent, or impacting your quality of life — especially if you're experiencing additional symptoms such as swelling or redness in your joints, unexplained weight loss, or fatigue. In some severe conditions, you may not experience noticeable symptoms. For example, you may not know if you have a condition like osteoporosis (a disease that weakens your bones) until a bone breaks more easily than expected. Regular check-ups with your healthcare provider can help in the early detection of chronic conditions.

Healthy Habits That Can Alleviate Pain and Promote Overall Wellness

Setting healthy habits and caring for your body can minimize body aches and lower your chances of developing a chronic condition. Here are a few manageable lifestyle changes you can make:

• Stay active: Physical activity is essential as you age. Regular exercise minimizes body aches by strengthening your muscles and keeping your joints flexible. Low-impact workouts like yoga and stretching exercises or aerobic exercises like walking, swimming, or using a stationary bike are good places to start. Aim for 30 minutes of physical activity a day — this can include three 10-minute sessions over the day.
• Get enough sleep: Sleeping is your body’s time to repair and regenerate. A lack of sleep can cause increased inflammation and other issues, leading to body aches and pains. Creating a regular sleeping schedule, avoiding large meals and caffeine a few hours before bed, and putting away electronics an hour before bedtime can help ensure you get enough rest.
• Practice stress management techniques: Stress can cause your muscles to tense up, triggering soreness in your back, neck or shoulders. Techniques like meditation and deep breathing can reduce tension in your body and alleviate body aches.
• Vitamins and supplements for body aches: Vitamins and supplements are an excellent way to ensure your body is getting the nutrients it needs to perform at its best and minimize aches and pains. Centrum Silver offers a range of daily multivitamins, including formulations for older adults that contain additional nutrients such as vitamins D and B6, and calcium, to support healthy bones and muscles*. With Centrum Silver you have the benefits of:
  • B vitamins and lycopene help support heart health +*
  • Zinc and B vitamins help support normal brain function*
  • Vitamins A, C, and E, and lutein help support healthy eyes +*

Chat with your healthcare provider about which supplements are best for you.

• Eat a balanced diet: Diets rich in fruits, vegetables, whole grains, and lean proteins are a great way to reduce inflammation that can contribute to body aches and support your overall health. Try incorporating anti-inflammatory foods like fatty fish, nuts and leafy greens and avoid eating too many processed foods and foods high in sugar and sodium. 9 out of 10 Americans don’t get enough fiber. Benefiber provides easy to take formats that are gentle to take every day to help supplement fiber intake.

Remedies for Managing Pain

Sometimes, you need a little extra help beyond lifestyle adjustments to manage age-related pain properly. Try these remedies for alleviating body aches:

• Over-the-counter pain relievers: For fast-acting pain relief, you can count on over-the-counter products such as Advil and Voltaren Arthritis Pain Relief Gel to temporarily relieve pain.
• Stretching exercises for body aches: Use gentle, targeted stretches to loosen tight muscles and reduce pressure on joints in areas where you’re experiencing pain.
• Massages for body aches: Massage therapy can relieve pain by relaxing sore muscles and improving circulation. Target specific areas with a self-massage using a foam roller or massage ball at home.
• Hot and cold therapy for pain relief: You can treat aches and pain with hot therapies that improve blood flow and cold therapies that reduce inflammation. Heat therapy is best for stiff and sore muscles and joints. Apply by using heating pads and steamed towels, spending time in a sauna, or taking a warm bath. Cold therapy is most helpful in reducing swelling and inflammation and can be applied using cold packs or taking a cold bath. Sometimes, a combination of both is most beneficial.

You can lead an active lifestyle well into your senior years by proactively managing age-related body aches. Understanding the difference between everyday aches and pains and signs of more serious conditions, adopting healthy lifestyle habits, and knowing which pain-relief remedies to use are essential tools for aging gracefully.