The menopause causes huge changes to your body. There is a long list of common symptoms that crop up as you're going through it, even if you're on hormone replacement therapy. Hot flushes, low mood, night sweats, a drop in bone density and aching joints are something thousands of menopausal women go through as their hormone levels decline.
Fear not though, as there are lots of things you can do to get some joint pain relief. Let's get into it!
What is joint pain?
Joint pain can include pain and discomfort as well as inflammation and swelling around any part of a joint. This includes cartilage, bone, ligaments, tendons, or muscles. It can strike at any part of the body, although usually the knees, shoulders, neck, elbows, hands, and spine are the most affected.
If you've previously injured a particular part of your body, pain is much more likely to radiate around these joints due to your previous trauma. It's also likely that the pain will increase as you grow older, as you lose bone density and muscle mass.
Rheumatoid arthritis is an autoimmune disease which causes inflammation and pain in joints. The immune system attacks the tissue around joints which produces fluid to keep them flexible.
What is the menopause?
The menopause is the time when the ovaries are no longer releasing eggs, you don't have a menstrual cycle and your oestrogen levels drop with each passing year. Menopause usually happens between the ages of 50 and 55, but it can sometimes happen earlier. Menopausal women will experience many menopause symptoms as the years go by, including aches and pains.
What is menopause joint pain?
You have oestrogen receptors all over your body. Oestrogen supports your overall health and many functions including bone growth, heart health, gut health, mood regulation — and it also reduces inflammation.
When oestrogen levels drop in menopause, it results in symptoms which include anxiety, sleeplessness, night sweats, mood swings and hot flushes — and for some menopausal women this includes musculoskeletal aches.
For many women, lower oestrogen levels in menopause also leads to an increased risk of osteoporosis and osteoarthritis. Menopausal arthritis symptoms include aches and stiffness around the joint, which often feels warm to the touch. Larger joints are more likely to be affected with chronic pain such as tight hips and sore knees.
How to protect against menopause joint pain
The good news is that there are lots of things you can do to reduce inflammation, improve joint health and relieve joint pain in menopause. Here are some of our top tips.
Stretch regularly
By keeping muscles flexible and strong you can protect yourself from musculoskeletal aches. Strong muscles help to support your skeleton and joints, maintain your posture and alignment, and help you move well. Stretching helps to ease joint pain as it lubricates your joints and improves your range of motion.
You can try out some light stretches in the safety of your own home — Bupa's Waking Up Stretching Routine has loads of great tips to help get you started. Applying heat to the area that's in pain can help to relax your muscles before you start, while ice applied to your joints afterward reduces inflammation.
Weight-bearing exercises
Although it may feel counter-intuitive at first, weight-bearing exercises can help to reduce joint pain as they strengthen ligaments, muscles and joints. Bodyweight exercises, hand-held weights and resistance bands can all help to build strength, support bone density and exercise your heart too. The Arthritis Foundation lists 16 Ways To Keep Joints Healthy.
Avoid excess weight gain
Menopause weight gain puts extra pressure on your joints — it's one of the first things you should focus on if you want to reduce joint aches in menopause. Menopausal symptoms can include higher cortisol levels which can pack on unwanted fat.
More weight means more pressure on joints, particularly the hips and knees. Set some goals for regular exercise and maintaining a healthy weight to ease aches and pains.
Cold compresses and hot water bottles
Ice packs and hot water bottles are not only helpful when it comes to exercising, but they can come in useful when joint pain strikes, too. Ice will help soothe your pain as it reduces blood flow, which in turn relieves pain and helps to reduce inflammation. Applying heat pads and compresses helps to loosen up stiff joints.
Consider hormone replacement therapy (HRT)
By replacing the hormones you lose with hormone replacement therapy (HRT) as you go through menopause, you can protect yourself to some extent against the symptoms of low oestrogen, including joint aches and muscle aches.
Include anti-inflammatory foods
A balanced diet can help keep joint pain in check and lots of foods can help towards preventing stiffness, aches and pains. An anti-inflammatory diet rich in omega-3 fatty acids — found in oily fish such as salmon and sardines — is a great place to start. Plant proteins such as quinoa and pulses can also help to fight inflammation.
The Mediterranean diet is also widely viewed as an anti-inflammatory diet. Citrus fruits like oranges and lemons, and leafy greens such as kale and spinach, are great for boosting your vitamin C levels. Eating lots of fruit and vegetables with their high water content can help to keep joints hydrated — and menopausal women tend to carry less water in their bodies, so hydration is especially important.
Consider supplements for menopause joint pain
Targeted supplementation can go a long way toward supporting bone and joint health in menopause. Here's what the evidence points to:
Collagen peptides — Collagen is the most abundant protein in the body and a key structural component of cartilage, tendons, and ligaments. Oestrogen stimulates collagen production, so as levels decline in menopause, collagen synthesis slows — contributing directly to joint stiffness and reduced cartilage cushioning. Research suggests that collagen peptide supplementation can support joint comfort and mobility, making it one of the most targeted supplements for menopausal joint pain.
Vitamin D — Necessary for strong bones and muscles. Without it the body cannot absorb calcium, which is essential for good bone health. Low levels of Vitamin D are associated with painful joints, and deficiencies are more common in winter months, which can make pain worse. Eve Biology Menopause Meal Replacements for Weight Control provide 35% of your daily Vitamin D requirements in each serving.
Magnesium — Plays a key role in muscle function and nerve signalling. Low magnesium is common in menopausal women and can contribute to muscle cramps, tension and joint discomfort.
Calcium — Works alongside Vitamin D to maintain bone density. As oestrogen declines, bone loss accelerates, making adequate calcium intake essential.
Omega-3 fatty acids — Found in oily fish and fish oil supplements, omega-3s have well-established anti-inflammatory properties that can help reduce joint swelling and stiffness.
Does menopause joint pain go away?
Joint pain affects many women as a natural part of ageing, but it can be managed. During menopause, joint pain can occur as hormone levels steadily decrease. Adjusting your lifestyle and supplementation can help. HRT can replace your oestrogen and help to ease discomfort to some extent, and so can regular exercise.
What This Means For You
Oestrogen plays a part in many body functions, including helping to keep the skin and joints hydrated — and stimulating the collagen production that keeps cartilage and connective tissue strong. While joint and muscle pain and a little stiffness are often considered a natural part of ageing, the decline of oestrogen can also be responsible for what we refer to as menopause joint pain.
A good diet and regular exercise will keep your weight in check and your muscle strength up. Supplementation with collagen peptides, Vitamin D, calcium, magnesium and omega-3 can help to relieve joint pain and stiffness. Stretching and movement is important to keep the body and joints lubricated and mobile.
