Menopausal joint pain affects many women and can be a source of significant discomfort and decreased quality of life. In this blog, we will explore the causes of menopausal joint pain, its symptoms, and some tips on how to manage it.

What causes menopausal joint pain?

Menopausal joint pain is caused by several factors. First, the decrease in Oestrogen production during menopause can affect the joints. Oestrogen plays a significant role in maintaining healthy joints, including providing lubrication to the joints and promoting the growth of new cartilage. When oestrogen levels drop, it can lead to a decrease in joint lubrication, leading to friction, inflammation, and pain.

Another factor that contributes to menopausal joint pain is weight gain.

Menopausal women can have a tendency to gain weight, which can put extra pressure on the joints, leading to increased pain and stiffness.

Additionally, the natural ageing process can lead to joint degeneration, which can further exacerbate joint pain.

What are the symptoms of menopausal joint pain?

Menopausal joint pain can manifest in different ways. Common symptoms include:

1. Stiffness in the joints, particularly in the morning or after periods of inactivity.
2. Swelling or inflammation in the joints
3. Decreased range of motion in the joints
4. Pain or tenderness in the joints, particularly in the hands, knees, hips, and shoulders
5. Cracking or popping sounds in the joints
6. Fatigue or exhaustion

How can menopausal joint pain be managed?

While menopausal joint pain can be challenging to manage, there are several strategies women can use to alleviate the symptoms.

1. Exercise regularly: Engaging in low-impact exercises such as yoga, swimming, or walking can help improve joint flexibility and reduce pain. Exercise also promotes weight loss, which can relieve pressure on the joints.

 2. Maintain a healthy diet: Eating a well-balanced diet of what I would call “proper food”  of mainly fruits and vegetables with small amounts of meat, dairy and wholegrains can help control weight gain and reduce inflammation in the joints.

 3. Try to increase the amount of foods rich in omega 3 such as oily fish, grass fed meat, vegetables and definitely avoid seed oils and all processed foods. Consider an omega 3 supplement  (get one without omega 6)

4. Manage stress: Stress can worsen menopausal symptoms, including joint pain.if you can keep your cortisol levels down that will be advantageous. Good ways to manage stress, are meditation and deep breathing exercises.

5. Try hot packs if your joints are particularly painful

6. Talk to a doctor: If joint pain is severe or affecting daily activities, it is essential to talk to a doctor. A doctor may recommend medications or hormone replacement therapy to alleviate symptoms.

Some women take supplements of Glucosamine and/ or chondroitin however there is no real evidence that these are effective and they are not recommended by the UK body NICE. (National institute for clinical excellence) If you did want to try these supplements then be aware that they can interact with the blood thinning drug warfarin and glucosamine is thought to interfere with the way your body handles glucose possibly leading to insulin resistance. 

In conclusion, menopausal joint pain can be a challenging symptom to manage, but there are several strategies women can use to alleviate pain and improve joint health. By exercising regularly, maintaining a healthy diet, managing stress, and talking to a doctor, you can reduce joint pain and improve your quality of life during menopause.