Menopause and Joint Pain

For anyone that knows me, they know THIS is my thing! If there is one symptom of the Menopause that has been debilitating and crippled me, its Menopause and joint pain! If you have read ‘My Menopause Journey’ blog you too will know how much of an effect this has had on my life. So, looking into it has been one of my easier blogs to write.

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Menopause and Joint Pain

I never realised just how many women suffer with painful joints, stiffness when moving and generally ‘hurt’ all over. I know from all the information I have read and endless searching for a solution for myself, that it’s not just an age related issue but just another Menopause issue down to the diminishing Oestrogen levels. Oestrogen plays an important role in maintaining joints and keeping our bones healthy, it is unclear how it does this but it is thought to minimise the swelling around the joint.

 Some key points to remember to aid joint pain are;

• Keep hydrated – dehydration contributes to joint pain.

• Most common joints effected by Menopause are – fingers, wrists, neck, shoulders, knees, and hips.
• Maintain a healthy weight – less pressure on the joints.
• Exercise – low impact exercises such as yoga, swimming, and biking.
• Eat a balanced diet – including lots of nutrients, especially vitamin D and Calcium.
• Take anti-inflammatory Medication – Ibuprofen can help.
• See your GP if it becomes unbearable – My GP prescribed Naproxen and it helped me.
• Physiotherapy – This can be a great help in keeping you mobile.
• Alcohol and smoking – alcohol depletes the body of water which increases inflammation causing joint pain and smoking has been found to increase sensitivity making pain worse too.

• Avoiding stress – this can have a negative effect on your joints as high quantities of the hormone cortisol are released.
• Poor posture – this puts extra pressure on your joints and limits your range of motion, making it harder for the muscles to take the load off your joints.

Foods that can ease joint pain;

• Omega-3-rich-foods – contain lots of oils and have a positive effect on inflammation. (Salmon, Sardines, Tuna, Almonds, Chia seeds, Soybeans)
• Antioxidant-rich-foods – these foods have powerful antioxidants that reduce inflammation. (Raspberries, Broccoli, Peppers, Blueberries, Cherries)

Lots of fruit and vegetables reduce inflammation, so keeping to a healthy diet with lots of fresh food such as pineapple, apples, mushrooms and avocados can be beneficial to keeping joint pain under control.

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Remedies to help with Joint Pain:

• Heat pads, warm baths or wheat scarfs are good for stiffness and can help with flexibility.
• Ice packs can help to numb the nerve endings dulling the pain down.

• Acupuncture can be good for balancing hormones and pain relief.
• Chiropractor or Osteopath can detect joints that are out of line.

Best Supplements for Menopause and Joint Pain:

• Hormone replacement therapy (HRT)- this can be used to address joint pain and may be suggested by your GP, it is thought to relieve some of the symptoms of joint pain but not all.
• Calcium – good for bones during menopause which is important as Osteoporosis is a condition lots of women can get during the decline of Oestrogen which makes our bones more fragile and prone to breaking.
• Magnesium – is needed for calcium to be absorbed into the bloodstream, research shows that a magnesium deficiency can contribute to inflammation which leads to pain in the joints.

• Vitamin D – a lack of this can lead to weakness in the bones and joint pain. Sunlight is the best way to get Vitamin D, however in the winter months the sun is not strong enough, so a supplement is a good idea. Eating foods rich in Vitamin D is also recommended.
•  Omega 3 – Lots of oily fish or taking a supplement would be the next best thing.
• Devils Claw – The root of this plant is commonly used to treat muscle and joint pain.
• Arnica- a well-known traditional remedy for relieving aches, pains and bruising.
• Glucosamine – a great supplement to start taking at the beginning of menopause as a preventative measure, it can help reduce deterioration of joint tissues which means you avoid joint pain later on! It can also help to prevent other joint conditions such as osteoarthritis.

Natures Best have a page on “Menopause” and lots of supplements that Women take for different symptoms, they are a very high-quality brand so I would definitely have a look at their site if you are looking for supplements, click here to be taken there!

Ladies, don’t suffer in silence, there are lots of different remedies you can try to cure joint pain so be sure to book an appointment with your GP to rule out other conditions and get yourself some help! If you have any remedies or suggestions for joint pain please leave them in the comments below!

We have recently added a Menopause Symptom Tracker to our shop, its great for keeping track of all of your menopause symptoms, click here to check it out!

*DISCLAIMER*This page does not provide medical advice; it is intended for informational purposes only and is based upon my opinion and experiences. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on The Executive Menopause website. Always seek professional medical advice.