How to Manage Joint Pain during Menopause
Out of all the different life stages that women experience throughout their lives, we could easily argue that menopause is the least explored, understood or researched. And yet, menopause is an incredibly crucial phase in a woman’s life — and it may bring along a series of new symptoms, discomforts and even aches and pains.
One of the most typical complaints that menopausal women express is joint pain. Joint pain in menopause is very common, but that’s not to say it has to be a problem. Whatever part of menopause you are currently in, there are plenty of things you can do to alleviate your joint pain. Read on to learn more.
Joint pain in menopause: what are the causes?
Let’s first establish why joint pain in menopause tends to occur so often.
Hormones
Just like in many other stages of women’s lives, hormones play a very important role in menopause too. During this life phase, estrogen levels drop significantly, hindering the body’s ability to prevent joint pain and inflammation.
As a result, joint protection can weaken, which in turn causes aches and stiffness in the joints — most commonly, those of the hands and feet.
Mental and emotional health
Entering menopause can often trigger a heightened state of stress and anxiety for many women. Not looking after your mental health during menopause can cause your body to ramp up the production of cortisol, one of the so-called “stress hormones”.
Ultimately, this means two things. On the one hand, stress causes your muscles to tense up more, which in turn puts a lot of pressure on your joints. On the other hand, high levels of cortisol negatively impact your body’s natural ability to fight inflammation, making you more prone to aches and pains.
Posture
If you find yourself often slouching over while working, sitting down or even relaxing in front of the TV, then you might be making your joint pain much worse. Bad posture has a negative impact on your range of motion, putting strain on both your muscles and your joints.
Try to always pay attention to how you sit and stand and remember to incorporate daily stretches or gentle exercise into your normal routine.
Diet
Did you know that certain foods can actually make your joint pain worse? That’s because some nutrients have a natural tendency to increase inflammation in your body. And when inflammation reaches high levels, it causes a wide range of issues — including joint pain.
The main culprits to watch out for are caffeine, alcohol, sugar, processed foods, dairy and fizzy beverages.
How to manage joint pain during menopause
Now that you know what the main risk factors for joint pain in menopause are, let’s take a look at a few ways in which you can manage this pain and enjoy this new phase of your womanhood.
Anti-inflammatory foods
Just as some foods can increase inflammation in your body, others can reduce it — so stock up on those if you want to decrease your joint pain. We’re talking:
Whole grains, such as oatmeal, brown rice, millet and quinoa
Omega-3 fatty acids, such as those found in salmon, mackerel, sardines and herring
Fruit, including berries, oranges, tomatoes and avocados
Vegetables, including broccoli, leafy greens and beets
Legumes, like peas, beans, lentils and chickpeas
Dark chocolate
Nuts and seeds, including almonds, hazelnuts, cashews, flax seeds, chia seeds and sesame seeds.
Similarly, upping your water intake is another great way to stave off joint pain in menopause.
Ice or heat applications
Joint pain in menopause can also be eased by applying regularly ice or heat packs to the affected area. Remember to wrap your pack around a tea towel or muslin, in order for it not to come into direct contact with the skin.
Exercise
I would advocate for getting regular exercise throughout your entire life — and this applies to your menopausal years, too. Depending on how severe your joint pain is, you can try a simple, brisk stroll followed by some stretches. If you feel more energetic, you can try a dynamic yoga or Pilates class or go for a swim.
Supplements
Magnesium, calcium and Vitamin D: this is the magic trio that can help you greatly ease your joint pain in menopause. Get into the habit of taking a daily multivitamin tablet or drink that contains the recommended amount of these three nutrients — as well as adding magnesium flakes to your baths which works great, particularly after exercise.
The takeaway
Joint pain in menopause is a very common ailment, but please don’t feel like you’re destined to suffer. If you follow the tips and tricks in this guide, you will soon be able to appreciate a big reduction in your joint pain and embrace all the best bits about this new chapter.
