I always hear, “Why do my joints hurt” during menopause and beyond. If you’ve experienced joint pain during menopause, midlife, and beyond, you’re not alone. So don’t panic; it is not what you might think sometimes.
As your body ages, it starts to change in ways that can disrupt your daily life. It is important to learn more about the changes that occur during menopause and about how you can alleviate the symptoms, including joint pain.
Joint pain can be a common symptom for women in their midlife as the levels of estrogen and progesterone in their bodies decrease, which can lead to changes in bone density and joint health. The hormonal imbalance shifts in midlife, especially fluctuating estrogen levels, can deeply impact your joints. (1)
Here are some common causes of joint pain in women during menopause and beyond:
- Osteoporosis is when bones become weak and brittle, increasing the risk of fractures. Women are at a higher risk of developing osteoporosis after menopause due to decreased estrogen levels.
- Arthritis is a condition that causes inflammation and stiffness in the joints. Women are more likely to develop arthritis than men, and the risk increases with age.
- Hormonal Changes: Changes in hormone levels during menopause can lead to joint pain and stiffness. Estrogen plays a crucial role in maintaining joint health, and a decrease in estrogen levels can lead to joint pain and inflammation. Another reason to elevate your current lifestyle choices into healthier ones is to be able to fight inflammation.
- Weight Gain: Women may experience weight gain during menopause, especially in the belly, which can put additional strain on the joints and lead to joint pain.
- Lack of Exercise or Activity: Lack of exercise can lead to weaker muscles and joints, increasing the risk of joint pain and stiffness.
- Inflammation: Estrogen helps protect against inflammation and has an anti-inflammatory effect on the body. However, as it shifts and declines naturally during perimenopausal and menopause, it can increase the symptoms of inflammation, sometimes chronic, including muscle pain and joint inflammation.
As early as in their forties, most women notice achy joints, stiffness, and other symptoms associated with menopause and beyond. Many seek a joint cream at CVS or the latest anti-inflammatory medication. But what if there was an easier way?
The good news is that there are things that you can do to help reduce or even eliminate the joint pain in your body!
Here are some things you can start working on Today to help you to be able to start Thriving and Living your best life.
- Strength Training regularly can increases bone mineral density, help strengthen and stabilize muscles around the joints and improve joint health. Plus, as a bonus, lifting weights can also help boost estrogen levels. (2)(3)
- Gentle Stretching can help ease menopause joint pain and is a non-medical form of pain management proven to reduce menopause joint pain significantly. Taking quick stretch breaks at work to doing yoga, T’ai chi, or pilates are great ways to help relax, help muscle flexibility, stretch out your muscles, and strengthen your bones. (4)
- MOVE More-Regular movement will help keep joints lubricated so they flex and extend more easily and with less pain. Try walking, swimming, cycling, yoga, and etc. Also, it helps to have an exercise routine that is not too intense or stressful on the body.
- Hydrate-We all know staying hydrated is crucial, but did you also know that it helps fight inflammation by flushing toxins out of your body? Ensuring you are hydrated daily can also help keep your joints well-lubricated.
- Eating a Balanced Whole Foods diet with lots of fruits, veggies, legumes, whole grains, complex carbohydrates, healthy fats including nuts and seeds, and lean protein will help reduce inflammation and pain. It also gives your body the nutrients you need, like calcium and vitamin D, which are essential in joint and bone health. Make sure to eat less heavily processed and refined food and sugars, and reduce your alcohol consumption.
- Over-the-counter pain relievers, such as acetaminophen or ibuprofen, will help manage joint pain.
- Work on Reducing Inflammation that causes joint pain. Women need to consider lifestyle changes that can help decrease inflammation, such as getting sufficient sleep, reducing stress levels, eating a nutritious and anti-inflammatory diet. If you need help eating more of an anti-inflammatory diet, I can HELP!
If joint pain is severe or persistent, it is important to consult a healthcare provider to determine the underlying cause and appropriate treatment.
Taking control of your health by making lifestyle changes can help alleviate and possibly eliminate joint pain caused by hormonal imbalances.
The best thing you can do is stay proactive about finding natural ways to help reduce inflammation and pain. Luckily, you can do many things to help reduce that pain and keep yourself feeling strong and thriving in your midlife and beyond.
“Reduce inflammation to treat the root of many issues. If your gut isn’t working right, it can cause so many other issues.”― Jay Woodman
Need help Thriving and Living your Best Life in Menopause, Midlife, & Beyond? I can HELP! Book a FREE 30 min Breakthrough call today.