How to Treat Menopause Joint Pain Effectively

How to treat menopause joint pain. That’s the question that more than half the women in menopause seek answers to. Also called menopausal arthralgia, joint pain during menopause is a common symptom of this phase of a woman’s reproductive life. It affects different joints including knees, hips, spine, and hands. It may also be accompanied by stiffness, joint swellings, and aching. 

Alongside mood swings and hot flashes, joint pain is a less-talked-about menopausal symptom that impacts women’s daily lives. If you’re battling sore, stiff, or achy joints, know that you’re not alone and there are numerous ways to find relief. In this guide, we help you understand and treat menopausal joint pain, with solutions that help you feel more like yourself. 

How Common Is Menopause Joint Pain?

Joint pain stemming from menopause is surprisingly common. Research has shown that about 50% of menopausal women experience joint and muscle discomfort during this reproductive life transition. Some women report that it manifests as general stiffness in the morning, others say that they may feel sudden pain in specific joints, like the knees, hands, or hips.

In trying to understand menopause joint pain, it’s also important to acknowledge that the intensity of pain varies widely. Some women may experience mild, manageable aches, others may feel intense, chronic pain that deters them from carrying on with their day as usual. Knowing that joint pain is a common symptom of menopause helps ease concerns. However, understanding the causes is important to finding effective remedies.

What Are The Causes of Menopause Joint Pain?

The leading culprit of menopause joint pain is hormonal fluctuation, especially the decrease in oestrogen. Oestrogen serves a wider spectrum of roles in women’s bodies besides being a reproductive hormone. It also has protective effects that reduce inflammation and keep the joints lubricated. When the level of this important hormone drops, inflammation can rise, causing joint stiffness which leads to discomfort. 

To understand how to treat joint pain from menopause, it’s therefore important to look for other causes other reduced levels of oestrogen hormone.

Ageing and Wear and Tear

As our bodies age, our joints naturally undergo wear and tear—cartilage grows thinner over time, which causes increased friction between the bones. This becomes more noticeable when oestrogen levels drop. 

Sleep Disruption

Sleep disturbance is often caused by symptoms such as night sweats. It increases pain sensitivity and makes the joint discomfort more pronounced. 

Weight Fluctuations

During menopause, women can also experience weight gain, especially around the abdomen region. This increment adds more pressure to the bones and joints of the hips, knees, and lower back, resulting in pain. 

Inflammatory Response

During menopause, the hormonal changes you experience can lead to inflammatory responses like rheumatoid arthritis, causing general joint discomfort. 

Understanding these factors is empowering because it means there are ways to address each of them. So, let’s get into some options of how to treat menopause joint pain that doesn’t require harsh medications or complex routines.

7 Effective Ways on How to Treat Menopause Joint Pain

Just like most other menopause symptoms, there is no one-size-fits-all solution because every woman’s body is unique to her. How you respond to one treatment isn’t the same with other women. Therefore, you may have to experiment with different options to find one that works for you. 

Here are some practical treatment options for joint pain during menopause that have been proven effective for many women. 

1. Stay Active with Low-Impact Exercise
   

   When your joints hurt, exercise might be the last thing you want to do, but low-impact exercises can be quite beneficial. Maintain an active lifestyle with mild exercises that strengthen the muscles around the joints, increase flexibility, and keep joints lubricated, such as yoga, swimming, and walking.

   • Daily Stretches: Include mild stretching into your exercise routine to help lessen stiffness. Try to focus on painful spots, such as the shoulders, hips, and knees.
   • Tai Chi or Pilates: These types of exercise are particularly beneficial in strengthening the core 

   and expanding the range of motion to promote joint health.

2. Incorporate Anti-Inflammatory Foods

   Your diet can make a big difference in your efforts to relieve menopause joint pain.  A well-balanced diet rich in antioxidants, vitamins, and omega-3 fatty acids can help your overall health while also improving inflammation levels. Foods rich in these elements promote joint health and lessen inflammation.

   • Omega-3s: Chia seeds, salmon, and walnuts are some of the foods rich in omega-3. 
   • Vitamin D and Calcium: These nutrients are essential for strengthening your bones and are abundant in dairy, fortified cereals, and leafy greens. 
   • Turmeric and Ginger: These two spices are popular for their strong anti-inflammatory properties. Add a dash of turmeric to smoothies or soups. You can also add ground ginger to your tea to naturally soothe inflammation. 
   • Fruits and vegetables: These are high in polyphenols and antioxidants, which are important in fighting inflammation. Go for leafy greens, berries, and bright-coloured veggies. 

   Also, it’s important to avoid foods that can worsen inflammation, such as refined flour and sugar in cakes, pastries, candies, and biscuits. 

3. Maintain a Healthy Weight

   Weight gain puts additional strain on joints, especially the lower back, hips, and knees. Maintaining a healthy weight can therefore help you to reduce the pressure on these joints and pain severity.

   • Diet and exercise: Avoid high-calorie foods that accelerate weight gain, but more importantly, maintain an active lifestyle through regular exercise. 
   • Consult a Nutritionist: Sometimes, it can be challenging to effectively manage your weight, since women in menopause tend to gain weight naturally. If you’re experiencing difficulty with putting your weight in check, seek personalised diet plans from a nutritionist.

4. Get Adequate Sleep

   Sleep disturbance stemming from hot flashes and night sweats are also common during menopause. Poor sleeping routines eventually heighten your pain perception. So, another effective way for “how to treat joint pain in menopause” is to ensure you get a good night’s sleep. 

   • Have a sleep routine: You can significantly improve your quality of sleep by going to bed and waking up at the same time. 
   • Create a sleep-friendly environment: Ensure your bedroom is quiet, cool, and free from distractions, such as electronic devices. You’ll notice how this encourages restorative sleep.
   • Limit your caffeine and alcohol intake: Both are quality sleep’s worst enemy so you don’t want them to disrupt your hours of rest.

5. Get Hormone Therapy Replacement

   Wondering how to treat menopause joint pain through hormonal methods? Hormone therapy replacement (HRT) entails using medications that can replenish the levels of female hormones (oestrogen and progesterone). 

   HRT is effective for alleviating menopausal joint pain and other symptoms that occur during this phase of reproductive life. 

   • Supports bone density: HRT can help reduce the risk of osteoporosis (weakening of bones).
   • Enhances joint health: The oestrogen boost you receive from HRT can help maintain joint lining health, reducing discomfort and pain. 
   • Reduces inflammation: HRT boosts oestrogen, which offers anti-inflammatory effects that reduce joint pain.

6. Try Joint Supplements

   It’s also possible to get relief from menopause joint pain by using certain supplements that promote joint health. These include:

   • Glucosamine and Chondroitin: Studies suggest that these two supplements are effective in relieving joint pain due to their joint protective properties. They are essential in rebuilding cartilage and enhancing joint flexibility. 
   • Vitamin D and Calcium: Supplementing your body’s vitamin D and calcium requirements can support bone strength, especially if you’re not getting enough from your regular diet. 
   • Fish Oil: Fish Oil is high in omega-3, which is essential in reducing inflammation. 

   Before including any supplements in your joint care routine, consult your doctor first to find out if they’re suitable for your health conditions.

7. Practice Mind-Body Techniques
   

   In managing menopausal joint pain, there’s a correlation between the mind and body. Using methods like meditation, deep breathing, and mindfulness can be effective in managing pain perception and reducing inflammation.

   • Meditation: When you practice meditation for about 10 to 15 minutes each day, it can significantly improve your overall relaxation and cut down stress levels. Eventually, you can feel less intensive joint pains.
   • Deep breathing exercises: When feeling tense, try to take slow deep breaths and you’ll notice your muscles around the joints feel relaxed.

   Guided imagery: This is where you visualize yourself in a calm state free of pain. Guided imagery can help in managing pain, especially when in chronic discomfort.
   

8. Consider Acupuncture
   

   Acupuncture has been proven effective as a natural therapy for relieving joint pain and balancing hormone levels. It involves inserting tiny needles into specific points in the body to stimulate increased blood flow and reduce inflammation. 

   The results of acupuncture in easing joint pain may not be readily evident. But with consistency through a series of treatments, you can realize the best results.

When Should You Consult Your Doctor About Menopausal Joint Pain?

After searching for how to treat menopause joint pain and finally landing on one of the discussed methods, it may or may not produce the desired relief. But after trying several methods without success, it’s always advisable to consult your menopause care specialist, especially if the joint pain worsens. 

Seeking medical intervention is crucial if the severity of the pain interferes with your quality of life and daily activities. Your doctor may recommend physical therapy, prescription medication, or even HRT after assessing your specific needs. 

Conclusion 

Looking for how to treat menopause joint pain early is essential before it becomes unbearable. Like many other symptoms of menopause, joint pain can severely affect the quality of life of menopausal women. Joint pain can be a result of several factors including ageing, hormonal imbalance, weight gain, and other lifestyle choices. 

To effectively manage menopausal joint pain, you can consider eating a balanced diet, staying active, using supplements, and hormone therapy replacement. The solution that works for others may not be effective in your case, therefore, you may need to experiment with other methods. 

If the pain worsens despite trying the recommended remedies, it’s advisable to talk to a menopause health specialist. Book a session with Dr Nadira today to begin your relief journey from menopausal joint pain.