Menopause and Joint Pain Causes and How To Treat The Symptoms

Once upon a time, there was a time when climbing stairs was…well, just climbing stairs. It has now become an Olympic event with actual sound effects like creakes, and pops!

If this sounds like you, welcome to the Menopause and Joint Pain Club. A place where your joints suddenly decide to audition for a percussion band, and your hips join a secret rebellion against you.

BUT, fear not, because I am still walking, (okay, limping) through this journey.

My Menopause and Joint Pain Story: A Tale of Creaks and Comebacks

Like I said, It all started with the stairs. As I climbed the stairs, my knee felt like it popped out the other way. I slowly pulled myself up the last few stairs into my home office and quickly started Googling, “Am I falling apart, or is this just menopause?” Spoiler alert: it was one of the menopause symptoms. I tried ignoring it (bad idea), self-diagnosing (worse idea), and finally sought real solutions (best idea). With some trial and error—and a good dose of humor—I found strategies that worked.

What Causes Menopause Joint Pain?

According to the clever people out there. Menopause Joint Pain starts when your hormone levels (estrogen) take a nosedive during the menopause transition, inflammation tends to rise, and cartilage—the cushion between your joints—can start to thin. Combine that with the natural aging process, and you’ll have a recipe for creaky mornings and stiff afternoons.

I also found a research published in a journal called:Menopause.It has been shown that declining estrogen receptors are linked to increased inflammation markers, causing joint discomfort. Moreover, a 2018 study inArthritis Research & Therapyhighlighted that postmenopausal women are at a higher risk of osteoarthritis due to these hormonal changes.

Seriously, why only us? Starting to feel mad, because men do not have to menstruate, and they do not need to go through menopausal symptoms. Oh, Eve…why? Anyway, before I start pointing fingers, there is some light at the end of the tunnel. We need to be a bit proactive. Let’s first look at some tips or treatment options on how you can manage menopausal joint pain.

Best Ways to Manage Menopause Joint Pain (Home Remedies)

Keep Moving (Even When You Don’t Feel Like It)

They say motion is lotion for your joints. Regular, low-impact exercises like walking, swimming, or stretching can improve flexibility and reduce stiffness.

Scientific studies support this: A review in theJournal of Aging Researchemphasized that moderate exercise not only improves joint function but also reduces inflammation in menopausal women.

Now, as someone working from home, this one is the most difficult. My income is generated from sitting in front of my computer. Just like I am doing right now. I have to sit to write, and because I love my working life so much, I sit all day.

What I thought: If I can get myself a fit watch, I can set it up to remind me to stand up every hour, run downstairs, and get a sip of water. So, I got myself a watch…did it work? Sometimes, but the idea quickly fades as the days go by.

Lesson Learned:You can have all the gadgets you want. You can have the best mindset and goals, but if you do not leave your environment where you are stuck, it will be very difficult to achieve movement. You have to join a local gym and start swimming or start a daily walking routine with a friend. It is important to have others around you to motivate you and keep you accountable. Doing so, you will have so much fun and forget you’re exercising (mostly).

Anti-Inflammatory Diet

Food can be your best friend or your worst enemy. Focus on anti-inflammatory foods like salmon, leafy greens, berries, and nuts. And yes, chocolate (the dark kind) is on the list—thank you, antioxidants!

A study inNutrients(2020) found that omega-3 fatty acids, common in fatty fish, significantly reduce inflammation and joint pain in postmenopausal women.

What I thought: I hate fish, and there are so many things that just taste better. How on earth will I be able to change my diet effectively?

Lesson Learned:Do not leave all your favorite foods, just be mindful and try to avoid processed junk, too much sugar, and too much caffeine. Basically to summarize. Keep things simple and balanced. A healthy diet will help you avoid excess weight gain, and help you stay a healthy weight. Your joints will thank you later.

Hydration, Hydration, Hydration

Think of water as oil for your creaky door hinges (a.k.a. your joints). Staying hydrated helps maintain the elasticity and lubrication of your tissues. According to a report in theAmerican Journal of Clinical Nutrition, even mild dehydration can exacerbate joint discomfort and stiffness.

What I thought: It is easier to drink water in warmer months, but when it is cold, it becomes a challenge.

Lesson Learned:If you hate drinking water, make it interesting! In warmer months add lots of crushed ice and infuse it with lemon, cucumber, and even some non-sugar flavorants or stevia. In colder months, heat up the water and add some herbal teas with stevia. You can actually even add ice and make it an iced tea for summer.

DietarySupplements to the Rescue

Certain supplements can work wonders for joint health:

• Glucosamine and Chondroitin:Helps protect cartilage.
• Omega-3 Fatty Acids:Reduces inflammation, and helps avoid heart disease.
• Turmeric (Curcumin):Nature’s anti-inflammatory powerhouse. A study inPhytotherapy Researchconfirmed its efficacy in reducing joint pain.
• Collagen:Supports joint and skin health (bonus: glowing skin!).

What I thought: I have read somewhere if you take too many supplements, your body might not even use them, which means, you will lose money in the process.

Lesson Learned: Make sure you consult your doctor so he can test what supplements are needed for your body at that time as our body’s requirements change over time. To just buy an over-the-counter supplement is probably the worst thing to do. There is a thing called overdosing, even on supplements.

Stretch Like a Cat

Gentle stretching can alleviate stiffness and improve your range of motion. Incorporate a few stretches into your morning routine—your body will thank you.

What I thought: Yeah…I love stretching. I already do that on my bed, every morning.

Lesson Learned:Stretching with hubby is fun.

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Rest and Recovery Are Key

Menopause fatigue is real, and overdoing it can worsen joint pain. Listen to your body and prioritize rest. Invest in a supportive mattress and comfortable shoes.

What I thought: I am a real example. I always get so upset with myself. I try to lose weight. Jump in and start exercising like crazy, just to be out of action for a week, a day or two later.

Lesson Learned: I am no longer 30. I cannot do what I used to do. I have to slowly work my way back to being more flexible, more energized, and more mobile.

Heat or Ice Therapy

I do hope you are skipping this stage. Some women experience joint pain so bad that they need a little extra TLC. Heat therapy (like a warm bath or heating pad) can soothe stiffness, while ice packs help reduce inflammation after activity.

Research inPain Medicinefound that alternating heat and cold therapy can be particularly effective for managing chronic joint pain.

What I thought: I have not yet had such bad joint pain, but I have one of those blue packs where you click the metal plate and the blue liquid changes to super hot gel. It’s really awesome technology.

Lesson Learned: There is an actual difference between heat and ice therapy.

Embrace Mind-Body Practices

Stress can exacerbate pain, so consider mindfulness practices like meditation. When I say meditation, I talk about biblical meditation where we actually focus on the positive things God has given us. Something happens if we become thankful.

A study inComplementary Therapies in Medicineshowed significant pain reduction in menopausal women who practiced mindfulness and meditation regularly.

Lesson Learned: Your mind is stronger than you think. What you thinketh, you becometh! Do not think you are “done”. There are many things to help you get over this season of your life. Thankfulness is key.

Essential Oils for Pain Relief

Recently my friend deep-dived into essential oils, and whether we want to believe it or not, essential oils can provide natural relief for joint pain. Popular options include:

• Eucalyptus Oil:Known for its anti-inflammatory and analgesic properties, it can soothe sore joints when massaged into the skin.
• Peppermint Oil:Contains menthol, which creates a cooling effect and helps relieve pain.
• Lavender Oil:Promotes relaxation and can help reduce the perception of pain.
• Ginger Oil:Effective in reducing inflammation, as supported by research inPain Research and Management.

How to Use:Dilute a few drops of your chosen oil with a carrier oil (like coconut or almond oil) and gently massage the affected areas. Alternatively, add them to a warm bath for an aromatic soak.

What I thought: I used to not think much about essential oils. I thought it was used only for massages.

Lesson Learned: Essential oils are now part of my life. It freshens my home. I wear the fragrance around my neck, and I even use them to pray over my family.

Gentle Exercises to Do at Home

I know regular exercise is probably the last thing on your mind now. Especially if you have pain in your joints, but if you cannot join a gym where you can swim or do light exercises, you can surely incorporate some great exercises at home.

Chair Yoga:Perfect for those with mobility challenges, chair yoga includes seated stretches to increase flexibility.

Resistance Band Workouts (strength training):Lightweight and easy to use, resistance bands can help strengthen muscles around the joints.

• Walking in Place:A low-impact cardio option that you can do while watching your favorite show.
• Simple Stretches:Try touching your toes, gentle side bends, and neck rolls to keep your body limber.
• Weight-Bearing Exercises: Get yourself two 5kg weights with adjustable plates. Start small and work your way up. Weight training is so very good for your bones, and your bones are one of the parts of your body that decline over time. Doing regular weight training will also ensure you do not lose muscle mass, which is important for healthy joints.

When to Seek Your Healthcare Provider

If joint pain is severe, persistent, or affecting your quality of life, it’s time to call in reinforcements. Consult a health care provider or physical therapist to explore options like physical therapy, medications, or other treatments. Do not leave it until you cannot walk anymore. It is important to find out what is truly wrong with you. Sometimes it is not menopause-related joint pain but some other injury you might have. You will then require alternative therapies, or even counter medications to assist you with your painful joints.

Menopause joint pain is a challenge, but it doesn’t have to derail your life. By adding some simple lifestyle changes like: staying active, eating well, and pampering those hardworking joints, you can tackle this phase with grace…and maybe even a little sass.

Remember, you’re not alone on this journey. Menopause might be a natural part of life, but you’ve got the tools—and the humor—to conquer it.

Got your own tips or funny menopause stories? Share them in the comments below. Let’s laugh, learn, and increase our overall health together.

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