Are you experiencing joint pain during menopause? It’s a common issue many women face, but it doesn’t have to hold you back from living your life to the fullest. Let’s explore what causes this discomfort and discover practical ways to manage it. Are you ready?
Understanding Menopause and Joint Pain
Menopause Explained
Menopause occurs once a woman has not had her menstrual cycle for 12 months and is now in a postmenopausal state. Perimenopause is when menstrual cycles are irregular for at least a year—hormones, including estrogen, decrease. Menopause typically occurs between 40 and 58 years of age. (1)
Hormone Changes
Estrogen, in the form of estradiol, is the main form of estrogen produced during a woman’s reproductive years. Estrone is an inflammatory form of estrogen produced during and after menopause from the adipose tissues, which is another name for stored body fat. Progesterone is anti-inflammatory, and as menopause progresses, progesterone levels decrease.
Cause of Joint Pain
What is a joint?
The point where two bones come together is called a joint. Some joints support movement, and others do not. For example, the knee is a joint. The bones that make up the knee joint include:
- Femur (thigh bone)
- Tibia (lower leg bone)
- Patella (kneecap)
Cartilage in the joint, in addition to synovial fluid, serves as cushioning. If your bones moved against each other without any cushioning, it would be painful and lead to bone remodeling. Ligaments keep the bones together and provide some support. Muscles are attached to the bones via tendons, which also provide support.
Maintaining skeletal muscle mass to support joints is vital. A weight-lifting routine is paramount to maintaining muscle strength. I’ll talk more about this later.
What Joints are at risk?
Osteoarthritis is known as the “wear and tear” disease due to degeneration of the protective tissue in the joints. Osteoarthritis typically attacks the following joints:
- Hands
- Knees
- Hips
- Spine
How Does Menopause Affect Joints?
Estrogen has a protective role on our joints, and once it starts decreasing during menopause, that benefit starts to decline. Estradiol begins to decrease while estrone increases, leading to inflammation. Inflammation also increases as we age. This new inflammatory state attacks the tissue in our joints, which can lead to osteoarthritis. (2)
Other causes of Osteoarthritis
- Overuse of a joint – repetitive job or sport
- Genetics – more susceptible if other family members have OA
- Gender – women are more likely to suffer from OA
- Excessive weight – being overweight can increase the pressure on your joints.
- Weak muscles – strong muscles support your body (another reason to lift weights!!)
Common Joint Pain Symptoms
Symptoms
Osteoarthritis can decrease the quality of life because of a lack of mobility and joint pain. Typical symptoms include:
- Stiffness
- Pain
- Swelling
Effect on Daily Activities and Quality of Life
Common symptoms reported by women include joint aches, and this pain can temporarily stop the function of the joint. If your knee is aching, you can’t walk, and your mobility is impaired. If your hand hurts, well, you really can’t do much! Joint pain and stiffness can be frustrating because you may be unable to do the activities you enjoy, decreasing your quality of life. (3)
Tips For Managing Joint Pain
Anti-inflammatory Diet for Managing Joint Pain
As we age, inflammation increases; as mentioned previously, a decline in estrogen will also increase inflammation. Many research studies have demonstrated the effects of the Mediterranean diet on inflammation and cartilage degradation in osteoarthritis. (4) The good news is that it may help quell inflammation!
What is the Mediterranean Diet?
The Mediterranean diet focuses on whole grains, fruits, vegetables, legumes, and olive oil and limited intake of dairy, alcohol, and meat. The Mediterranean diet omits typical American cuisine of processed meats, trans fats, saturated fats, and refined grains, which may promote inflammation. Fish is also a staple in the Mediterranean diet. The health benefits likely come from high intakes of antioxidants, omega-3s, and polyphenols. (4)
Many studies support the Mediterranean diet’s health benefits, including fighting inflammation. It is simple to incorporate, and you can start by using the foods discussed later.
In addition to decreasing inflammatory markers responsible for degrading the cartilage in your joints, the Mediterranean diet may also lead to weight loss. While the focus is not necessarily weight loss, it can help alleviate some pain and increase function in joints affected by osteoarthritis. Keep reading to learn how to incorporate some of the foods from the Mediterranean diet into your meals. (5)
Omega-3
Mediterranean diet includes a lot of fish, legumes, nuts, and seeds, which can be high in omega-3. Omega-3 supports anti-inflammatory pathways in the immune system. There are different types of omega-3 depending on the source you are consuming.
There are three main types of omega-3 alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Plant sources like chia seeds and walnuts contain ALA. ALA must be converted to DHA. The conversion of ALA to DHA is inefficient; therefore, ALA is not 100% absorbed by the body. DHA is high in coldwater fish and seaweed. Omega-3 is an essential fat we need from food because our bodies cannot make it. (6)
Polyphenols
Polyphenols are abundant in plant-based foods and have antioxidant and anti-inflammatory functions. Good sources of polyphenols include fruit, vegetables, whole grains, nuts, seeds, legumes, herbs, and spices. Coffee even has polyphenols that support gut health! In this 2020 review, a few specific polyphenols demonstrated a role in decreasing inflammation in osteoarthritis.
- Curcumin, a component of turmeric, may suppress the progression of osteoarthritis.
- Resveratrol, found in the skin of red grapes, has antioxidant and anti-inflammatory activity that may slow the progression of osteoarthritis.
- Olive oil may improve joint health and function. Olive oil is a staple in the Mediterranean diet.
- Green tea suppresses inflammation.
- Quercetin, found in onions and apples, works as an antioxidant.
It is important to note that food is the key to overall health, and supplements do not replace a healthy and balanced diet. Polyphenols may work with other nutrients in the plant to provide health benefits rather than just taking one nutrient in a supplement.
Exercise
You would think that if you are suffering from joint pain, you are done exercising. Some days, you may be in pain, and the last thing you want to do is work out. You may feel like you need help to accomplish your daily living activities, such as chores. It can be disabling and frustrating to be in pain and discomfort.
Staying active is essential for quality of life as you age. Our skeletal muscle mass starts to decline as we age, so staying active is vital to maintaining independence and quality of life.
Strength Training
Lifting weights is not only for men! The stigma around women lifting weights has changed, and more women have been picking up dumbbells. Adding a strength training session to your exercise routine has many health benefits. Building muscle decreases the rate of skeletal muscle mass as we age and helps maintain our joints.
Strength training may also aid in pain management when dealing with menopause joint pain. They don’t have to be heavy weights, either. A combination of pilates, strength training, and aerobic exercise with three to five sessions a week lasting for an hour may help with pain management during osteoarthritis. (7)
Aerobics
Aerobic exercise may help women with joint pain during menopause maintain their physical abilities and improve their endurance. Aerobic exercise may help women with osteoarthritis maintain their physical abilities and improve their endurance. In this review of exercise for osteoarthritis, yoga, water-based exercise, and cycling improved the function of the joint and relieved pain. If you are suffering from osteoarthritis, it is best to stick to exercises that do not involve high-impact movements, such as swimming, walking, and cycling. Exercise that involves high impact, like jump squats, burpees, etc, should be limited.
You may have days where your joints are causing a lot of pain, but it is okay to take a day off or exercise body parts that are not aggravating you. Aim for 150 minutes a week of aerobic exercise, which could be broken up into 30 minutes five times a week with two to three days of strength training. (8) Do not start an exercise routine before getting medical clearance from your doctor, especially if you are in much pain!
Seeking Professional Help for Joint Pain
Medication
Non-steroidal anti-inflammatory drugs (NSAIDs) are used for menopause joint pain management, but they do have health implications when taken long-term. Analgesics is another medication used for pain management of osteoarthritis. Additional medication treatment information can be found on the Arthritis Foundation website.
HRT or hormone replacement therapy is another option to manage osteoarthritis. With these options, it is necessary to speak with a doctor to assess if the medications mentioned are appropriate, as each woman’s needs will differ.
Bringing It All Together
Osteoarthritis is a joint disease that affects women more than men and may be related to a poor diet, physical inactivity, changes in hormones, and excess weight.
Menopause joint pain may not go away completely, but there are some simple ways to manage it. A combination of lifestyle habits can help you manage your quality of life when dealing with osteoarthritis.
Components of the Mediterranean diet can decrease inflammation in the joints during menopause. Incorporating aerobic exercise and weight lifting helps support the joints.
Include more plant-based foods into your diet, consume fish like salmon twice a week, and use olive oil in recipes. If you are not currently strength training, start with one total body session once a week and increase it to two to three times a week. Also, include an aerobic routine at least once a week and increase frequency and duration as much as possible.
All information provided is general advice. Please consult your primary provider for personalized guidance based on your individual needs.