Rolling out of bed should feel like you’re ready to win the day. But for many women, some mornings are filled with the crack, snap and pop of painful joints!
Indeed, joint pain and having an aching body are common symptoms in midlife — striking more than half of all menopausal women. In fact, a study found that women’s risk of experiencing chronic pain raised by 85% in menopause.
Joint pain and body aches are related to what’s described as “orthopedic menopause” — which occurs before the hormone-related symptoms are felt. During orthopedic menopause, the body starts to hurt and make itself felt.
Of course, we can still feel young in our mind and spirit, but we do have to acknowledge that our body undergoes some changes. That’s just the reality of this thing called life!
But hey, don’t fret — there are many ways to get relief from body aches and joint pain in menopause.
You just have to understand what’s really happening in your body, so you can support it with the right lifestyle and habits. When you have the facts, you can take the right steps — and that’s what we will talk about in this article!
Does Low Estrogen Lead to an Aching Body and Joint Pain in Menopause?
Yes, it does! Estrogen levels naturally decline as we approach menopause, and this does not only affect our reproductive functions. Low estrogen also impacts the whole body, including our joints and muscles — and leads to discomforts, like joint pain and an aching body.
Our body has estrogen receptors everywhere — from hair follicles to toenails. Our discs, tendons and muscle attachments also benefit from the lubricating effect of estrogen. This is why a woman’s body tends to be affected, almost in every corner, when estrogen levels decrease!
Here are more facts explaining how our hormones affect our bones, tissues and muscles:
→ Estrogen regulates fluid levels throughout the body. When estrogen levels decline (especially in postmenopause), your skin gets drier and less elastic. The tissues of your joints also become more brittle, which causes pain!
→ Decreasing estrogen levels can lead to the loss of bone density. This puts menopausal women at higher risk for osteoporosis and bone-related problems!
→ Estrogen is found to reduce pain perception. When levels decline, you become more sensitive to pain!
→ Estrogen deficiency is associated with insulin resistance. Over time, when glucose levels are left unmanaged, IR can affect the muscles and bones — leading to inflammation, joint pain and nerve damage!
Besides hormone fluctuations, dietary and lifestyle factors also play vital roles in women’s overall health. How? Well, stay with me because further down, I will share some diet hacks and lifestyle tips, so you can get ahead of joint discomforts!
Can Stress Cause Body Aches and Joint Pain?
Yes — stress can cause musculoskeletal pain, tightness, soreness and spasms because it lowers your pain tolerance. In some cases, chronic stress (combined with dietary and lifestyle factors) leads to bone-related conditions, such as arthritis and fibromyalgia.
Stress can definitely make the body feel all sorts of achy and creaky. When you are stressed, your muscles tense up [Stress Effects – The American Institute of Stress] to protect themselves from a perceived injury or threat. Yes, our system is intelligent! The body pumps out hormones, like cortisol and adrenaline, to get us ready to take on any trouble. But if we’re always in superhero mode and never get to relax, those same hormones can start CAUSING trouble.
Think of it like this: When you’re stressed, your muscles tense up as if they’re getting ready for action. But if there’s no action, they just stay tense and start to complain — which is why you might feel stiff and sore.
And about your joints — yes, stress can make them join the protest, too. If you’ve got conditions like arthritis, you might notice they flare up when you’re under a lot of pressure. That’s because stress can lead to inflammation, which is like throwing fuel on a fire of pain!
Tight muscles caused by stress can also result in headaches, pain in the neck region, back pain and shoulder pain. This can potentially set off an unhealthy cycle — especially if you stop exercising (due to pain) and turn to painkillers for relief!
And that’s something I don’t wish you to end up with because we were made to move! It is important to get moving, even if it hurts, because exercise helps build muscles and serves like a lotion or lubricant for your joints!
I understand that we can’t always control what life throws at us, but we can choose how to respond to stressful situations. Little things that foster inner peace aren’t so little when you do them with intent!
A Point to Ponder About Aging…
We’ve all been preaching about “age is just a number”. A more modern twist to that is “70 is the new 50.”
Indeed, many of us today find that our zest for life remains — even as we reach what were considered the “golden years”. We have dreams and plans that go far beyond society’s expectations!
Whether it’s exploring new places, picking up fresh hobbies, doing something adventurous or launching a new project, we are redefining what it means to be our age. And oh, I’m not even complaining — it’s such a wonderful thing!
For decades, we have allowed self-limiting beliefs to take over. We’ve been programmed (deep in our culture, society and media exposure) to think of aging as nothing more than just a “decline”.
“Oh, I can’t do that trail anymore. What if I fall?”
“I don’t think I should push this project. What if they find it silly?”
“I’m too old to learn a new hobby. I’m good!”
But it’s one thing to acknowledge that your body is aging, and it’s another to let age restrain you.
There’s so much more to enjoy out there!
We’ve got ENOUGH REASONS to stay in great shape!
So, the next time a joint pain, sore muscle or body ache tries to stop you, don’t let “Oh, I am indeed not getting any younger” win.
Instead, counter that thought with, “Yes, my body needs a lot more care now. But she’d be happy to serve me for more years if I worked WITH her — not against her”.
Don’t let the critical, self-doubting, 50-year-old spirit tie you up!
Use this milestone as an opportunity to liberate yourself. YES, YOU CAN!
What Helps with Body Aches and Joint Pain in Menopause?
There are effective ways to soothe an aching body and joint pain in menopause:
- Eat an Anti-Inflammatory Diet
- Embrace Fasting
- Do Bone-Strengthening Exercises
- Hydrate
- Detoxify
- Try the Healing Power of Acupuncture
- Take Bone-Healthy Supplements
Whether it’s the stiffness that greets you in the morning or the aches that follow throughout the day, you can find relief by incorporating these habits into your lifestyle!
1. Eating a Bone-Friendly Diet: What Foods Decrease Joint Inflammation?
A balanced, nutrient-dense diet loaded with antioxidants, good fats and anti-inflammatory properties is the way to go for your bones! Cutting back on sugar, refined carbohydrates and processed foods will also keep you away from inflammation!
Some of the best foods for your joint health are:
Turmeric: Turmeric’s active component, “curcumin”, is what gives the spice and brilliant golden color. But do you know what’s more interesting? Curcumin has anti-inflammatory effects — making turmeric a great natural remedy for joint inflammation! Turmeric also contains antioxidant properties that help fight oxidative stress (which can potentially cause the degeneration of joint tissues)!
Ginger: Like turmeric, ginger also offers anti-inflammatory, anti-ulcer and antioxidant effects! Besides these benefits, research shows that ginger contains certain amounts of analgesic (painkilling) properties!
Vitamin C-Rich Foods: Other than being famous for its immune-boosting effects, vitamin C is also a powerful antioxidant — which fights molecules that trigger joint inflammation. Vitamin C serves as a co-factor as well in collagen formation!
Omega-3 Fatty Acids: Most of us know Omega-3 as the “heart’s best friend”, but little did we know that it has also been a fantastic friend to our bones! Studies show that Omega-3 reduces fracture risk and decreases bone loss — making it another key nutrient to support bone health!
Bone Broth: This delicious soup is an excellent source of collagen — the “glue” that holds our body together. Collagen is also a key component to promote bone strength and cartilage formation!
Fermented Foods: What can I say, these foods sure know how to “age well”! Fermented foods have been proven to reduce inflammation throughout the body — including our joints. Some of them that you can try making at home are sauerkraut, kombucha, natto, kefir and kimchi!
Leafy Greens: Romaine and Bibb lettuces, broccoli, spinach, kale and parsley can slow down cartilage destruction and lessen the chances of bone loss that occurs with age. But hey, remember to go easy on salad dressings!
💡DID YOU KNOW?
Studies showed that eating a Mediterranean diet reduced inflammation and enhanced joint function among women with rheumatoid arthritis!
2. Ease Inflammation and Joint Pain with Fasting!
Studies showed that in just a few days, fasting reduces joint pain, swelling, morning stiffness and other arthritic symptoms!
According to researchers, intermittent fasting reduces the release of inflammatory cells called “monocytes”.
Experts found that during fasting, these inflammatory cells go into “sleep mode” — making them less inflammatory! On the other hand, those who had poor eating habits experienced an increased number of monocytes in their blood.
You see, monocytes are highly inflammatory cells that can cause serious damage to our tissues. Fortunately, you can prevent a broad spectrum of diseases caused by chronic inflammation — by embracing the anti-inflammatory effects of fasting!
✅ Traditionally, fasting was a spiritual practice — a way of purifying oneself. Undeniably, this concept has stayed deep within the core of fasting! Besides the health benefits that come with it, fasting allows us to evaluate our relationship with food. Fasting encourages us to stay away from “guilty pleasures” and develop mastery over our body!
3. Break a Sweat, Not a Leg: Try These Exercises to Strengthen Joints!
As we get older, our activity levels decline, our weight goes up and joint stiffness begins. We often just put up with pain, but it is never too late to reverse this cycle! 💪
Some of you probably think that moving around will only worsen joint pain. It is actually the other way around! One of the best things you can do to keep your joints healthy and flexible is to use them!
Here’s something to remember: Our body is built to react to any pain perceived as dangerous. However, we don’t have systems in our body that react to pain caused by the natural breakdown of our tissues, muscles and bones! So, we have to convince our body that we “know” what the pain is and where it is coming from. Exercising and moving serve as “hacks” that allow our body to overcome the pain from within!
On that note, sitting all day is NOT good for your joints and muscles. If your job involves a lot of sitting, try to take a break and move around every 30 minutes or so! Also, make time for simple stretches — they are not only good for your joints, but they can let your mind rest, too!
Strength training and high-intensity interval training (HIIT) are good as we age, but we always have to check in on our body. Personally, I did level up my workout in midlife and started doing more strength training — including bend-over exercises with weights. For some time, I felt okay doing them. I actually felt stronger and fitter! But eventually, I developed a bulging disc — which takes a lot of time to heal.
Now, I am very careful about my exercise routine. It does not mean I am doing less — I still do a lot. But I always see to it that I am listening to the inner state of my body. I also learned to connect with my core and support my spine all day long!
👉 TIP: Search for “Core Balance Training” on YouTube. Dr. Ryan Peebles, a Physical Therapist, posts great videos on how you can effectively get out of pain!
Other recommended exercises for an aching body and joint pain in menopause are yoga, Pilates, Qigong and Tai Chi. There are also various routines particularly intended for finger arthritis, knee arthritis and hip osteoarthritis!
Check out the videos below and learn how to do these easy exercises!
💡 DID YOU KNOW?
Every extra pound you gain puts four times the stress on your knees. The flip side is that even a small amount of weight loss will give your knees relief! Research has shown that losing as little as 11 pounds may improve your joint health and cut your risk of osteoarthritis by 50%!
4. Hydrate and Feel Great! Why is Hydration Important for Joints?
Our cartilage is made up of 65%-80% water. Therefore, proper hydration is vital to replace lost fluids and moisture! Drinking enough water also becomes more important in menopause because your body cannot retain water, as well as it used to.
Do you know what happens to our bones when we are dehydrated? They shrink and go brittle! This change in structure can, in turn, affect the mechanical function of our bones. They will have a hard time moving the way they are supposed to — which may result in painful movements!
Water is your best choice — not soda, sports drinks or sugary juices. Fueling your body with sugar will only make things worse because sugar triggers inflammation!
Moreover, go slow on your coffee consumption. Studies show that caffeine has been associated with reduced calcium absorption!
✅ If you are a caffeine-iac who always needs a cup of Joe in the morning (like me), limit your intake to 1-2 cups daily. Then, try healthier alternatives that will energize you throughout the day! Check out my article here and discover 10+ coffee alternatives!
5. Detoxify: How Environmental Toxins Affect Our Bones
When toxins build up in our body, they can manifest as joint and muscle pain. Among the common toxins we are exposed to are non-organic personal products, home products, preservatives and additives from food and environmental toxins.
Too much is happening in and around us. But sometimes, we forget that there are things we can do to reduce our toxin exposure! All we have to do is support our body’s natural “detox centers”.
The most important detox centers include the liver, kidneys, lungs, lymph, colon and skin. They work 24/7 to lessen the damage from toxins! Yup, thanks to our ever-reliable body, these toxins don’t live long inside because they are killed and flushed out!
Hence, we must take a step higher at strengthening our body’s natural detoxifying powers — especially in menopause. If we don’t, the toxins can be reabsorbed through the lining of the intestines — back into the body (instead of being excreted)! This “toxin recycling” can eventually damage our bone and muscle tissues, nerves, gut and overall immunity!
So here are some things to remember, sweetie:
• Get the lymph flowing. Lymph nodes are fluids that work as our little “toxin throwers”. Sadly, if we don’t move enough and stimulate them, the “hi-way” where they travel can be filled with roadblocks! One great thing you can do for your lymphatic system is to get moving every day. Also, you can try dry brushing — it is proven to speed up the lymphatic circulation and drive out toxins!
• Support your gut function. The digestive enzymes needed to break down toxins from foods, naturally decrease as we get older. To optimize your gut, add some fermented foods to your diet, take probiotics and supplement with digestive enzymes! More importantly, eat foods that will BOOST (not BLOW UP) your gut function!
✅ Crops are sprayed with pesticides. Poultry animals are fed with growth-promoting drugs. Farmed fish are exposed to antibiotics and contaminants. Even common household items, like cleaners and detergents, are also loaded with harmful chemicals!
And personal care products? They are not created equal. Some contain parabens, lead and phthalates! Find more EYE-OPENING facts about toxin overload in my article “Powerful Ways to Cut Toxic Overload during Menopause!“
6. Does Acupuncture Relieve Aching Body and Joint Pain in Menopause?
Acupuncture may curb pain by boosting the amount of natural pain killers in our body. The sensations brought by needles send a signal that travels to the brain — triggering the release of pain-reducing chemicals called “endorphins” and “enkephalins”!
Recent studies showed that acupuncture was beneficial in relieving rheumatoid arthritis. It induced an anti-inflammatory effect, antioxidative effect and regulation of immune system function!
More than that, the goal of acupuncture in menopausal women is to minimize or eliminate physical and emotional symptoms. Studies have shown that acupuncture also helps alleviate hot flashes, vaginal dryness, insomnia and mood problems! Totally worth trying!
💡 DID YOU KNOW?
More than 10 million acupuncture treatments are administered annually in the United States alone. Its rise in popularity, particularly in the West, can be attributed to its effectiveness for pain relief and to the fact that scientific studies have begun to prove its efficacy!
7. Anti-Inflammatory Supplements for Menopause Joint Pain
Collagen, glucosamine, chondroitin sulfate, MSM (methylsulfonylmethane), hyaluronic acid, fish oil, devil’s claw, rose hip and magnesium are among the best anti-inflammatory supplements for joint pain in menopause!
→ Collagen has won such a good name for itself in promoting skin and hair, but did you know that it is also proven to support bones and tissues?
When combined with essential vitamins and minerals, collagen has a beneficial effect on joint health and improves women’s general well-being!
One of the best natural sources of collagen is bone broth. You can also level up your collagen intake through supplements — especially that our body’s natural collagen decreases as we age!
→ Glucosamine is a compound naturally found within the cartilage of your joints. It is made from chains of sugars and proteins — bound together! So, what exactly can it do for our bone health?
Well, it acts as one of your body’s natural “shock absorbers” and joint lubricants. Yup, you owe some gratitude to this compound for allowing you to move around, while minimizing pain in the joint, bone and muscles!
Most of the time, glucosamine is sold together with chondroitin sulfate, MSM (methylsulfonylmethane) and hyaluronic acid as supplements for promoting joint health.
→ Chondroitin sulfate is a supplement that works to reduce inflammation.
→ MSM [Efficacy of glucosamine, chondroitin, and methylsulfonylmethane for spinal degenerative joint disease and degenerative disc disease: a systematic review – PMC (nih.gov)] is a sulfur-containing compound that also helps alleviate joint pain and improve immunity.
→ Hyaluronic acid provides proper lubrication to your joints for better flexibility and promotes mobility!
• Fish oil is made of healthy fats that restore joint tissue and provide joint lubrication! Fish oil can also help increase blood flow during exercise — to keep pain and swelling at a minimum. Look for “EPA” (eicosapentaenoic acid) and “DHA” (docosahexaenoic acid) when reaching for this supplement — those are the essential elements that will provide the health benefits your joints!
• Devil’s claw is traditionally used to relieve joint pain and inflammation. It reduces the release of inflammatory proteins that have a degrading effect on joint cartilage!
• Rosehip is an herbal medicine proven to give anti-inflammatory and pain-relieving effects for the joints! It also contains vitamin C, which is rich in antioxidants — working to fight free radicals that can potentially cause tissue damage!
• Magnesium naturally calms your brain, nervous system and muscles. Along with this, it also helps eliminate excess calcium in your joints — which can cause joint stiffness and pain!
💡 DID YOU KNOW?
While researchers continue to dig deep into calcium supplements’ effectiveness for bone health, the claim keeps getting weaker and weaker. In fact, the American Journal of Clinical Nutrition showed that calcium supplements do not reduce fracture rates in postmenopausal women! Shocking, yeah? Always try to get that calcium from natural sources!
Rheumatoid Arthritis Versus Osteoarthritis: How Do I Know the Difference?
Rheumatoid arthritis (RA) and osteoarthritis (OA) are different types of arthritis that can cause stiff, painful joints. So, how do we know the difference?
Their differences begin with what causes them. Osteoarthritis commonly occurs after years of mechanical “wear and tear” on the cartilage. On the other hand, rheumatoid arthritis is an autoimmune disease.
RA occurs when the immune system malfunctions and starts attacking healthy tissues, mainly the synovium (the linings of joints). The same inflammation affecting the joints can also damage organs — including your eyes, skin, heart, and lungs.
Unlike RA, OA is not an autoimmune disease. You get it when articular cartilage (the smooth, white tissue at the ends of bones, where they meet to form joints) breaks down. This breakdown is the result of daily “wear and tear”. In other words — a natural result of aging.
🎦 Listen to Dr. Lisa Lilienfield as she explains more about RA and OA! In this video, Dr. Lisa explains how arthritis can be treated — in the eyes of a Functional Medicine expert!
🎦 If you want to hear a real story about conquering arthritis, listen to Dr. Michael Ruscio’s conversation with one of his patients! Dr. Ruscio is also a Functional Medicine specialist who looks at health issues from the root!
What is a Joint Flare-Up?
A joint flare-up or “osteoarthritis flare-up” is a sudden and temporary increase in symptoms. These symptoms include joint pain, swelling, stiffness in the morning, reduced range of motion in a joint, fatigue and difficulty sleeping (due to pain).
Flare-ups usually result from several factors — including dietary triggers, stress, injury and weather changes. In healthy joints, the cartilage allows our bones to move smoothly. However, osteoarthritis causes the cartilage to wear away and the bones to rub together — leading to pain and stiffness.
→ If you want to read an expert’s view on healing joint flare-ups and arthritis, check out Dr. Susan Blum’s groundbreaking Three-Step Protocol! Dr. Susan is a leading expert in Functional Medicine who wants to offer women a better approach to healing arthritis permanently!
What is Fascia and How is it Related to Chronic Pain?
Fascia, also called “connective tissue”, is a thin casing that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place. Fascia does more than provide internal structure — it also has nerves that make it almost as sensitive as the skin!
In the past, knowledge of fascia was relatively low, but its importance has been realized more recently as it was found to:
✅ Support and shape our body
✅ Improve the body’s ability to slide and move
✅ Have many connections to nerve endings (where there are movement and pain sensors)
✅ Affect our body awareness and overall well-being
Here’s the interesting part:
Fascia does not show up on laboratory tests like MRIs, CT scans or X-rays — the reason why it is often missed by doctors. That means, it really is possible to have a diagnosis that is not working for you or is based on incomplete data.
Now, orthopedic specialists have discovered that some cases of chronic pain might be due to having damaged fascia! You see, when the fascia has contracted or tangled, it can cause pain in the legs, lower back and all the way up to the shoulders.
🎦 Watch this video from Dana Sterling, founder of Sterling Structural Therapy, as she explains the mystery of chronic pain — and how fascia might be the “missing puzzle piece”!
✅ Today, there are increasingly specialized training programs for fascia. But if you are looking for simple-yet-effective tools, you can use foam rollers (they can be painful at first, so start slow)! You can also use your fists and elbows to create pressure where it feels tight. And of course, you will never go wrong with muscle-relaxing exercises — like yoga.
Takeaway
Well, that was a long read! I hope all that info did not give you more “pain” (maybe a little in the eyes), but helped you see clearly that there are ways to heal from joint pain in menopause!
It is high time to pay attention to your needs. Be a good observer and LISTENER to your body because often, there’s more to our symptoms than meets the eye!
It may feel like joint pain, but it might be your hormones in need of balance.
It may feel like joint pain, but it might be your diet in need of an upgrade.
It may feel like joint pain, but it might be your muscles in need of extra movement.
It may feel like joint pain, but it might be toxins “stuck” in your system.
It may feel like joint pain, but it might be stress — messing up with your internal peace.
It may feel like joint pain, but it might be a nutrient deficiency.
It may feel like joint pain, but it might be your gut getting so exhausted.
Look, it is not about the handful of things to do. It is not about having so many nails to hit.
It is about HITTING THE NAIL ON ITS HEAD.
It is never too late to dance to the rhythm of your life again — without complaining about your knees! You’ve got this!
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Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.