Menopause and joint pain - all you need to know to maintain your joint health

Menopause is known as a significant life transition stage for women. It occurs when there has been no menstrual period for 12 months and, on average, is experienced at around 51 years of age. Many significant bodily and psychological symptoms accompany menopause, which can be a breeze for some and can cause challenges and disruption to daily activities for others.

gain more attention, such as hot flashes and mood swings. 

The Australian Menopause Centre (AMC) reports that oestrogen and progesterone levels begin declining slowly, starting from the phase leading up to menopause, known as peri-menopause. Menopausal hormonal changes may be accompanied by symptoms such as joint pain, which is more likely to be experienced around the hips, knees, and hands and is more likely to occur in the morning, with stiffness upon waking.

According to My Menopause Centre, oestrogen affects cartilage, the connective tissue within the joints, which helps to hold the skeleton together. Oestrogen protects and lubricates joints and reduces inflammation, and The Menopause Charity reports that when oestrogen levels drop, inflammation can increase and the risk of joint and bone issues is increased.

Joint pain can also hamper the ability to exercise, leading to muscle loss and weight gain, which can then further impact the joints. 

It's important to note that joint pain is not always due to menopause and could be from other joint conditions that may be present at the time. It's ideal to speak to your GP about joint pain that causes discomfort and concern.

Aside from pharmaceutical medications, anti-inflammatory creams, and hot or cold packs applied to the area to manage pain, lifestyle changes can also assist in maintaining bone health. 

The Mediterranean diet is commonly suggested for joint pain to aid in the management of joint pain symptoms. This diet is recommended by The Arthritis Foundation to encourage anti-inflammatory foods, including fruit and vegetables such as berries and dark leafy vegetables.

It’s also helpful to avoid inflammatory foods, such as refined carbohydrates, fried foods, red meats, sugary drinks and margarine.

Nutrients that support joint health:

Phytoestrogens: According to the Association of UK Dietitians, plant oestrogens, also called phytoestrogens, are similar to human oestrogen. These foods include tofu, tempeh, linseeds, and soy milk from whole soybeans. The Association suggests that eating these regularly and in sufficient amounts may have mild oestrogen-like effects, which can be helpful against the decline in oestrogen levels and may relieve some menopausal symptoms. It also notes that it can take two to three months to see benefits, and consuming plant oestrogens several times a day seems more effective than one larger dose.  

According to Jean Hailes, not all women have the specific type of gut bacteria that can turn the phytoestrogen in soy into a stronger and more useable form called equol. So, it’s best to check with your healthcare practitioner before increasing intake, as phytoestrogen may be effective for some women and not for others.

Omega-3 fats: According to the Australian Menopause Centre, omega-3 fats work to reduce inflammation to help relieve joint pain and stiffness. When possible, getting omega-3 fatty acids through your diet is preferred. Good sources of omega-3 fats include oily and tinned fish, which also contain vitamin D. As a bonus, those with bones are also high in calcium. If supplementation is necessary, talk to your healthcare professional. 

Ground flaxseed, also known as linseed, is a phytoestrogen that also contains omega-3s. According to Jean Hailes, the recommended daily dose of ground linseed is 25g or about two heaped dessertspoons. It can be sprinkled on breakfast cereals, added to smoothies, or baked into muffins.

Protein: Including protein to support muscle health is important as women age. It is suggested to include limited amounts of animal protein and plenty of vegetarian sources such as eggs, nuts and legumes. 

Glucosamine and Chondroitin: According to the Arthritis Foundation, glucosamine and chondroitin sulphate are components of natural cartilage and are believed to provide symptomatic relief of mild joint pain.

Magnesium & Vitamin D: Getting enough dairy from your diet is important as it contains calcium and other minerals such as magnesium and vitamin D which are helpful to support bone health.

Curcumin: Turmeric can be consumed in your diet for its anti-inflammatory properties or may be recommended by a healthcare practitioner as a supplement, such as curcumin if a more concentrated form is indicated.

A healthy diet low in saturated fats and processed carbohydrates may also aid in managing weight, to relieve stress on the joints. 

Exercise

Weight-bearing exercises can help build muscle strength, which Patient.info reports can alleviate joint aches and pains, protect brittle bones, and improve bone density. However, such a program needs to be done under the guidance of a physical therapist. 

Low-impact exercises with less bearing on the joints, such as swimming and walking, are ideal. 

According to My Menopause Centre, stretching and working on flexibility in yoga may help relieve muscle aches. It has also suggested Pilates for improving strength and posture. 

Avoiding high-impact exercises such as jogging on hard surfaces can help to reduce impact on the joints.

According to Patient.info, what's important for exercise is that it is regular and consistent and that you enjoy it. There's no need to push the body to exhaustion. It recommends an exercise session 2-3 times per week and a 30-40 minute walk daily.

Exercise is also beneficial for mental health and stress relief, which can help manage menopause symptoms.

Stress management

Joint pain can feel worse when stressed, so practising relaxation techniques such as meditation, breathing exercises, or even talking to a therapist may assist. 

Sleep

As with stress, poor sleep can make joint pain feel worse. Sleep can be difficult due to waking in the night due to hot flashes, anxiety and mood swings, as well as hormone changes. You can try to improve sleep by optimising your sleep environment and ensuring good sleep hygiene, such as avoiding large meals and screen time close to bedtime. 

 Healthcare professionals will mainly recommend a food-first approach, but where there may be challenges in consuming enough nutrients through food, supplements may be helpful. Speak to your healthcare professional to find out the best approach for you.