21 Powerful Ways To Deal With Aching Joints Menopause Symptoms

What does menopause joint pain feel like?

In the months or years leading up to menopause, many women will suffer from various symptoms brought on by fluctuating hormone changes in their bodies. Although menopause is a biological process that most will go through naturally, the symptoms can drastically disrupt their lives.

There are various symptoms commonly discussed, night sweats, hot flushes, brain fog, weight gain and irritability. One common symptom though that isn’t as well talked about is aching joints although on average, 40% of women will suffer from them.

Menopausal joint pain also referred to as menopausal arthralgia, is recognised as pain, stiffness or discomfort in the joints. It is caused by a drop in oestrogen levels during perimenopause and menopause. Oestrogen has anti-inflammatory properties so as levels decline, it can lead to an increased level of inflammation in joints. It can also increase the risk of stiffness in tendons and ligaments.

Joint pain occurs mainly in the knees, neck, elbows and shoulders. The level of pain experienced can cause women to feel depressed and emotional.

What is the most common joint pain during menopause?

There is no one common joint pain suffered during this time, there are several areas of the body affected in the same way.

Joint pain occurs mainly in the knees, jaw, wrists, neck, elbows and shoulders.

The level of pain experienced can cause women to feel depressed and emotional and can lead to emotional symptoms as well.

Due to the drop in oestrogen, some women will also suffer from osteoporosis, which is weak and brittle bones or osteoarthritis, which is characterized as swollen or painful joints.

For anyone suffering in this way, they will be fully aware of the pain and discomfort caused and the effect it can have on other areas of their lives from lack of sleep, irritability, depression and a lack of motivation in general.

Living with pain can be a depressing and debilitating condition.

Does joint pain from menopause go away?

Menopausal joint pain can begin to appear years before a woman's last period and can last for several years after., though this will differ from person to person and lifestyle factors will affect each individual differently.

Although it is a symptom that can’t be avoided, due to hormone levels decreasing, there are various ways you can help yourself to work through this time if you are affected by stiff, painful and uncomfortable joints.

Following are 21 different ways you can take positive action to help deal with aching joints during menopause.

21 Powerful Ways

1. Take up the practice of Yoga to improve strength and flexibility

Yoga has long been known for its therapeutic properties of calming and relaxing the body. It is also a superb way to gain strength and flexibility. Staying strong and flexible will help aching, swollen joints and will aid mobility.

If you are keen to try yoga, start with some simple poses first such as the Bridge, Warrior and Bow angle pose until you become more flexible.

(As with all new exercise routines, you should consult your doctor before undertaking anything new)

2. Swimming and walking are beneficial as they have a lower impact on the body

All forms of exercise will help to strengthen joints, lose weight and improve flexibility.

Swimming and walking are two of the most low-impact exercises so can be the most beneficial when first starting.

Swimming helps to support your body and walking is a good weight-bearing exercise without causing too much pressure on the joints.

Start any new exercise routine slowly, building up at your own pace. As with anything, your body will need time to adjust to new routines, especially if you haven’t exercised in a while.

You don’t want to add further damage to your joints and muscles at an early stage.

3. Avoid consuming an excessive amount of sugar as it is inflammatory for the body

You are no doubt aware of the damage too much sugar can do to the body. Apart from weight gain, causing cancer and heart problems, too much sugar also inflames the body. The problem with sugar is that so often it is a hidden ingredient in so many food sources. Apart from the obvious places such as sweets and cakes, sugar is also an ingredient in bread and many processed foods. This means you could be consuming more sugar daily than you are aware of.

If you are struggling with joint pain, start eliminating sugar from your diet.

4. Avoid sitting in a sedentary position for too long

Try to avoid sitting still for too long. If you are someone who works behind a desk or spends a long time sitting down during the day, make a more concerted effort to get up and move around.

Sitting down can cause your joints to stiffen and ache. Make sure you get up and move around as much as possible.

Set an alarm on your watch or phone to remind you to get up and move or plan breaks in the day when you can get outside for a brisk walk.

Even standing up from your desk doing some stretches and walking on the spot will prevent your joints from seizing up.

5. Over-the-counter pain relievers can offer some temporary relief for aching body joints

If you are in a lot of pain and discomfort, getting some over-the-counter painkillers can help. Go to your local pharmacist and get their expert advice, especially if you are taking any other form of medication.

Painkillers shouldn’t be viewed as a long-term fix, but more as a quick fix in an emergency. You don’t want to become reliant on pain medication, there are many more alternative ways to deal with pain.

6. Having a body massage can help to reduce aching joints

Massages have long been used for relieving pain and tension in muscles and stiffness in joints.

During menopause massages can be a very beneficial treat. They also help to relieve stress and anxiety and can help with disrupted sleep.

Massage can also be helpful to anyone suffering from headaches as a menopause symptom. It helps to increase blood flow and relieve tension.

If you are struggling with any form of pain at this time it is a good idea to book in for a relaxing and restorative massage.

A massage using essential aromatherapy oils can add further benefits. Oils that help relieve joint pain such as black pepper and ginger, or relaxing oils such as chamomile and lavender can all be added to the massage.

As will all alternative therapies, especially ones using essential oils, check with your doctor first before undertaking any treatments.

7. Introduce some techniques for relaxation such as mindfulness and breathing exercises

Introducing some relaxation techniques can be a way to cope with pain during menopause. Techniques such as mindfulness and breathing exercises can help to concentrate the brain away from pain and can help ease symptoms and make you more relaxed.

Mindfulness is a way of controlling your mind, focusing on the present moment and away from anything troubling you. Deep breathing exercises put you in a more controlled relaxed space and ease tension and stress.

8. If you are overweight, beginning a weight loss programme can be extremely helpful

Being a healthy weight is going to help every area of your health but it is especially beneficial for your joints. Any additional weight will put wear and tear on your joints, especially your knees. For example, when you are walking over a flat area, the force of movement on your knees is equivalent to 1½ times your body weight.

Adding a slight incline when you are walking, or climbing stairs, can increase to 2 to 3 times your body weight and 4 to 5 times if you are bending down.

This extra pressure on your joints is going to result in more pain, inflammation and wear and tear. Losing weight is one of the most effective ways to cut down on joint stress and damage.

9. Make sure you keep a good level of hydration

Most of us are already fully aware of the health benefits of drinking water. It is good for the brain, and concentration, keeps our kidneys healthy, controls our blood pressure and helps our skin to look radiant. It also has many benefits for our joints.

Water is the best lubricant you can have for your bones and joints. Drinking water can help stimulate the production of synovial fluid. This is a fluid that is in charge of lubricating the cartilage.

Ware alsohekos to reduces inflammation that can occur around the joints and it encourages new cell growth around the cartilage.

10. Reduce your levels of stress to decrease the cortisol levels in your body

If you want to reduce pain in your body, you need to reduce your stress levels. You might not see the relationship between stress and pain immediately but there is a direct link.

Cortisol is a stress hormone. The more stressed you are the more cortisol is released into your system. Cortisol also increases inflammation in the joints which causes pain. Cutting back on your stress levels reduces cortisol which reduces inflammation in your joints.

11. Pilates is effective In stretching your muscles and giving you additional body strength

Pilates offers many health benefits for women. It is a full-body strengthening exercise which helps all muscle groups.

The movements in pilates help to lengthen the body, which could have a direct result in alleviating any soreness in the body.

A major benefit of stretching is that it is believed to help blood flow, deliver nutrients muscles and tendons need and improve circulation. Good circulation helps relieve stiffness and aches in the joints.

If you are new to Pilates, it is advisable to go to a recognised Pilates instructor. As with all new exercise routines, consult your doctor beforehand if you have any medical issues or are on medication.

12. Be sure to wear supportive footwear to relieve stress on your lower joints

Your footwear will have a big impact on the health of your joints. If you are someone who has worn high heels for most of your life, you could have contributed to the pain you may be experiencing in your lower joints.

The right footwear plays an important role in joint health so wear supportive, comfortable shoes to relieve any pressure in your lower joints.

13. Introduce some weight-training exercises to your exercise regime

It’s beneficial for everyone to do some weight training, especially as you age.

Weight training isn’t going to give you arms like Popeye but it can help with joint pain.

When weight training is done as part of an exercise routine, it can help strengthen and support joints, ease pain, and stiffness and maybe even remove swelling.

Weight training should be done under the supervision of a qualified instructor when you first start to prevent any injuries. A qualified personal trainer will be able to set up a bespoke routine for you to follow and to get the best results.

14. Eat plenty of anti-inflammatory foods such as green leafy vegetables, nuts, olive oil and berries.

What you put into your body can have a direct impact on how it performs You will know how sluggish you can feel if you have overloaded on processed food, or how you can have a massive energy dio if you have eaten too much sugar.

Well, filling your body with the good stuff can have a big, positive impact. If you are suffering from painful joints, start eating plenty of anti-inflammatory foods. Green leafy vegetables, nuts, olive oil and berries are all foodstuffs you should be filling your plate with.

15. Begin stretching daily

I bet you know how good a full-body stretch feels. Stretching daily has restorative effects on your body, especially if you are suffering from joint aches and pains.

Think about starting your day with a full-body stretch to wake up your muscles and joints after sleep and to get the circulation going and muscles moving.

Stretching will help to lubricate your joints, and will also help you to maintain a range of motions and movements. Do some warm-up stretches first and remember to consult your doctor if you are suffering from medical issues.

16. Introduce supplements that are abundant in the omega-3 essential fatty acids such as algae and fish oil supplements.

Omega-3 essential fatty acids and fish oil supplements will help to reduce inflammation in the body and therefore reduce pain and discomfort in joints. Supplements are a great way of stopping the body with these essential ingredients.

17. Be sure to have enough vitamin D and vitamin K in your diet

You should get enough Vitamin D and K daily for strong bones and joints. Vitamin D or the sunshine vitamin is made in the body when it is exposed to sunshine.

Vitamin D is known to help ward off some health problems and it is also beneficial for helping ease joint pain. Vitamin D is crucial for the formation of bones and teeth.

Vitamin K helps to make various compounds in the body to help the building of bones.

There has been evidence to suggest Vitamin K helps to improve the health of bones, while reducing the risk of features, particularly in women who are at higher risk of osteoporosis after menopause.

18. Employ the skills of a physiotherapist to devise an exercise programme to help your joint pain

If you are suffering from joint aches and pain due to menopause, it may be a good idea to employ the skills of a physiotherapist. They could help you devise an exercise programme to help you to combat joint aches and pains.

Working with trained professionals will mean you get expert advice and in a safe and secure environment as well.

They can advise you on the best movements, and other issues that could be causing you pain.

19. Adopt the use of healthy probiotics into your daily diet

Probiotics can help to reduce inflammation in your body thereby cutting down on pain.

Studies have shown the effectiveness of probiotics for rheumatoid arthritis and other forms of arthritis.

Working to ease inflammation can be beneficial for post-menopausal joint pain.

20. Use the spice turmeric as an anti-inflammatory all-natural remedy

Turmeric has been used in trials for effectively helping to reduce pain in joints. Turmeric is the spice used in curries that give them their distinctive yellow colour. It has been found to have anti-inflammatory and pain-relieving effects. Taken either as a supplement or as the ground powder in food or smoothies, this has been seen as being effective in treating joint pain.

21. Avoid drinking alcohol and smoking as these have been shown to harm joint pain

Most people know fully the dangers of drinking too much and the poor side effects on health and well-being.

As well as causing weight gain, being bad for the heart and causing certain cancers, excessive alcohol also harms joints. Smoking also has the same effects on the body.

Alcohol can cause high levels of uric acid in the blood which can cause inflammation. Smoking can also cause inflammation, which can create pain around joints.

Final Thoughts

If you are trying to deal with aching joints as a symptom of menopause then following the above tips is a good place to start.

What you put into your body has an effect, either positively or negatively. If you are coping with pain, then you need to make sure you are doing everything within your power to help.

Eating foods, taking supplements that work as anti-inflammatories, and avoiding foods that will cause inflammation are some of the best places to start.

Talking to professionals and introducing exercise routines into your day can also be beneficial.

Maintaining a healthy weight, stretching and weight-bearing exercises are all things you can control on a day-to-day basis. If you don’t want pain to overrun your life you need to be the one in control.

The more proactive you are the less pain you will suffer from.

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