Introduction
I recently learned that joint pain in menopause is a real thing. As I sit here typing, I remind myself every so often to move my legs and ankles, straighten my spine, and maybe even stretch my arms above my head. “Why the Desk Yoga?” you might ask. Well, it is a preventative measure which, if I am, to be honest, actually prevents pretty damn little. Be that as it may, I do this “desk yoga” because I read somewhere that it may help prevent the joint pain and stiffness I experience lately after any significant period of immobility. Spoiler alert – it does nothing for stiff knees or hips.
Who else has experienced the strike of the rusty joints, at the most inopportune time? If you want to share your tale of woe in the comments, please do!
Let me paint the picture of my tale of woe… I was at a very important work conference, seated between many of my colleagues, peers, and superiors, for what felt like hours. The fateful moment came while the CEO (of course!) was on the podium, I had to stand up to leave the room to answer Mother Nature’s call, which could no longer be ignored. And stand up I did, whereafter I could do naught but feverishly will my joints to move before the CEO could notice me just standing up in the middle of his speech (which he did), like some idiot. Oh, the burning embarrassment of having to hobble out of the room at that point! Aging is not for the weak, I tell you!
Despite the desk yoga, I just know that I will, as I always do, rise from this chair feeling like a rusty Tin Man, missing my Dorothy. Once upright, I will do my special Quasimodo-Two-Step for at least the first few paces before I regain my grace and walk more like an actual human and less like a deranged Yeti.
Is it arthritis or is it menopausal joint pain?
I underwent a knee debridement procedure a few years ago, to treat osteoarthritis and also, to buy me some time before the inevitable knee replacement that, according to my doctor, is lurking in my future. My mother had suffered severe and debilitating arthritis in her later years and I suspected then, as I still do, that I will inherit this curse.
Armed with this extensive knowledge and experience, I felt sufficiently equipped to self-diagnose all my recent aches and pains as just more arthritis, since I am not oblivious to the fact that I am getting older and I am a bit overweight. Thus diagnosed, I didn’t do much about the situation aside from vacillating between lamenting my fate and screeching at my body to bloody obey me and stop whining like a ninny.
At the time of the abovementioned knee surgery, my doctor had strongly discouraged the regular use of the anti-inflammatories she had prescribed for pain before the surgery, regularly. The side effects of anti-inflammatory medications are rather awful and they do more harm than good in the long run. So, when the stiffness, aches, and pains became my regular, unwelcome companions, I started looking for some alternative forms of pain relief for this “arthritis” and naturally, consulted with my old cohort, Professor Doctor Google.
Well, imagine my surprise when I learned that all these little agonies were “normal” in menopause. Holy crap on a cracker, what next?
Say what?! Joint Pain in Menopause Is “Normal”?
Sooo, as it turns out, joint pain in menopause and perimenopause is very common and is considered “normal”. Can you believe it? I struggle to wrap my head around how ANY pain could be classified as “normal”. Except for the pain of childbirth which, at least ends with a precious cherub in your arms, I would consider any pain to be a harbinger of bad news. At the very least, it should warrant retiring to a darkened room with a lavender and opium poultice applied to the affected area, right? Wrong!
During my research into alternative pain management remedies, I learned quite a bit about this “normal” joint pain. If you are keen to also learn about how our very womanhood, will turn on us and mutiny, do read on.
All joints can become stiff and painful in menopause (because of course Mother Nature is all about inclusion!) but the pain is most commonly experienced in the larger joints, involved in high-impact movements, such as hips and knees. Hmmph! So the medical websites say, but I can confirm that lately, for me, EVERYTHING that can bend and/or rotate, will object to doing so at one point or another. What is your weirdest or most surprising painful joint? Do share in the comment section! Mine relates to the almost insignificant first joint in my ring finger. It often hurts so much that I struggle to type or hold my gin…erm…I mean, coffee. Being a woman is so fun, isn’t it?
Reduction in estrogen levels – The root of all evil
Despite what I thought before embarking on this research, the primary female hormone, estrogen, is not simply responsible for making us women. We all know that estrogen also gifts us with PMS, bloating, mad cow disease, weight gain, and other delights. I was surprised to learn that estrogen plays an important role in many other bodily functions, including maintaining bone health (a big concern as we age), reducing inflammation, and protecting cartilage! Imagine that!
When estrogen levels decline during menopause, it can cause joint pain in multiple ways, because apparently battling soul-destroying period pains for 30 years, was not torture enough.
Dehydration of body tissues
Did you know that estrogen plays an important part in how our body tissues, including skin, joints, ligaments, and cartilage, retain moisture? T’was news to me! I have always blamed “time” for my turkey-wattle neck wrinkles but the real culprit is (not surprisingly) this estrogen bitch. I am sure the ravages of the South African sun and the crap we got up to in our twenties also play a part but let us ignore those sensible facts for now, while we focus on the vile and traitorous Ms. E….
Anyway, our estrogen levels drop as we journey toward menopause and this means that our bodies become less able to retain moisture. This naturally affects the hydration levels and thus, the lubrication of the old joints and bendy bits. I could share a lot of scienc-ey info that I learned about synovial fluid, joint cushioning, tendons, and whatnot but that is all too technical and boring and it all comes down to the same thing – less estrogen equals less moisture in the joints equals all kinds of unpleasantness.
Slowing of Metabolism leading to weight gain
Why are some of us (me) almost destined to gain weight in menopause, unless we (I) switch up our (my) lifestyle? Bring on the kale, kettlebells, and kombucha, you know? Ugh…at age 50+, I am pretty set in my ways. Getting into new habits is hard…especially when those habits include kale! Blegh! But that is a discussion for another day.
Our Menopause nemesis, Ms. Estrogen, carries some heavy blame for the weight gain many of us experience. Get this – reduced estrogen leads to reduced muscle mass. Less muscle mass, we all know, leads to a slower metabolism. And after being bullied by the diet industry all our lives, we are all fully aware that slow metabolism will lead to increased weight. A flabtastic, rotund body will naturally put more strain on our poor, overburdened, and painful joints. Sigh…
Increased Inflammation & Increased Sensitivity to Pain
Several websites that I consulted, claimed that estrogen has anti-inflammatory effects on the body, meaning that it can reduce inflammation and swelling. Not to argue with clever doctors and medical professionals, but I call bullshit. Where were these lauded anti-inflammatory properties, when I was wailing like a banshee, twisted in throes of agony from debilitating period pains and related migraines?
As I was saying, the medical professionals tell us that as estrogen levels drop in menopause, inflammation may increase (you don’t say?), again leading to joint pain and stiffness. I wish there was one good thing that came of this reduction in estrogen. But no! It is all bad news! Sorry to be the bearer and all that…
In addition to all this, increased sensitivity to pain during menopause is an actual thing! Can you believe this? I must tell you – when I learned this little titbit, I wanted to fight someone! I mean, really! What next, eh?
During menopause, we become more sensitive to pain due to hormonal fluctuations, especially changes in….estrogen levels. Always with the damn estrogen!
To be fair to our favorite hormone though, I also read in several resources that sleep deprivation (which is also common in menopause, I am told) makes the body more sensitive to pain. Strange, I don’t remember being especially sensitive to pain 26 years ago when my boychild would simply not sleep through the night for a period of around two years. My pain threshold was pretty solid back then, sisters!
Management of Joint Pain in Menopause
OK, so it deserves to be said – prevention is better than cure. I do not doubt that if I had maintained a healthy lifestyle all my life and remained fit and strong, I would have less pain now. I own it and I regret it. I AM there and I don’t want the T-shirt, thanks. If you are not in menopause yet, learn from my mistake. Start a health journey now. Eat your kale and lift those weights.
But that is all water under the bridge for me. It is now about playing the hand that I have dealt myself. So, what magic is out there to manage this blight of stiff and painful joints?
Increasing Estrogen
It goes without saying that if all these aches and pains are the result of a reduction in estrogen levels, the best way to combat it all, would be to increase estrogen, right?
This could be relatively easily achieved by embarking on hormone replacement therapy, under the guidance of your doctor. However, several of the learned ones in the School of Google, indicated that it is not always the best course of action to start HRT immediately. My doctor certainly did not yet consider it necessary back when we did my menopause screening a while ago and determined that my estrogen levels were declining. I am sure it will become necessary, but at least I am not there yet.
Hormone replacement therapy can certainly help us through menopause. However, like with any medical treatment, there can be risks. Some of these risks are:
- Increased risk of certain cancers
- Increased risk of blood clots and stroke.
- Increased chance of gallbladder/gallstone problems.
Interestingly, I also learned that starting HRT after midlife results in an increased risk of dementia! However, if HRT is started during midlife, there is an associated reduced risk of Alzheimer’s disease and dementia. Definitely, something to discuss with your doctor!
It also bears noting that most women find that symptoms such as joint pain, begin to ease off through menopause as hormone levels even out and stabilize. Please, ladies, do know that this does not mean that I encourage anyone to avoid HRT should this be the medical advice you are given. Don’t ever consider the internet or any fool (such as myself) who would use it as a means to communicate their theories and opinions, as a reliable source for real medical queries.
That said, all those side effects sound more than a little bit terrifying (especially the dementia, hey|?) so how can I increase my estrogen naturally for the time being?
Foods that boost estrogen (and thereby hopefully ease joint pain)
- Soy products: tofu, soy milk & yogurt
- Legumes: lentils, peas, sugar beans
- Seeds: flaxseeds, sesame seeds
- Fruit: apricots, oranges, peaches, and many dried fruits
- Vegetables: sweet potatoes, carrots, celery, kale (blech!)
- Spices & Herbs: Cinnamon, Tumeric, Red Clover, Black Cohosh, and others (never assume herbs are airy-fairy, be cautious)
- Herbal Teas: Rooibos, Green Tea
- Supplements: Evening Primrose, Vitamin B & D, Omega 3
I have saved the best for last. Also said to aid in increasing estrogen are dark chocolate and red wine! You’re welcome! However, some studies indicate that red wine does not work equally well for all estrogen-depleted ladies so proceed with caution.
Don’t forget that the reason we are chasing estrogen is to aid in joint mobility. As we have discussed earlier, as we age, our bodies become less efficient at retaining moisture, so remember to stay hydrated!
Motion is Lotion for your Joints
Remember that your joints are another one of those “use it or lose it” things in life. The more we move (progressing gradually as our fitness levels allow), the more limber we will be.
An effective exercise regimen could include:
- Yoga or Pilates – for muscles strength, flexibility,
- Weight and strength training to improve muscle strength and bone density.
- Walking, Dancing – to improve fitness
- Other easy exercises include –
- Dancing.
- Walking.
- A favorite sport that your body is familiar with.
- Anything that gets your joints and muscles moving regularly, will help.
- Just take it easy and don’t jump in boots first. Look out for my next post to find out why…
- Check out my Insta for a nice infographic to summarise these suggestions.
If all else fails and you are in pain
There is no need to suffer, there are ways to manage at least some of the pain at home –
- Gentle stretching exercises.
- Using hot and/or cold compresses on painful areas.
- Enjoying a relaxing warm bath, with lovely bath treats (the kind that goes in the water as well as the kind that goes in your mouth)
- Getting a massage from a competent professional
Of course, I am no medical professional. Please don’t take my words as anything other than me sharing (whining?) about my own experience. If you are at all concerned, please chat with your trusted doctor.
Good luck with managing those obstinate joints!
Chat soon,
I used a lot of info learned from the following websites, to compile this post and I would like to give them credit here:
I use images from the following providers in all my posts and social media: Freepik; Canva
