The Truth About Menopause and Joint Pain

So many of us start to experience joint pain once perimenopause and menopause hit. And this connection between menopause and joint pain may just surprise you — because it’s not all about your hormones, although they do play a significant role. 

In many ways, joint pain in menopause is a manifestation of poor metabolic health.

Which is good news, because you’re in control of your metabolic health, right?

So while you may not be able to stop your ovaries from closing up shop, you can work on diet and lifestyle changes that support your joints.

In this article, I’m going to teach you:

• How to assess your metabolic health
• How hormonal changes during menopause can affect both joint and metabolic health
• Lifestyle and nutrition changes that can support metabolic health and your joints 

Before we dig into the article > did you know that only about 6% of people in the US are metabolically healthy? 

Let me show you how to assess your own metabolic health so you can understand how to take action and save yourself before it’s too late! Click here to get started. 

What Does Menopause Joint Pain Feel Like?

Joint pain with menopause often develops gradually, and we have a tendency to dismiss it in the early stages. When you’re having a hot flash — there’s absolutely no mistaking it, but when your hips kinda feel a little weird after sitting for too long, it’s easy to brush it off. 

Here’s how menopausal joint pain is often described:

• Stiffness: Especially noticeable in the morning or after periods of inactivity. This stiffness can make it difficult to move joints freely.
• Aching or soreness: Joints may feel tender, particularly when pressure is applied or during movement.
• Swelling: Inflammation can cause joints to swell, making them appear puffy or enlarged.
• Reduced flexibility: Women may find it harder to move their joints through a full range of motion.
• Cracking or popping sounds: As joints lose lubrication, they may make more noise during movement.

Common conditions that I often see in my peri and menopausal patients that most don’t realize are related to waning hormones and metabolic dysfunction include:

• Wrist pain
• Frozen shoulder
• Achilles heel issues
• Pain in the balls of the feet
• Headaches that turn into migraines
• Any pain that is bilateral (on both sides of the body)

It’s important to note that symptoms can be unpredictable. Some women experience flare-ups, where symptoms worsen for a period and then improve, while others may deal with consistent pain. The degree of discomfort often depends on other factors, such as your overall health, activity level, and metabolic condition.

Does Menopause Cause Joint Pain?

Can menopause cause joint pain? In a manner of speaking, yes. For many women (including myself), spinal pain and hip pain in perimenopause are some of the first symptoms you encounter. Menopause body aches are certainly not in your head. 

Because as you enter menopause, estrogen wanes. And estrogen helps keep your joints and tissues juicy. That’s right, estrogen is not just a reproductive hormone; it has anti-inflammatory properties and helps maintain joint lubrication. Estrogen is also anabolic which means it helps maintain your muscle mass.

Plus, there’s no doubt that the hormonal shifts during menopause can also affect metabolic health. As estrogen declines, it can lead to changes in body composition, reduced muscle mass, and increased fat accumulation, especially around the abdomen. These changes can contribute to a cycle of inflammation, which further aggravates joint pain. 

Age-related wear and tear, lifestyle habits, and pre-existing conditions like osteoarthritis or rheumatoid arthritis may all intensify joint pain during menopause. Stress, poor diet, and lack of physical activity can also play a role in increasing inflammation, further impacting joint and metabolic health.

The Link Between Metabolic Health, Menopause, and Joint Pain

The thing that everyone seems to overlook is that it’s not just your changing hormone levels that “causes” joint pain. 

Because your metabolic health plays a crucial role in the development and management of joint pain, especially during menopause. Many women start the menopause journey metabolically compromised. They enter into the perimenopausal years with compromised metabolic health — which further contributes to the hormonal mess.

As you enter menopause, changes in hormone levels can lead to shifts in how the body processes and stores energy. These metabolic shifts often result in weight gain, particularly around the abdomen, which can put extra pressure on the joints, exacerbating pain and discomfort.

And then there’s inflammation. Poor metabolic health, characterized by issues like insulin resistance, high blood sugar, and increased body fat, leads to a state of chronic low-grade inflammation. Inflammation is the body’s natural response to injury or illness, but when it becomes persistent, it can damage tissues, including those in the joints. This inflammation not only causes pain but also leads to stiffness and reduced mobility, making it more challenging to stay active.

Plus, menopause-related changes in muscle mass can contribute to metabolic health issues. As estrogen levels decline, women tend to lose muscle and gain fat, which affects how the body burns calories and regulates blood sugar. This metabolic slowdown can lead to increased fat accumulation, particularly visceral fat, which is known to be pro-inflammatory. The more inflammation present in the body, the more likely it is to aggravate joint pain, creating a vicious cycle.

Improving metabolic health by addressing issues like insulin resistance and inflammation can help manage and even reduce joint pain. This means that lifestyle changes targeting better metabolism can have a dual benefit: improving overall health and reducing joint discomfort during menopause.

Menopause Joint Pain Natural Remedies

Let’s talk about some ways to address menopause joint pain so you can get back to your workouts, sleep better, and feel amazing when you wake up again.

1. Regular Exercise

Building muscle is the single most important joint protective thing you can do. If you’re not lifting weights or working on resistance exercises, now is the time to start. Strong muscles help support your joints, bottom line. If you don’t know where to start when it comes to strength training, check this resource out. We have to quite literally TRAIN for menopause, and the time to start is sooner than you think.

And then there are also low-impact exercises like walking which are excellent for maintaining joint mobility without adding stress to the joints. 

I also adore Pilates, which can improve flexibility and strengthen your muscles.

Exercise also plays a vital role in improving metabolic health. It helps regulate blood sugar levels, promotes fat loss, and reduces the risk of insulin resistance, all of which contribute to less inflammation and better joint function. 

Bottom line: exercise is non-negotiable. 

2. Dietary Adjustments

Eating a balanced diet rich in protein can help reduce joint pain. Your body needs protein to synthesize and repair muscle tissue, so load up. 

You’ve also got to limit sugar and processed foods, as they can promote inflammation and contribute to metabolic issues. Refined sugars and trans fats worsen joint pain and lead to weight gain, which even further strains the joints.

It’s also important to stay hydrated by drinking plenty of water throughout the day. Proper hydration keeps the joints lubricated, which can help to reduce stiffness and discomfort.

3. Weight Management

This logically follows exercise and diet, but it’s worth mentioning that maintaining a healthy weight is crucial for both joint and metabolic health. Excess weight puts additional pressure on the joints, especially the knees, hips, and lower back, increasing the risk of pain and injury. 

Weight loss, even in small amounts, can significantly reduce this pressure and improve symptoms.

Weight management also supports better metabolic health by improving insulin sensitivity and reducing inflammation. A combination of a balanced diet and regular physical activity is the most effective way to achieve and maintain a healthy weight.

4. Stress Management

Stress can worsen joint pain by increasing inflammation and muscle tension. Practices such as meditation, deep breathing exercises, and mindfulness can help reduce stress and promote a sense of calm.

Engaging in activities that promote mental well-being, such as hobbies, spending time with loved ones, or even taking a walk in nature, can have a positive effect on overall health, including joint and metabolic function.

5. Try Whole Body Vibration 

One of my all-time favorite tools for joint support is my Power Plate. 

It’s a vibrating plate that helps activate your muscle fibers, which in turn supports your joints. Whole body vibration also helps assist in cartilage regeneration, a crucial element for individuals with joint degeneration. 

The Power Plate also promotes flexibility by increasing blood flow to muscle tissues, which improves mobility around joints without exacerbating pain. Increased flexibility helps maintain range of motion as you age, which ultimately allows you to keep working out! 

I get on my Power Plate and do simple bodyweight exercises like squats and lunges to get that extra muscle activation for about 10 minutes per day, and I notice a difference in how my joints feel. You can save 20% on a Power Plate when you use this link and code DRTYNA at checkout.  

Best HRT For Joint Pain

The minute perimenopause aches and pains begin to crop up, many women rush to get hormone replacement therapy (HRT), and rightfully so. For some women, HRT can provide significant relief from joint discomfort, hot flashes, and other menopause-related issues.

But it’s important to take a step back and make sure you’re using HRT in a metabolically sound environment. 

You don’t want to start adding estrogen liberally to a body that isn’t dialed in metabolically.

I go into detail about how I use HRT in combination with GLP1s to create powerful results during menopause in my course. Check it out here. 

Metabolism, Joint Pain, And Menopause

Menopausal joint pain can be a challenge, especially since it’s so intertwined with metabolic health. 

It’s so important to get your metabolic health dialed in and I hope this article has given you some simple ways to get started.

Remember, you’ve got to:

• Build muscle
• Eat plenty of protein
• Maintain a healthy weight
• And manage stress levels

Once you’re on the right path with your metabolism, then look into using HRT with your doctor. 

Not sure where you need to start? Try my FREE Metabolic Health Assessment HERE.