Joint Pain in Menopause – A Functional Medicine Perspective
Joint pain is just one of the over 50 symptoms reported by women during menopause. And a whopping 71% of perimenopausal women also experience joint pain. Though the exact reasons for the occurrence of joint pain may vary--here are some contributing factors:
Hormonal Changes: During menopause, there is a significant decline in estrogen levels. Estrogen plays a role in maintaining joint health by helping to regulate inflammation and lubricate joints. The decrease in estrogen levels can lead to increased inflammation, which may contribute to joint pain and stiffness.
Changes in Connective Tissue: Estrogen also plays a role in maintaining the integrity of connective tissue, including cartilage and ligaments within the joints. As estrogen levels decline, there may be changes in the structure and function of these tissues, leading to joint discomfort.
Osteoarthritis: Menopause is a time when the risk of osteoarthritis, a degenerative joint disease, may increase. Osteoarthritis occurs when the cartilage that cushions the ends of bones within the joint deteriorates over time. The decline in estrogen levels during menopause can exacerbate this process, leading to joint pain, stiffness, and reduced mobility.
Weight Gain: Many women experience weight gain during menopause, which can put additional stress on the joints, particularly weight-bearing joints like the knees and hips. This increased pressure can contribute to joint pain and discomfort.
Lifestyle Factors: Other lifestyle factors commonly associated with menopause, such as decreased physical activity, poor diet, and increased stress, can also contribute to joint pain. Regular exercise, a balanced diet, and stress management techniques can help alleviate joint discomfort during menopause.
Other Health Conditions: Menopause is also a time when other health conditions that may contribute to joint pain, such as rheumatoid arthritis or fibromyalgia, can become more prevalent or worsen.
What can I do now to alleviate some of the discomfort of joint pain?
Regular exercise. Getting regular exercise can help your joints stay lubricated. I recommend trying low impact activities like Pilates, yoga and swimming.
Change positions throughout the day. If you have been sitting for some time, stand, stretch.
Prioritize sleep. How is your sleep hygiene? Make you bedroom a haven where it is cool, dark and quiet. Get a white noise maker or better yet, an air purifier to reduce allergens in your space. Address snoring or sleep apnea. Making sure to get between 7-8 hours of sleep a night is crucial.
Focus nutrition on anti-inflammatory foods. Eat a variety of whole organic foods as much as you can. Avoid processed foods and alcohol. Try a 6-week trial of gluten-free or dairy free eating to see how your body responds.
Consider hormone replacement therapy. Hormone replacement therapy (HRT) has been shown to reduce the frequency and severity of joint pain associated with the menopausal transition.
Overall, joint pain during perimenopause and menopause is multifactorial, with hormonal changes, changes in connective tissue, lifestyle factors, and underlying health conditions all playing a role. If you're experiencing significant joint pain or discomfort during perimenopause or menopause, it's essential to consult with a functional medicine healthcare professional for evaluation and management. They can help determine the underlying cause of your joint pain and recommend appropriate treatment options—a well-rounded approach that doesn’t leave you with an empty diagnosis and no realistic way through to better health.
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