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Joint Pain And Menopause: What Can You Do To Help?
Unfortunately, joint pain and menopause can go hand in hand. While perimenopause brings various challenges, one of the most common is joint pain and inflammation.
As oestrogen levels decline, many women experience joint stiffness, aches, and inflammation, often referred to as "menopausal arthritis." This is because oestrogen plays a crucial role in maintaining cartilage health and fluidity in the joints. Without sufficient oestrogen, joints may become more prone to inflammation and wear.Ā
As oestrogen levels decline, many women experience joint stiffness, aches, and inflammation, often referred to as "menopausal arthritis." This is because oestrogen plays a crucial role in maintaining cartilage health and fluidity in the joints. Without sufficient oestrogen, joints may become more prone to inflammation and wear.Ā
Conventional treatments often involve non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or hormone replacement therapy (HRT). While effective, these options can come with potential side effects, such as increased risks of cardiovascular issues and gastrointestinal problems in the case of NSAIDs. HRT can also elevate the risk of hormone-sensitive cancers. In this blog, we cover some other ways you can support joint pain and menopause.
Whatās the link bewteen joint pain and menopause?
The decline in oestrogen during perimenopause affects not only mood and menstrual cycles but also bone and joint health. Oestrogen has an anti-inflammatory effect, helping to maintain joint lubrication and protect cartilage. As levels decrease, inflammation may increase, and the bodyās repair mechanisms slow down. Joint pain often worsens during periods of stress, poor sleep, and inactivity, all of which can intensify during perimenopause.Ā
Herbal support for joint pain
Herbs can offer natural relief from joint pain and inflammation.Ā Several plants that have been traditionally used for years are now being studied for their anti-inflammatory and pain-relieving properties.
šæRelated:Ā 5 Anti-Inflammatory Herbs You Need To Try
1. Turmeric -Ā This bright yellow spice contains curcumin, a powerful anti-inflammatory compound that has been shown to reduce joint pain in conditions like osteoarthritis. Curcumin has been widely studied for its anti-inflammatory effects, making it promising for joint pain during perimenopause. We use turmeric in our Anti-Flam Tonic, which is an easy andĀ delicious way to support inflammation.
šæRelated:Ā How To Take Turmeric For Inflammation - An Easy Guide
2. Boswellia -Ā Also known as Indian frankincense, boswellia has been used for centuries in Ayurvedic medicine for helping to reduce inflammation and helping toĀ improve joint function. A 2023 study found that people taking Boswellia serrata experienced significant improvements in joint pain and function compared to a placebo group.Ā
3. Ginger -Ā Like turmeric, ginger has strong anti-inflammatory properties and can be easily incorporated into meals or taken as a supplement or in a tonic.
4. Willow bark -Ā Sometimes referred to as "natureās aspirin", willow bark contains salicin, which the body converts into salicylic acid to help reduce inflammation and pain.
Hormonal supportive herbs for joint pain and perimenopause
Hormonal supportive herbs for joint pain and perimenopause
In addition to anti-inflammatory herbs, there are hormonal supportive herbs that can help regulate hormonal fluctuations during perimenopause, helping with joint pain and other symptoms.Ā
šæRelated:Ā 9 Herbs You Need To Try For Hormone Balance
1. Yarrow -Ā Yarrow is known for its ability to balance hormones and support the reproductive system. Its anti-inflammatory properties also make it useful for easing joint discomfort during perimenopause.
2. Red Clover -Ā Red Clover contains phytoestrogens, plant compounds that can mimic oestrogen in the body. This can help alleviate some of the joint pain and other symptoms associated with declining oestrogen levels in perimenopause.
3. Sage -Ā Sage has been traditionally used to manage hot flashes and hormonal imbalances in menopause. Its anti-inflammatory effects can also help soothe joint pain.
3. Sage -Ā Sage has been traditionally used to manage hot flashes and hormonal imbalances in menopause. Its anti-inflammatory effects can also help soothe joint pain.
While herbs like yarrow, red clover, and sage may not be found at regular grocery stores, they are often available in health food stores, or online as dried herbs, tinctures, or supplements. Incorporating these herbs can help ease both hormonal shifts and inflammation, offering a well-rounded approach to managing perimenopausal joint pain. We have chosen these amazing plants to go into our Hormone Balance.
Supplements for joint health
1. Omega-3 - Fatty Acids are found in fish oil or algae supplements. Omega-3s have anti-inflammatory properties and have been shown to improve joint mobility, reduce stiffness and support a balanced mood.
2. Magnesium - Magnesium plays a key role in muscle relaxation and reducing inflammation, making it beneficial for managing pain during perimenopause. Magnesium citrate is well-absorbed and can help with muscle cramps and overall pain relief, as is magnesium glycinate as they are gentle on the digestive system and support both relaxation and pain support.
3. PEA - PEA (palmitoylethanolamide) is a naturally occurring fatty acid that has been shown to reduce chronic pain and inflammation by modulating the bodyās response to pain signals.
šæRelated:Ā Can You Take Too Many Supplements? Signs Itās Time For A Spring Overhaul
Physical therapies and supportive practices for joint pain in menopause
In addition to herbs and nutrition, physical therapies can help support joint pain and menopause.Ā
Gentle movement - Gentle exercises like yoga, swimming, and walking can improve joint mobility and reduce stiffness. They also double as mindful movement, which can help with relaxation.
Weight-bearing exercises also help maintain bone density. During menopause, declining oestrogen levels can significantly impact bone density, increasing the risk of osteoporosis. This condition weakens bones, making them more prone to fractures. Managing bone health through proper nutrition, strength training exercises, and supplements like calcium and vitamin D can help mitigate these effects.
Trying to prioritise regular movement can help prevent joints from stiffening and can help promote circulation, which can help with pain levels.
Epsom salt baths - Epsom salts contain magnesium, which can help relax muscles and reduce inflammation in the joints. A warm Epsom salt bath (1 cup of Epsom salts in a tub of warm water) can help to soothe aching joints, reduce stress, and improve sleep quality, all of which are essential for managing joint pain during perimenopause.
Heat and cold therapy - Applying heat to stiff joints can increase blood flow and relax muscles, while cold packs reduce swelling and numb sharp pain after activity. Alternating between the two can offer comprehensive relief if required.
Massage therapy - Regular massages can help increase blood circulation to the joints, reduce muscle tension, and relieve pain. Techniques such as deep tissue massage or lymphatic drainage can be particularly helpful for perimenopausal women.
Acupuncture and chiropractic care - These therapies are commonly used to relieve joint pain and inflammation by addressing energy imbalances or structural misalignments in the body.
Stress management and joint pain -Ā Stress can exacerbate joint pain by increasing muscle tension and inflammation. Stress-reducing practices like meditation, mindfulness, and breathing exercises can really influence our emotional and physical well-being. Incorporating just five minutes of meditation each day can help reduce stress levels, which in turn may help alleviate joint discomfort. For a quick, deep breathing exercise, Headspace has a great one-minute exercise that can help throughout the day.
While conventional medications are available and sometimes needed to manage joint pain, herbal remedies, nutrition, physical therapies, and stress management can also help with joint health during perimenopause.
As with everything, please consult a healthcare professional before starting anything new - especially if you are on medications or have pre-existing conditions.
Our Hormone Balance is not appropriate for people with hormone sensitive cancers and our Anti Flam Tonic is not appropriate for people who are taking Warfarin or any blood thinners.
If you are on medication or have any questions please email us.
Heat and cold therapy - Applying heat to stiff joints can increase blood flow and relax muscles, while cold packs reduce swelling and numb sharp pain after activity. Alternating between the two can offer comprehensive relief if required.
Massage therapy - Regular massages can help increase blood circulation to the joints, reduce muscle tension, and relieve pain. Techniques such as deep tissue massage or lymphatic drainage can be particularly helpful for perimenopausal women.
Acupuncture and chiropractic care - These therapies are commonly used to relieve joint pain and inflammation by addressing energy imbalances or structural misalignments in the body.
Stress management and joint pain -Ā Stress can exacerbate joint pain by increasing muscle tension and inflammation. Stress-reducing practices like meditation, mindfulness, and breathing exercises can really influence our emotional and physical well-being. Incorporating just five minutes of meditation each day can help reduce stress levels, which in turn may help alleviate joint discomfort. For a quick, deep breathing exercise, Headspace has a great one-minute exercise that can help throughout the day.
While conventional medications are available and sometimes needed to manage joint pain, herbal remedies, nutrition, physical therapies, and stress management can also help with joint health during perimenopause.
As with everything, please consult a healthcare professional before starting anything new - especially if you are on medications or have pre-existing conditions.
Our Hormone Balance is not appropriate for people with hormone sensitive cancers and our Anti Flam Tonic is not appropriate for people who are taking Warfarin or any blood thinners.
If you are on medication or have any questions please email us.
