Joint pain and menopause: what you need to know

It's common for hormone levels to fluctuate during perimenopause. Both oestrogen and progesterone levels fall before your periods stop altogether and you become infertile. This is a natural process: your body needs to find a new balance.  

Chances are the change in your body's hormones won’t go unnoticed. Oestrogen, for instance, plays a huge role in keeping your body healthy and strong by protecting against cartilage wear and tear, and keeping it flexible. When the amount of oestrogen in the body fluctuates or decreases, the cartilage can become thinner and mucous membranes start to lose moisture. As a result, bone will rub on bone, causing pain, irritation and inflammation. This may be felt throughout your body, but the joints in the hands, wrists and fingers are most often affected. 

There are also other factors that can cause muscle and joint pain, such as decreased thyroid function. Oestrogen deficiency can also play a role in the development of osteoarthritis. If you are experiencing any prolonged stiffness or pain, it's always best to see a doctor to find out what is causing your symptoms. 

Many women experience a host of symptoms as they go through menopause, such as hot flashes, sleep problems and mood swings. 

Low oestrogen levels can, over time, affect your bones too. Oestrogen deficiency has been linked to calcium loss. Calcium is what gives bones their strength. Low levels of oestrogen and calcium can lead to osteoporosis, a condition that weakens bones and makes them more susceptible to fractures.  

Calcium also stimulates the production of collagen, which keeps cartilage and bones healthy and strong. Less calcium means less collagen, and therefore, less dense bones and tissues. 

Calcium, collagen and oestrogen are connected: you lose one, you lose the others. If you don't make any healthy changes to your diet or lifestyle habits, your bones will lose calcium for about 10 years. This process can be slowed down through sufficient exercise and eating a healthy diet. 

Around menopause, you may begin to notice pain in your joints, especially in your small joints, but possibly also in your shoulders, knees and hips. Your joints may feel achy and stiff in the morning, and you may also begin to lose strength in your muscles. You are not alone: 40 percent of women experience these symptoms at some point in their menopausal years, sometimes even before the onset of other symptoms and before their last menstrual period. 

As far as bone health is concerned, 50 percent of all women develop some form of osteoporosis. This usually doesn't happen until postmenopause. Although it is part of ageing, you can slow down the process (considerably) by adjusting your diet and lifestyle.

Your hormone levels are going to decline. That’s a fact. But a healthy lifestyle can do a lot to keep your muscles, bones and joints strong as you age and alleviate menopausal symptoms and discomfort. These tips have been proven to be effective in reducing or even reversing damage to bones, muscles and joints. 

• Exercise daily, even if it’s uncomfortable. Opt for low-impact sports such as yoga, walking or swimming (or activities such as gardening) rather than high-impact sports such as running or boxing. 
• Strength training is also recommended. Activities that put pressure on the bones strengthen both the muscles and the bones. This is because the bones are stimulated to produce more bone tissue when they are stressed. 
• Pack your diet with vegetables and fruit. Leafy green vegetables contain magnesium, which is good for your joints. 
• Get enough omega-3. Omega-3 fatty acids help all the cells in your body function as they should. Eat fatty fish (salmon, mackerel, herring) twice a week. Struggling to get enough omega-3 from your diet? Then consider taking a supplement. 
• Support your health with supplements. Many women with joint pain benefit from taking supplements with omega-3, magnesium and calcium. Added bonus: omega-3 has a calming effect and improves mood, sleep and energy. Vitamin D enhances intestinal absorption of calcium. This is especially important during the winter months when your skin makes less Vitamin D due to the lack of sunlight. 
• Some women benefit from collagen supplements, possibly with a Vitamin C supplement (to boost collagen production). Collagen is the most abundant protein in the body and helps keep joints and muscles strong and flexible.