Muscle pain and menopause: what you need to know

Many middle-aged women struggle with muscle aches. Why? During the menopausal transition, hormone levels can fluctuate dramatically. As oestrogen levels drop, collagen production decreases along with it. Collagen provides structure and support to your whole body, from your skin, muscles and bones to your connective tissues. A reduction in collagen can affect muscle tone and flexibility.  

Collagen deficiency can also cause reductions in muscle mass and elasticity: you’ll notice that your body is not as flexible and strong as it used to be. Now let’s talk about the hormone leptin. Leptin is an appetite suppressant and mediates the regulation of muscle mass. Around menopause, the body becomes resistant to the effects of leptin. This can lead to inflammation and increase the risk of muscle and joint pain. More about joint pain. 

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

You probably think of your heart as an organ, but the heart is also a muscle. This explains why many menopausal women experience palpitations: pounding or irregular heartbeats. The female sex hormone oestrogen protects the heart and the arteries. When oestrogen production decreases, the risk of heart palpitations increases. More about heart palpitations.

As you go through menopause, you may notice changes in your muscles. In addition to painful muscles, your muscles can become weaker due to loss of muscle mass and tissue. Your muscles may also become stiff. You may find that sports activities you used to do with ease have become much more difficult. About 40 percent of women experience muscle or joint pain around menopause, sometimes as early as perimenopause (from about the age of 45). 

Of course, we all have different bodies. Every woman’s menopausal journey is unique. Some women wake up feeling sore all over, while others jump out of bed in the morning like a kid on Christmas Day. Most often, muscle pains and other menopausal symptoms begin in the perimenopausal period, although in some women they do not begin until after menopause. Do not compare your journey to anyone else's. Focus on your health and lifestyle. You have more options for relief than you might think. 

• Besides diet and lifestyle changes, there are several supplements that can help with muscle pain. Some women benefit from collagen supplements. This dietary supplement can be added to tea or coffee. Vitamin C stimulates your body's natural collagen production.
• Increasing magnesium in the body is a great way to reduce muscle tightness. If your magnesium levels are low, muscle pain and cramps are more likely. Adding magnesium to your diet helps muscle relax.