The Perimenopausal Rollercoaster

Before you officially reach menopause (the one day that marks 12 months since your last period), you’ll be in perimenopause. During this time, your body gradually reduces oestrogen & other hormone production, leading to some well-known symptoms like hot flashes, night sweats, weight gain, and mood swings.

And yes, joint pain! The hormonal changes that occur during menopause can have a significant impact on joint health and contribute to joint pain and stiffness… which can range from mildly uncomfortable to seriously debilitating.

It’s important to understand why joint pain occurs in perimenopause, and to introduce the appropriate ‘fixes’ that work for you, so that you can navigate this symptom with the least disruption.

Hormones and Joint Pain

There are several hormones, not just declining oestrogen, which play a significant role causing joint pain during perimenopause.

1 Oestrogen:
Like WD40 for your joints, oestrogen plays a crucial role in keeping them lubricated…so when it declines your joints can creak like a rusty old bike!

Oestrogen also has anti-inflammatory properties, reducing inflammation all around the body. When oestrogen levels decrease, the body may produce fewer natural painkillers, which can lead to increased pain sensitivity.

Additionally, oestrogen helps to protect and maintain bone density. When levels decline, the bones may become weaker and more susceptible to fractures, which can cause joint pain and stiffness.

2 Progesterone:
Another erratic hormone during menopause, progesterone has a muscle-relaxing effect, and when levels drop, muscles can become tight and sore, leading to joint pain.

3 Testosterone:
Although primarily considered a male hormone, women also produce small amounts of testosterone. During menopause, decreasing levels can affect muscle mass and potentially contribute to joint pain and muscle stiffness.

4 Cortisol:
Cortisol is a hormone produced by the adrenal glands in response to stress. Chronic stress can lead to increased cortisol levels, which may exacerbate inflammation and joint pain.

Tips for Easing Joint Pain

“What can I do about it?”… here are some lifestyle changes and treatments to consider. But please remember that everyone s different, find what’s right for you, your overall health and your lifestyle. It may be trial and error.

1. Exercise: a must do! Strength training, mobility exercises (yoga, anyone?), and everyday movements (light cardio, walking, cycling) can work wonders for your joints.

2. Diet: A anti-inflammation balanced diet filled with fruits, veggies, whole grains, and lean proteins will support your joint health. Include omega rich foods like salmons, chia seeds & walnuts. Shedding excess pounds can lighten the load on your joints, and relieve pain.

3. Stress Management: Techniques like meditation, deep breathing exercises, and yoga can help regulate cortisol levels and ease joint discomfort.

4. Hot and Cold Therapy: Heat can soothe muscles, while cold can reduce inflammation. So, take a warm bath or use ice packs when needed.

5. Dietary Supplements: Some women find relief from joint pain by taking dietary supplements like calcium, vitamin D, and omega-3 fatty acids. These supplements can support bone health and reduce inflammation. Please consult your healthcare provider before adding supplements to your routine.

6. Medications: Over the counter or prescription pain meds like NSAIDs may help. Always consult your healthcare provider before prolonged use.

7. Hormone Replacement Therapy (HRT): HRT can be a significant change, but everyone is different, and any prescribed medication decisions should be taken in consultation with your GP or menopause health practitioner.

8. Don’t Forget Sleep and Rest: Sleep is the king of health, and too little or poor quality sleep will have a significant impact on all your menopausal symptoms including joint paint pain.

9. When to Seek Professional Help: Reach out to your GP or physical therapist if you experience:
– Severe joint pain that interferes with your daily life or sleep.
– Joint pain that lingers for more than a few days.
– Swelling, redness, or warmth in the affected joints.
– Joint pain accompanied by fever, chills, or unexplained weight loss.
– Joint pain affecting multiple joints.

So, there you have it! Menopause might bring its fair share of challenges, but with the right information and a bit of self-care, you can keep those joint pains at bay. Remember, you’ve got this!

Love, Caryn 💞