Joint pain is a common symptom of menopause, often impacting the shoulders, back, neck, knees, elbows, fingers, or hands—essentially, the entire body. This pain is primarily due to the declining levels of Estrogen in our bodies, as Estrogen plays a role in reducing inflammation. As Estrogen levels drop, joint inflammation can arise and intensify, leading to pain.
How can we assist ourselves? Clearly, weight is a significant factor since being heavier places more stress on our joints. However, due to the weight gain many of us experience during menopause, shedding pounds can be challenging. Focusing on your diet can greatly influence your hormone levels, and considering strength training as a form of exercise can help loosen joints and strengthen muscles, offering some relief.
Numerous foods contain Estrogen, and incorporating them into your diet may help reduce joint pain in some women. Phytoestrogens are present in flax seeds, soybeans, edamame beans, dried fruits like apricots and prunes, garlic, peaches, strawberries, blackberries, tofu, and cruciferous vegetables such as broccoli, cabbage, and Brussels sprouts. How do phytoestrogens affect your health? 'They have a similar chemical structure to Estrogen and may mimic its hormonal actions.' (Kaitlyn Berkheiser 2024)
Another way to alleviate joint pain is by taking supplements that promote healthy bones and joints. Turmeric, known for its pain-relieving and anti-inflammatory properties with its component called Curcumin, is among the most popular supplements. Glucosamine is a naturally occurring element in bone cartilage and along with Chondroitin which is also a cartilage component they can help to reduce inflammation and decrease joint stiffness and pain.
Joint pain can severely impact your life, but making small adjustments might help. For additional support, please reach out to Our Menopause.