Here's what you can do about it.
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| | | | | Q | | Why does joint pain happen during menopause, and what can I do to cope? | | | | A | | Joint pain during menopause can arise from a combination of hormonal, biochemical, and physiological changes. One of the most significant factors is the decline in estrogen levels. Estrogen plays an essential role in reducing inflammation and maintaining bone and joint health by supporting cartilage and keeping joint tissues lubricated. When estrogen levels drop during menopause, inflammation may increase, cartilage can break down more quickly, and joint fluid may decrease — contributing to stiffness, swelling, and discomfort.
Other compounding factors may include: - The decline in collagen (which happens naturally with age) can cause joints to become stiffer, reduce cushioning between bones, and accelerate wear and tear on the joints.
- Menopause-related weight gain places more pressure on joints — especially those that bear the body's weight, such as the hips, knees, and lower back — thereby increasing the likelihood of pain and joint strain.
- The body can develop more inflammation overall, which can worsen underlying conditions like osteoarthritis.
Managing joint pain during menopause often requires a combination of lifestyle modifications, medical interventions, and supportive strategies. - Regular physical activity: Try low impact activities such as walking, swimming, yoga, and pilates to help maintain joint flexibility, strengthen surrounding muscles, and improve overall mobility.
- An anti-inflammatory diet: Incorporate foods rich in omega-3 fatty acids — such as salmon, flaxseed, and walnuts — along with antioxidant-rich fruits and vegetables like berries and leafy greens.
- Minimize added sugars and refined carbohydrates: This helps reduce inflammation.
- Stay well-hydrated: This supports joint lubrication and overall joint health.
From a medical perspective, menopausal hormone therapy (MHT), formally known as hormonal replacement therapy, can be beneficial for some people, as it helps stabilize estrogen levels and may alleviate joint discomfort. However, MHT is not suitable for everyone and should be considered carefully with guidance from a healthcare professional. Over-the-counter pain relievers and anti-inflammatory medications like ibuprofen (Advil) or topical NSAIDs can offer short-term relief. | | | | | | | | Do you have any questions for our menopause experts? Let us know at menopause@healthline.com and the answer may be featured in an upcoming edition! | | | | | | | | | | | | | HEALTHY TIP | | Browse our collection of anti-inflammatory recipes! | | Interested in managing joint pain by eating anti-inflammatory foods? Check out Healthline's extensive recipe library geared toward helping you achieve your health goals. Other recipe categories include gluten-free, low carb, and high protein. | | | | | | | |  | | | | We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy. | Healthline, Optum Now, and their respective logo(s) are trademarks of RVO Health, LLC.
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