Joint pain is among the most common symptoms of menopause and the years leading up to it, but there are ways for women to protect themselves.
“Most women tend to complain about the joints that they use the most: our hands, wrists, and ankles,” says Leanne Dada, DO, rheumatologist on the medical staff at Methodist Dallas Medical Center. “Even our hips can start to bother us more during perimenopause and menopause.”
Why these aches and pains mount as women age remains a mystery, but Dr. Dada tells her patients that joint pain doesn’t have to be inevitable as they approach middle age.
“There are many steps that should be started to help prevent worsening or new joint pain during menopause,” she says.
LINK TO MENOPAUSE
Estrogen plays a critical role in women’s joint health. The hormone helps lubricate joints and supports bone strength. When estrogen levels drop during perimenopause and menopause, that protection fades.
“As we lose estrogen, our amount of joint fluid also changes,” Dr. Dada explains. “This can cause joint pain and musculoskeletal pain.”
While not everyone will experience sore joints during this transition, most women do.
“The rate of joint pain in menopause is pretty high,” Dr. Dada says. “One recent study suggested that the incidence of musculoskeletal pain with menopause is as high as 70%.”
Women should take the pain seriously, especially when paired with other menopausal symptoms like hot flashes, sleep issues, or mood swings.
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PROTECT YOURSELF
Dr. Dada recommends simple, sustainable lifestyle changes to protect joints, beginning with what women eat and how they move.
“An anti-inflammatory diet and bone-strengthening exercise can make a real difference,” she says. “Colorful produce, nuts, and spices like turmeric can help reduce inflammation.”
Vitamin D is vital to bone health. While sunlight provides a natural source, it can be challenging to get enough from lifestyle alone. Foods like salmon and egg yolks can fill that gap, and so can supplements.
Dr. Dada urges caution when it comes to supplements, although some women may also benefit from turmeric, glucosamine, or chondroitin.
“Always speak with your healthcare provider beforehand to make sure these are safe for you,” she says.
KEEP JOINTS MOVING
Keeping joints stable and bones strong doesn’t require high-impact activities, Dr. Dada says.
“Activities such as walking, chair exercises, or light weight training keep bones strong,” she says. “Even weights as light as 3 to 5 pounds can help strengthen bones and joints.”
For women who have been active their whole lives, staying strong during menopause is possible but may require adjustments.
“As we age, we lose muscle mass. By age 65, we can lose up to 8% of muscle mass annually,” she says. “The key is to adjust your plan rather than stop altogether.”
TALK TO A DOCTOR
Not every ache is caused by menopause. There are more than 100 types of arthritis, from autoimmune conditions like lupus and rheumatoid arthritis to crystal-related disorders like gout.
“Just because you have menopausal symptoms and joint pain doesn’t mean menopause is the only problem,” Dr. Dada says. “It’s best to get checked out with a thorough exam and blood testing.”
She urges women not to ignore pain that accompanies aging, especially when it interferes with their quality of life.
“We often put ourselves on the back burner during this stage of life, caring for children, parents, and spouses,” she says. “But early evaluation and treatment can prevent worse symptoms and long-term damage.”
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