Menopause and joint pain : how to relieve the “ache everywhere” on a daily basis?

Menopause and joints pain : why does it hurt more at this time ?

During menopause, hormonal imbalance , and in particular the significant drop in estrogen levels, has a profound impact on the joint system, bones and muscles. Estrogen plays an essential role in joint health by reducing inflammation, stimulating collagen production and promoting the renewal of chondrocytes, the cells responsible for healthy cartilage.

In menopause, joint pain occurs when estrogen levels drop, weakening the joints‘ natural protection. This can lead to joint stiffness and pain, particularly in the small joints of the hands and feet. Knees, elbows and neck joints can also be affected.

Morning stiffness and loss of mobility are common symptoms, as cartilage becomes more fragile and joint mechanisms are disrupted.

At the same time, the drop in estrogen can lead to water retention, which accentuates joint pain. This water retention is often accompanied by hot flushes and night sweats, typical symptoms of the menopause. Miyé offers natural solutions to alleviate this type of physical discomfort.

It can increase pressure on joints, aggravating pain and stiffness.

Chronic stress, often accentuated during menopause due to hormonal fluctuations, also plays an important role. The stress hormone cortisol can increase inflammation and weaken muscles, contributing to increased sensitivity and joint and muscle pain.

What’s more, stress-related muscle contraction can put additional strain on joints, leading to further inflammation and discomfort.

The combination of estrogen depletion, fluid retention and chronic stress creates a breeding ground for joint and muscle pain during menopause. These hormonal changes explain why many women experience widespread pain, stiffness and loss of joint mobility at this time of life.

The most common types of pain : from knee to hip to back

Menopause and joints pain everywhere : how to recognize diffuse pain ?

During the menopause, joint pain is not confined to a single area of the body. It can be diffuse and migratory, affecting several parts of the body simultaneously or moving from one joint to another. These pains are often described as an “all-over ache”.

Menopausal women frequently experience morning stiffness and pain, which tends to subside as the day progresses. However, these pains can reappear at different times and in different areas of the body.

These diffuse pains are often accompanied by a feeling of tiredness and heaviness, which complicates daily activities. Factors such as stress and a sedentary lifestyle, as well as changes in sleeping and eating habits, can aggravate these symptoms. It is essential to recognize these pains as a symptom of menopause, and not as an indicator of another underlying disease.

Hip, knee or back pain : why are these areas affected ?

During the menopause, joint pain frequently affects specific areas such as the hip, knees and back. Hip pain is particularly common, due to the loss of bone density and reduced quality of articular cartilage. As a weight-bearing joint, the hip carries much of the body’s weight, amplifying the effects of estrogen deficiency on bones and joints.

The knees are also highly exposed, mainly due to their role in supporting the body’s weight and their involvement in repetitive movements. Poor posture and a sedentary lifestyle can aggravate these pains by increasing pressure on the joints and surrounding muscles.

The back, particularly the lumbar region, is often affected due to loss of bone density and degeneration of intervertebral discs, exacerbated by hormonal changes.

Posture and a sedentary lifestyle play a key role in aggravating these pains. Inadequate posture can shift the load on certain joints, increasing pressure and inflammation. On the other hand, a sedentary lifestyle reduces mobility and muscle strength, making joints more vulnerable to pain and injury.

What causes and aggravates joint pain ?

Sedentary lifestyle or intensive sport : finding the right balance

Both a sedentary lifestyle and excessive physical activity can aggravate joint pain during menopause. A sedentary lifestyle reduces mobility and muscle strength, making joints more vulnerable to pain and damage.

Conversely, over-intensive sporting activity can cause micro-trauma and accelerate cartilage degradation, exacerbating joint pain.

It’s essential to strike a balance between regular physical activity and moderate intensity. Activities such as walking, yoga or swimming are often recommended, as they help maintain mobility and muscle strength without overloading the joints.

Overweight and poor diet: a tandem that weighs heavily on joints

Overweight and poor diet are major factors in joint pain. Excess weight puts extra strain on weight-bearing joints such as the hips, knees and ankles, increasing mechanical stress and chronic inflammation.

This inflammation is stimulated by the secretion of pro-inflammatory cytokines from adipose tissue.

An anti-inflammatory diet is essential to reduce this pain. Foods rich in omega-3s, such as mackerel, salmon and walnuts, help reduce inflammatory symptoms while improving joint mobility.

Good hydration, as well as adequate consumption of fiber, antioxidants, vitamins and minerals, also play a key role in joint health. Conversely, it is advisable to avoid harmful foods such as saturated and trans fats, as well as foods rich in salt, which can accentuate inflammation and aggravate joint pain.

Stress and lack of sleep: when the mind also plays a role in pain

Stress and lack of sleep have a significant impact on worsening joint pain during menopause. Stress hormones, such as cortisol, can increase inflammation and weaken muscles, contributing to increased sensitivity and joint and muscle pain.

Sleep deprivation also intensifies pain perception and reduces pain tolerance, making pain harder to bear.

To mitigate these effects, it is essential to manage stress through relaxation techniques such as meditation, yoga or deep breathing. In addition, maintaining a regular sleep routine and creating an environment conducive to rest are essential to limiting the impact of stress and sleep deprivation on joint pain.

Discover possible remedies and treatments

To relieve joint pain associated with menopause, several treatment options and remedies are available, ranging from medical solutions to natural and alternative methods.

Medical Solutions

Analgesics and non-steroidal anti-inflammatory drugs (NSAIDs) are often prescribed to immediately reduce pain and inflammation. However, for a more comprehensive approach, hormone replacement therapy (HRT) may be recommended.

HRT replaces estrogen no longer produced by the body, which can help reduce joint pain and other menopausal symptoms.

It’s important to note that HRT is not prescribed indefinitely, and its effects may take a few weeks to appear. It is therefore important to follow medical recommendations and monitor the evolution of symptoms to adjust treatment accordingly.

Natural methods and alternative treatments

In addition to medical treatments, a number of natural and alternative methods can be highly beneficial. Massages, for example, help reduce muscle tension and improve blood circulation, which can relieve joint pain.

• Acupuncture is another option that can help modulate pain perception and reduce inflammation.
• Osteopathy is also a manual therapy that reduces muscular tension associated with joint pain and maintains joint mobility. It ensures better overall body function, improves fluid circulation and tissue quality, and enhances the body’s capacity for self-healing.
• Medicinal plants such as harpagophytum, blackcurrant and horsetail are renowned for their anti-inflammatory properties and their ability to support joint health. Nutrients such as omega-3, turmeric and collagen can also be incorporated into the diet to reduce inflammation and improve joint mobility.

Regular medical check-ups

Regular medical follow-up is essential to adjust treatment as symptoms evolve. It allows us to monitor the effectiveness of current treatments and make any necessary adjustments.

Healthcare professionals can refer women to specialists such as rheumatologists, osteopaths or acupuncturists if necessary.

By combining these different approaches and maintaining an open dialogue with their doctor, menopausal women can find a personalized and effective treatment to relieve their joint pain and improve their quality of life.

Simple everyday gestures to relieve the “ache everywhere”.

To relieve the joint and muscle pain associated with menopause, there are a number of simple, practical gestures that can be incorporated into your daily routine. These methods, often non-invasive and natural, can significantly improve comfort and quality of life.

Gentle Physical Activity

Regular, gentle exercise is essential for maintaining flexibility and joint mobility. Activities such as yoga, stretching, swimming or cycling are ideal, as they protect the joints while strengthening the surrounding muscles.

These exercises stimulate synovial fluid circulation, reduce inflammation and promote cartilage cell nutrition.

Hydration and a balanced diet

Drinking enough water is essential to prevent dehydration, which can aggravate joint pain. Good hydration, combined with a diet rich in fruits, vegetables and anti-inflammatory foods, helps maintain joint health and reduce inflammation.

Avoiding foods that are too acidic and high in salt can also help reduce inflammation and water retention.

Relaxation and Massage Techniques

Relaxation and massage techniques can bring significant relief. Gentle massage of sensitive areas, combined with essential oils, can relax muscles and reduce spasms.

Thermotherapy, with the use of a hot-water bottle or hot compress, promotes dilation of blood vessels and improves blood circulation, reducing pain and muscle contractions.

Posture and Mobility

Maintaining good posture and avoiding a sedentary lifestyle are simple but effective actions. Regular stretching, targeting tense areas, can improve mobility and reduce joint tension.

It’s also important to take breaks to move and stretch during periods of prolonged inactivity.

Supplements and Phytotherapy

The use of dietary supplements and phytotherapy can also be beneficial. Herbs such as blackcurrant are renowned for their anti-inflammatory properties and their ability to maintain joint health.

These supplements can be taken as capsules, tablets or drinkable solutions, after consulting a doctor.

By incorporating these simple gestures into your daily routine, you can significantly improve your comfort and reduce the joint and muscle pain associated with menopause.

Joint pain and menopause : the essentials to remember

The menopause can lead to joint pain, affecting joints such as the shoulders, hands, knees or back. These symptoms are often linked to hormonal changes, in particular a drop in estrogen levels, as well as to factors such as dehydration, a sedentary lifestyle or stress. Understanding these profound changes is essential to better manage this often-challenging period for women.

To effectively relieve joint pain, it’s important to combine several strategies. A balanced diet, adequate hydration and regular physical activity are essential. Medical options such as replacement therapy, as well as alternatives such as acupuncture, osteopathy, massage and other therapies, can also be valuable in improving comfort and quality of life.

Adopt healthy habits in your daily life, such as a regular exercise routine and a balanced lifestyle. Consult a medical professional if necessary for appropriate follow-up. By incorporating these strategies, you can regain your mobility, health and quality of life, even during menopause. Don’t let the first symptoms affect your comfort today.

Sources

1. Update on differential diagnosis and treatment of menopausal joint pain: https: //link.springer.com/article/10.1007/s44332-024-00007-y
2. Does menopause cause joint pain? https://www.ladepeche.fr/2021/10/22/la-menopause-cree-t-elle-des-douleurs-articulaires-9884381.php
3. https://www.veroniquecayol-gyneco.paris/la-mnopause