Treat Menopause Joint Pain Naturally

neck pain

Do you feel stiff and achy when you wake up in the morning? Did you know that most women in menopause experience joint pain? Good news – there are several ways to get relief from aching joints during menopause.

Why do I have menopausal joint pain?

You might feel aches and pains in your knees, shoulders, neck, elbows, or hands. We start to feel uncomfortable in menopause as our estrogen levels drop. Estrogen is a natural anti-inflammatory so as it fluctuates and dips we feel joint stiffness and achiness. 

Estrogen helps keep fluid levels balanced. Now our joints aren’t as well lubricated so we suffer with joint pain and swelling. If you have an old injury it might flare up again.

How relieve menopause joint pain

There are changes you can make in your lifestyle and the food you choose to eat that can improve your discomfort and prevent things from worsening.

drink water

Stay hydrated

Our thirst signals aren’t as accurate in menopause. In addition to that, the total amount of water in our body is decreasing. Drinking water will help skin and other body tissues to stay hydrated.

Plain water without added sugar or sugar substitutes is the best choice. Add a squeeze of citrus or a splash of pomegranate juice if you want some flavor. 

Aching legs in menopause? Keep ’em moving

You may feel achy but exercise is actually a way to ease the pain. Movement keeps joints lubricated. If you are uncomfortable, choose a low impact exercise like riding a bike, yoga, or swimming. Give yourself adequate rest time between high impact workouts to allow your body to recover.

Supplements for menopause joint pain

The best supplements for menopause joint pain are those that have anti-inflammatory properties. Turmeric, omega-3 fatty acid, and ginger can help and offer additional health benefits. Magnesium helps maintain joint tissue and muscle function. It also helps strengthen bones.  Topical CBD creams have also been found to offer joint pain relief.

Keep weight in the healthy range

Excess weight puts a strain on your joints. Adapting lifestyle habits like regular movement and eating nutrient-packed foods will help you stay in your healthy weight range.

anti-inflammatory foods for menopause joint pain

Plan anti-inflammatory meals

Processed foods with cheap oils and foods high in sugar fan the flames of inflammation. Avoid inflammatory foods like white bread, cookies, and cake, fried foods, processed meats like hot dogs, soda and other sugary beverages, and foods with trans fatty acids like margarine. Plan meals with foods that soothe body tissues. 

Phytochemicals and antioxidants, which reduce inflammation, are in foods like broccoli, avocados, berries, tomatoes, spinach, kale, oranges, cherries, salmon, olive oil, nuts, 70%+ dark chocolate, olive oil, and green tea. Even seasoning ingredients can help reduce pain. Try a little ginger, cinnamon, garlic, cayenne, or turmeric.

Lift some weights

A regular resistance training routine helps to strengthen the muscles around your joints. When these muscles are strong they can absorb the impact of your daily activities and cushion your joints.

7-day perimenopause meal plan

I try to plan for as many anti-inflammatory ingredients as possible when making my meals and snacks. If you’d like to try out some of my plant forward recipes I created a 7-Day Perimenopause Meal Plan to help with issues like joint pain as well as other symptoms. 

Sometimes you’re short on time and can’t get a tasty, nutritious meal together as well as you’d like. Wouldn’t having a personal chef around just be a dream! The next best option is a good quality prepared meal delivery or meal kit. I rely on Sakara when I don’t have time for my usual food prep. Use my code XOFBN for 20% off your first order if you’d like to try. I’ve also enjoyed Sunbasket and Purple Carrot

Try some of my favorite anti-inflammatory recipes:

Coconut Curry Seafood Soup contains turmeric

Cilantro Cumin Dressing contains cayenne pepper

This post contains affiliate links for products I use and trust. I may receive commissions on purchases at no cost to you. As an Amazon associate I earn from qualifying purchases.

Picture of Jennifer Katz RDN LDN CC

Jennifer Katz RDN LDN CC

Jennifer is a menopause nutrition and lifestyle dietitian. Founder of Balanced Woman Over 40 Method. She helps women understand midlife changes and guides clients to eat well and use lifestyle habits to feel good and minimize symptoms.

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