Menopause can often feel like an endless list of symptoms. It always surprises you with something new. In addition to the number of symptoms you may experience, you can add ‘joint pain’ to that list as well. Believe it or not, there is a connection between joint pain and menopause. If you are suddenly feeling stiffness and pain in your joints as a woman over the age of 50 (or are perimenopausal), this could be connected to menopause.
Knowing how to manage all these uncomfortable symptoms at once during menopause is daunting and overwhelming, especially when some symptoms are painful, like inflamed joints. Fortunately, we’re sharing knowledge and steps you can begin taking today for joint support during menopause.
How This Happens
During menopause, estrogen levels begin to plunge. This can increase inflammation as estrogen drops in the body. Inflammation can impact the body in a myriad of ways. Because declining estrogen levels trigger inflammation in the body during menopause, this increases the risk of issues like arthritis and osteoporosis, thus causing joint pain.
A common occurrence for menopausal women is inflammation in the knees, hips, hands, elbows, neck, or shoulders. Estrogen regulates the fluids in our bodies, so when estrogen decreases, our joints get less lubrication than before.
Why Joint Health is Important
Strong, lubricated, supported joints increase your mobility, and flexibility, maintain agility, and supports your ability to move your body with ease and strength. If you are experiencing joint pain, this negatively impacts your daily routine, keeping you from being active, and being able to enjoy recreational activities and normal functions throughout the day.
Many menopausal women complain of increased joint pain in the mornings, and then it’s often reported that the pain decreases as the day moves on. However, if joint pain is severe enough, the pain can cause you to stay up at night and be unable to sleep.
Joint pain can also lead to more serious issues like arthritis and osteoporosis. Joint health is imperative for overall wellbeing and longevity.
Ways You Can Reduce Joint Pain during Menopause
1. Maintain a healthy weight
Carrying excess weight is going to put added pressure on your joints and could increase inflammation in the body. Maintaining a healthy number on the scale will help in reducing joint pain in general and pain during menopause. A healthy BMI for women is between 18.5%-24.9%, with a cut-off at 30%.
However, a recent study from the journal of North American Menopause Society (NAMS) suggests that because menopausal women lose more muscle mass, a lower BMI cut-off for obesity may be more accurate when measuring a healthy BMI in women ages 50+.
2. Healthy eating
It goes without saying, that diet plays a central role in reducing inflammation and maintaining general health. A balanced diet, full of nutrient-rich foods, with appropriate portions, is foundational when it comes to any healthy lifestyle.
Aim for anti-inflammatory foods, which may include:
- Blueberries
- Fatty wild-caught fish like salmon and tuna
- Complex carbohydrates like brown rice, quinoa, and oats
- Olive oil
- Leafy greens
- Cruciferous vegetables
- Omega 3 Fatty Acids
- Nuts
Avoid “trigger foods” that may contribute to inflammation, such as:
- Refined carbohydrates
- Fried foods
- Refined sugar
- Red meat
- Corn syrup
- Omega-6 Fatty Acids
- Caffeine
- Alcohol
3. Drink enough fluids
Estrogen is responsible for regulating fluids in the body. When estrogen drops, it’s imperative to make sure your body is hydrated while you go through menopause. Aim for eight 8-ounce glasses or more of water a day. Teas and foods with a high-water content contribute to your hydration as well.
Just as some beverages and foods can increase your hydration, some substances can decrease it, too. Avoid dehydrating foods and drinks, like sugar, too much salt, alcohol, and caffeine.
4. Exercise
Not moving your body daily is detrimental to joint health. Staying active and keeping your body moving and fluid throughout the day is one of the best things you can do for joint support and combat joint pain. If you want to live a long and healthy life, you must move your body and your joints every day.
Lighter exercise is recommended if you experience pain in your joints. Some lighter and gentle activities to keep you active during menopause are:
- Walking
- Yoga
- Pilates
5. Keep stress levels in check
Because inflammation is often the root cause of joint pain, keeping cortisol levels (the stress hormone) down will in turn reduce inflammation naturally. Finding ways to regulate your nervous system through things like meditation, mindfulness, daily walks, and listening to calming music may help in reducing stress in your life, and lower inflammation in your joints.
6. JointFuel360
In addition to healthy eating and lifestyle, supplementing your diet can enhance your joint health if you pick the right supplement. At Jupiter Labs, we’ve formulated JointFuel360—a joint support supplement combining natural ingredients for reducing inflammation in the joints. Its natural formulation promotes and aids in optimal joint health, especially if the pain is rooted in an inflammatory response from the body brought on by menopause.
7. Good posture
Like many of us growing up, we were constantly reminded to fix our posture and to “sit up straight”. An age-old platitude that still rings true today and is one of the most important habits in keeping good joint health. Slouching puts strain on back muscles and joints, hips, neck, and shoulders. To reduce joint strain, remember to keep good posture throughout the day, especially while sitting down.
Why JointFuel360 is the Best Supplement for Joint Pain
JointFuel360 combines top ingredients for reducing inflammation in your joints, promoting mobility, lowering inflammation, and supporting overall joint health. With its unique and natural blend of Turmeric, Type II Collagen, Resveratrol, Boswellia Serrata, Hyaluronic Acid, and Black Pepper, all ingredients backed by significant scientific research, JointFuel360 can be a great help to reduce the joint pain caused by menopause.
