Hot flushes, night sweats, mood swings. These are the classic signs of menopause we’ve all heard about. But what about stiff knees, sore fingers, or a nagging ache in your hips? For many women, joint pain quietly becomes part of the menopause experience due to ongoing hormonal change.
“Hormones act as chemical messengers, influencing everything from metabolism to mood, and yes, even the health of your joints. They help regulate inflammation, fluid balance, and the maintenance of cartilage, the smooth tissue that cushions your bones. When hormone levels fluctuate, so can your joint comfort,” comments Selvan Naicker, Brand Manager for OsteoEze®.
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During perimenopause and menopause, women begin to lose oestrogen, which is believed to play a role in joint pain. Oestrogen isn’t just a reproductive hormone; it is also a key player in keeping joints healthy by maintaining collagen (the protein that keeps cartilage, tendons, and ligaments springy and strong) and supporting fluid balance in the joints. As oestrogen levels decline during perimenopause and menopause, many women notice new or worsening stiffness, swelling, or pain, particularly in weight-bearing joints like the knees and hips, and in smaller joints such as the hands.
Joint pain can become more common during perimenopause and menopause due to lower oestrogen levels, which can contribute to:
- Increased inflammation, making joints sensitive and achy.
- Reduced cartilage protection, which can accelerate wear and tear.
- Lower pain threshold, some studies suggest that falling oestrogen may make women feel pain more acutely.
Oestrogen is not the only hormone that can affect joint comfort during these times of hormonal changes:
- Cortisol is your stress hormone, and when out of balance (which can happen during menopause) it can increase inflammation and worsen joint aches.
- Progesterone is naturally calming and anti-inflammatory. When this hormone declines, it can sometimes leave your joints more vulnerable.
- Thyroid hormones can affect shifts in thyroid function during menopause and can contribute to joint stiffness, swelling, and muscle weakness.
It may seem as though there is nothing more you can do than simply sit back and let your hormones take over, but there are various ways to manage your menopause-related joint pain with the right approach to help keep you pain free:
- Stay active with gentle exercise such as swimming, yoga, or walking to help keep your joints flexible and strengthen the muscles around them.
- Eat anti-inflammatory foods rich in omega-3s (salmon, flaxseed, walnuts) and antioxidants (berries, leafy greens) to help calm joint irritation.
- Prioritise rest to help regulate cortisol and support tissue repair.
- Consider medical support such as hormone therapy or treatments recommended by your healthcare provider. A supplement such as OsteoEze® Gold Powder, Product of the Year 2025 in the Health Care category, is a once-a-day supplement that can help to build cartilage, improve mobility, reduce stiffness, inflammation and swelling, and can help curb cartilage degeneration.
- Listen to your body and if your joint pain is severe or persistent, it’s important to rule out conditions like arthritis and see a healthcare provider.
Joint aches during menopause aren’t “all in your head”, they’re often the result of real, biological changes in your hormone levels. By understanding the hormone–joint connection, you can take proactive steps to support your body, ease discomfort, and keep moving through this stage of life with strength and confidence.
*The information provided is not intended as medical advice, diagnosis or treatment. Always consult a qualified healthcare provider, if you have any questions or concerns regarding your health.
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