I treat aching joints for a living — how to reduce pain during menopause

Some symptoms of the menopause are more well-known than others, such as hot flushes, brain fog and mood changes, but what can sometimes be forgotten is joint pain. With data from Bupa showing that six in 10 women say they have experienced it while going through the process, it is important that it is included in the conversation. Here Geoff Gardener, a registered osteopath, explains why it can happen and what can help. Shorts How does menopause lead to joint aches and pain? ”Joint aches and stiffness can occur during perimenopause and menopause. Oestrogen levels fluctuate and then fall, and this may affect how joints and surrounding tissues feel. Sleep disruption and changes in activity can also add to pain. “Falling oestrogen levels can also speed up bone loss, increasing the risk of osteoporosis over time – osteoporosis makes bones more likely to fracture, but it does not usually cause aching joints by itself. “Muscle strength and mass can also decline with age, particularly if we become less active. That makes it especially useful to keep doing activities that maintain strength during and after menopause. “However, it is important to note that we shouldn’t assume every new joint symptom is caused by menopause: arthritis and other conditions can cause similar symptoms.” What can I do to manage the joint pain? Healthy diet “A balanced diet and, where appropriate, losing excess weight can help reduce the load on weight-bearing joints. Regular activity alongside healthy eating can also help people manage joint pain. “Calcium helps keep bones healthy. Sources include milk, yoghurt, calcium-fortified alternatives, kale and sardines with bones. Vitamin D helps the body absorb calcium. In the UK, everyone should consider a daily 10-microgram vitamin D supplement during autumn and winter; people with dark skin should consider taking one throughout the year.” Train to keep your bones and joints strong (Photo: Luis Alvarez/Getty) Strength training “Strength exercises help maintain muscle and support bone health during and after menopause. “You can start with exercises such as rising from a chair, resistance bands or manageable weights, and build up gradually. Walking and other weight-bearing activities are useful for bones too. “Cycling is an excellent activity, but it does not provide the same weight-bearing benefit. “If you have osteoporosis or have had a fragility fracture, ask a healthcare professional which exercises are suitable for you.” Stretching “Gentle stretching or yoga may help you feel more comfortable moving, but you do not need to force a stiff joint through pain. Start gently and build up. “Some discomfort during exercise does not automatically mean damage, but pain that is severe, worsening or accompanied by swelling should be assessed.” Cold compress “A cold pack may help ease a painful joint for a short time. Wrap it in a towel rather than placing it directly on your skin and use it for up to 20 minutes at a time. “It can ease discomfort, although it will not address the cause of persistent pain.” Sleep is vital to good health during the menopause (Photo: Galina Zhigalova/Getty) Sleep “Poor sleep can make pain harder to manage, and night sweats can disrupt sleep during menopause. A regular sleep routine, a cool bedroom, and relaxing activities such as a warm bath or gentle yoga may help. If night sweats or sleep problems are persistent, speak to a healthcare professional about treatment options.” Quit smoking “Stopping smoking supports your health and your bones, and the NHS advises against smoking because it can make menopause symptoms worse. If you smoke, getting help to quit is worthwhile, although stopping smoking should not be presented as a guaranteed treatment for joint pain.” Medication “If joint pain is affecting your sleep or daily activities, getting worse, or has not improved after two weeks of self-care, speak to your GP. “A pharmacist can advise which pain relief may be suitable for you. Seek urgent advice if a joint is hot and swollen, particularly if you also feel unwell or have a temperature. “HRT can help with menopause symptoms and may help some people whose joint aches are linked to menopause. It is worth discussing the potential benefits and risks with a doctor, nurse or pharmacist; persistent joint pain may also need assessment for another cause.” Geoff Gardener is an osteopath and MSK ultrasonographer. For more, see bromleysportsinjuryclinic.co.uk