Perimenopause Joint Pain: Causes, Symptoms, and What to Do

Your forties are special for a number of reasons. You know how your body works: both what it likes, and what it doesn’t. You’re resilient enough to handle all the twists and turns that life hands you. And, unlike your twenties (and maybe thirties), you’ve truly settled into adulthood. But for women, the forties are also marked by important hormonal changes as the body prepares for menopause. This shift, called perimenopause, marks the twilight of a woman’s fertility, and it’s often the beginning of symptoms we associate with menopause, including mood swings, hot flashes, and joint pain. In this article, we’ll explore perimenopause joint pain, including common causes, symptoms, and tips on how to feel better. 

What is Perimenopause?

Perimenopause is the transition from regular menstruation to menopause. During this period, which typically occurs in a woman’s forties, hormonal changes signal the end of ovulation. Estrogen begins to decrease and periods may become irregular or exhibit other changes such as a change in heaviness, PMS severity, or duration. Additionally, other hormones such as cortisol may spike in response to the physical stress caused by perimenopause. 

Perimenopause Symptoms

Experiencing perimenopause? Here are some common signs and symptoms: 

–Mood swings
–Low libido
–Headaches
–Brain fog
–Insomnia
–Hot flashes
–Joint pain
–Muscle Aches

Perimenopause Joint Pain

Perimenopause Joint Pain Causes

Like hot flashes and night sweats, the hormone fluctuations that define perimenopause can also be responsible for aching joints and muscles. In fact, one 2020 review found that, across 16 studies, the prevalence of musculoskeletal pain among perimenopausal women was as high as 71%. However, the causes of perimenopause joint pain may vary. 

For most women, perimenopause joint pain is caused by fluctuating estrogen levels. While we mostly associate estrogen with reproductive function, it also plays a critical role in regulating essential functions across organ systems including brain health, cardiovascular function, and joint health. 

Our joints, as it turns out, are full of estrogen receptors. This is because estrogen helps the body synthesize and maintain cartilage, the flexible material that anchors, cushions, and protects our bones and joints. It also helps regulate the production of collagen–a critical component of skin, muscles, and bones. As estrogen levels drop, joints and tendons may grow weaker, leaving you feeling achy and stiff. 

Additionally, estrogen helps the body reign in inflammation. While the relationship between inflammation and estrogen is complex (the activation of certain estrogen receptors can increase inflammation rather than decrease it), the estrogen receptors found in our joints are largely anti-inflammatory. So, when estrogen levels drop during perimenopause and menopause, many women are left with spiking inflammation.

Tips for Managing Perimenopause Joint Pain

Perimenopause Joint Pain Tip #1: Exercise

While exercising on stiff, achy joints might seem counterintuitive, gentle, low-impact exercise like walking, swimming, or yoga can help build and maintain stabilizing muscle. Regular exercise can also help prevent perimenopause and menopause weight gain, which can place additional stress on sensitive joints. 

Perimenopause Joint Pain Tip #2: Anti-Inflammatory Diet

As estrogen levels drop, inflammation can skyrocket. Focusing on adding anti-inflammatory, whole foods to your diet as well as boosting antioxidant intake can help stop oxidative stress in its tracks. Additionally, reducing the amount of inflammatory foods in your diet (think chips, soda, and other fried or sugary fare) can keep inflammation in check.  

Perimenopause Joint Pain Tip # 3: Supplements

Wild yam, black cohosh, boswellia: when it comes to soothing perimenopause and menopause joint pain, the list of supplements goes on. In general, supplements intended to help manage perimenopause joint pain should focus on supporting a combination of factors, including dropping estrogen levels, elevated cortisol, inflammation, and support for the HPA axis, which includes the hypothalamus, pituitary, and adrenals. 

That's why we recommend the Menopause Support Protocol as first-line menopause and perimenopause support. Carefully curated for its high-quality botanical ingredients and broad-spectrum support, the Menopause Support Protocol contains five whole food supplements selected by Dr. Eric Snow.