Understanding Menopause and Its Effects on Joint Health

Menopause is a significant transition, but it doesn’t have to be overwhelming. 

When Menopause sets in, it brings a whirlwind of changes, and arthritis can also become part of the journey. 

But why does Menopause affect the joints? Let’s break it down:

1. Hormonal Changes Affecting Arthritis: The joints become more vulnerable to pain, swelling, and stiffness as the levels of estrogen drop during menopause. A 2022 study states that the reduction of the estrogen level at menopause is one of the strongest risk factors for developing postmenopausal osteoporosis.

2. Impact on Connective Tissue: The collagen production slows down with reduced estrogen. Collagen accounts for 30% of your body’s protein. Collagen is a protein in your body that is the building block to promote strong bones and healthy joints. When collagen synthesis is affected during menopause, it impacts joint cushioning and flexibility, making movements feel more rigid.

3. Bone Density Concerns: Menopause significantly speeds up bone loss and increases the risk of osteoporosis. Research indicates that up to 20% of bone loss can happen during these stages.

4. Increased Inflammation: It appears that menopause and estrogen levels play a role in this relationship with arthritis. Estrogen has anti-inflammatory properties, so fluctuating estrogen levels during menopause can lead to increased inflammation in the body.

Types of Arthritis Associated with Menopause

Differentiating between the types of arthritis can help you identify the symptoms and find ways to manage them effectively. Let us know the most common types of arthritis to watch for during menopause:

1. Osteoarthritis (OA): The relationship between Osteoarthritis and Menopause is linked to hormonal changes. OA is a joint disease affecting your muscles and bones involving the breakdown of cartilage and bone and is one of the leading causes of pain and disability worldwide. It is the most common form of arthritis that may worsen during menopause due to decreased estrogen levels, which can lead to joint wear and tear.

2. Rheumatoid Arthritis (RA): RA is a chronic autoimmune inflammatory disease characterised by symmetrical joint pain, swelling, and stiffness, predominantly affecting the small joints. 

2. Other Joint Disorders: Menopause may also exacerbate other forms of joint pain and discomfort, such as fibromyalgia or tendinitis.

Have you ever wondered why different people have different timelines for getting affected by joint problems? Read more: How Does Your Ayurvedic Body Type Influence Your Joint Health?

Why Women Are More Prone to Arthritis During and After Menopause

Menopause is a transformative phase that affects every part of a woman’s body, including her joints. As the estrogen declines, so does its protective effect on bones and cartilage, increasing the risk of arthritis.

• According to a study, it is estimated that over 50% of women experience arthritis at the time of menopause. Women have a higher likelihood of developing osteoarthritis, particularly after menopause, due to the loss of estrogen.
• Menopause generally happens in middle age when natural joint wear and tear accelerate, and degeneration becomes more noticeable. This increases the risk of arthritis.
• Many women experience weight gain during menopause, putting extra pressure on weight-bearing joints like knees and hips, worsening arthritis symptoms.

Read more on the natural ways to tackle Menopause related weight gain: Menopause and Weight Gain: Expert Insights You Must Know!

Symptoms of Arthritis to Watch for During Menopause

Menopause brings enough changes on its own, from hot flashes to sleepless nights. But what about those aching joints? Here is what to keep an eye on:

• Joint Stiffness: You wake up in the morning, but it takes a while to get moving, particularly your knees, hips and hands. It is menopause-related joint stiffness or morning stiffness, and it could be arthritis.
• Recurrent Pain: The hormonal shifts in your menopause can result in flare-ups of joint pain, the pain that comes and goes!
• Swelling and Redness: Puffy joints with noticeable swelling, warmth or redness can be a sign of inflammation.
• Reduced Mobility: Finding it hard to move?  Limited range of motion and difficulty in performing daily activities may indicate joint issues.
• Fatigue: Lower estrogen, hormonal changes, and inflammation can disrupt your quality rest time, leading to constant fatigue. 

Managing Arthritis Symptoms During Menopause

Menopause and arthritis together? That’s a lot for your joints to handle! 
The right strategies can make a difference, and here’s how to manage arthritis during menopause:

Lifestyle Modifications:

1. Regular Exercise: Gentle low-strain activities like swimming, walking, or yoga keep your joints flexible and reduce pain.
   How long should you exercise? Start small and build up! The recommended exercise time, as per studies, is 30-60 minutes per day. The exercise time should be gradually increased from a short time to 30–60 min/day.
2. Healthy Diet: Make sure you add to your diet foods rich in omega-3 fatty acids, antioxidants, and anti-inflammatory foods that can help ease arthritis symptoms.
3. Weight Management: Excess weight means extra stress on your joints. Maintaining a healthy weight can significantly reduce pain in the joints, especially on weight-bearing joints like the knees and hips.
4. Physical Therapy: Physiotherapy is not just for rehab or injuries; it helps improve your joint function. Targeted physical therapy for menopausal arthritis prescribed by a physical therapist can ease your joint pain.

Medication Options:

• Over-the-Counter Pain Relievers: For quick relief, OTC medications like Nonsteroidal Anti-Inflammatory Drugs (NSAID) and acetaminophen help reduce pain and inflammation. NSAIDs are effective pain relievers and helpful as an add-on treatment for the painful flares of arthritis.
• Prescription Medications: For more advanced cases, a healthcare provider may prescribe disease-modifying drugs or biologics as per the condition.

Alternative Therapies:

• Acupuncture: The potential physiological effects of acupuncture on pain relief have been attributed to biochemical processes, such as the release of endorphins into the body and the promotion of blood circulation, thereby reducing inflammation.
• Supplements: Boost your joints with supplements of vitamins and minerals like Vitamin D, calcium, and glucosamine sulfate.

How to Deal With Your Menopausal Joint Pain in an Ayurvedic Way?

• Oil Massage: In Ayurveda, daily abhyanga or warm oil massage on your aching joints in circular motions with the oil recommended by an Ayurveda doctor helps improve your joint health. Oil massaging can provide lubrication to your joints and reduce vata dosha. This practice will help improve your blood circulation to your joints 
• Stay Active: Try yoga poses like Paschimottanasana, Bhujangasana, and Dhanurasana, along with breathing exercises like pranayama to keep joint stiffness at bay.

To get personalised guidance on which oil or yoga pose is right for your specific needs, talk to the experts at Nirva Health.

When to Seek Medical Advice

If arthritis pain starts to interfere with your daily life, don’t brush it off. It is important to be aware of any changes you experience so you can make timely medical interventions. 

Here are key signs that need your attention:

• Persistent Pain: One of the most prevalent signs that your arthritis could be getting worse is an escalation in joint pain, swelling and stiffness. If the joint pain persists, it is a sign that professional help is needed.
• Difficulty in Daily Activities: Do you feel doing daily tasks like opening a jar, buttoning a shirt or holding a cup is more difficult than before? If the answer is yes, then don’t wait too long to seek advice.
• Morning Stiffness That Lasts: Suppose the stiffness in your joints when you wake up takes over an hour to loosen up; it could be a warning sign of worsening arthritis.
• Changes in Joint Appearance: One day, you notice your hands and fingers look a little swollen, and gradually, it becomes a regular sight. Then, the changes need to be evaluated by a doctor. If arthritis pain starts to interfere with your daily life, it is time to take action. 

Wrapping Up

For women, Menopause and arthritis might feel like an unfair duo. But guess what? It doesn’t have to take control of your life or your joints.

Understanding the connection between the significant hormonal fluctuations that influence your joint health and contribute to arthritis is the first step towards tackling it effectively. Keep listening to your body’s needs. With the right mix of healthy lifestyle changes, nourishing diet and medical support, you can have the power to ease this journey. 

Every small step adds up to a healthier, better joint health and quality of life during menopause. So, Remember, every step matters! 

For personalised support and guidance, reach out to our experts at Nirva Health.

Book your appointment here.

Discover how Ayurveda can support your menopause journey: The Ayurvedic Lifestyle Guide to Menopause: Herbs, Diet, Exercise, and Self-Care Practices