The Best Supplements for Menopausal Joint Pain

Are Hormones at Play Affecting Your Game?

So, what causes menopause joint pain?

As a woman nears menopausal age, the release of the hormones-oestrogen and progesterone-by the ovaries starts fluctuating. Hence, these hormones go into an imbalanced state.

Oestrogen influences reproductive organ development, bone and joint health, cardiovascular system, metabolism, and behaviour.

During menopause, ovulation becomes irregular. The production of oestrogen and progesterone also decreases and causes most of the symptoms of menopause, including joint pain, osteopenia, osteoporosis, and osteoarthritis.

A reduction in the number of proteins in your body, like collagen, and  Weight gain, which is also a common symptom during menopause,  can put additional strain on your joints, causing joint pain.

Joint Pain from Osteoarthritis and Osteoporosis : What's the Connection?

Calcium, Vitamin D, and steroid hormones such as oestrogen are critical for bone and joint health. Oestrogen controls bone cell health and regulates the formation of new bone cells (osteophytes). It prevents the excessive breakdown of bone cells and thereby preserves bone health. If bones are healthy, joints are also healthy. 

Joint pains start with osteopenia, a condition in which bone density is decreased. It is a precursor to osteoporosis and osteoarthritis. 

Osteoporosis is a condition in which bones become thin and fragile and are easily prone to fracture with minor impact. It causes body pain and weakness. 

Osteoarthritis is caused by joint degeneration when the cartilage, which acts as a cushion at the ends of the bones, wears off. The connective tissue holding the joint together starts deteriorating. The joint lining also gets inflamed, making it a significant cause of joint pain during and after menopause. 

As oestrogen production decreases with menopause, women lose bone mass, leading to osteoporosis and osteoarthritis. 

Did You Know?

Between menopause and the age of 60, a woman loses an average of 25% of bone mass due to the depletion of estrogen level.

Oestrogen protects the woman's body from inflammation. As oestrogen levels decrease during menopause, the possibility of inflammation increases, and so does the joint pain.

The most common joints that are prone to pain and osteoarthritis after menopause are;

• Hips
• Knees
• Ankles
• Shoulders
• Neck
• Elbows
• Wrists
• Fingers

Along with joint pain, women also experience a series of symptoms classified as ‘Fibromyalgia’ - a chronic painful condition with symptoms pain all over the body with no apparant cause. 

Keeping Your Bone and Joint Health in Check

Here are some common investigations and tests to check bone and joint health

• Blood tests for Vitamin D, B12, and calcium
• X-ray or MRI of the joints and bones
• Bone densitometry scan 

Why is Menopause Joint Pain a Concern?

Joint pains affect the mobility and functional ability of a woman. It also affects her mental capabilities and increases her vulnerability. 

Stress during menopause increases pain intensity and hinders the independent, demanding, active life of a woman going through menopause. Osteoporosis and osteoarthritis increase the chances of fracture and may lead to permanent injury or damage, confining her life or limiting her activities. 

Hence, joint pains during menopause are considered a serious health problem. Preventing, monitoring, and managing joint pains helps a woman lead a flexible, mobile, and agile life. 

Best Supplements and Herbal Remedies for Menopause Joint Pain

Ayurveda uses herbs which can effectively reduce joint pain and improve mobility. 

1. Moringa (Drumsticks)

Moringa has long been used in traditional medicine for its medicinal properties.

This herb has anti-inflammatory properties, which help ease joint pain. It can also be used internally. The butleave leaves' paste can also be applied externally to painful areas.

2. Shallaki (Boswellia)

The resin produced by this tree has been used in traditional medicine for centuries to treat various conditions, including inflammatory diseases. It is also known to improve the growth of bone and cartilage.  

3. Castor 

This herb is a popular pain reliever used in Ayurveda. Its leaves and oil are effective in reducing joint pain and stiffness.

4. Punarnava (Boerhavia)

Ayurveda's most widely used herb is usually taken as an herbal supplement for treating joint pain, swelling, and inflammation.

5. Guduchi (Heart-leaved Tinospora)

A herb well known for its medicinal properties widely used in Ayurveda for boosting immunity and reducing inflammation.

6. Guggulu (Guggul resin)

Due to its rich medicinal properties, Guggulu resin is used to reduce inflammation and as an herbal supplement for treating various conditions, such as joint pain, obesity, and skin conditions. 

7. Asthisrinkala (Veldt Grape)

Popularly known as the Veldt grape, this herb has been a widely used pain reliever in traditional Ayurvedic treatments for fractures and injuries. 

8. Devadaru (Deodar)

Popularly known as deodar, this herb is highly effective for treating joint pain. The bark of this tree has been used in traditional medicine to reduce pain, especially during winter.

9. Bala (Coutry Mallow)

Bala is a widely used shrub in Ayurveda. It is taken as an herbal supplement to treat joint pain and inflammation. It is also used in the preparation of Ayurvedic bone tonic and oils.

10. Rasna (Indian fleabane)

This popular herb is used to treat joint pain and inflammation. Rasna is one of the significant constituents of anti-inflammatory ayurvedic medicines.

Diet for Menopause Joint Pain

Weight management with a healthy BMI and a wholesome, nutritious diet help in healthy ageing and happy menopause. Here are a few diet tips

• Follow proper meal times.  
• Eat soft, warm food.   
• Chew food properly.  
• Drink 150-200 ml of warm water every half an hour between 6 am and 8 pm.  
• Make every meal balanced with one healthy whole grain carb, one animal protein or plant protein, seasonal vegetables and season-specific spices.  
• Include seasonal fruits with breakfast, local and seasonal vegetables, whole grain foods with lunch, diluted carbs with roasted and cooked lentils, and boiled fibre-rich vegetables for dinner.  
• Do not mix grains. Use one type of grain. Choose low glycemic indexed grains like millet.  
• Include cow ghee in the diet to optimise immunity and supplement Vitamin B12, calcium, and essential fat.  
• Avoid junk and high-sugar food.

Home Remedies for Menopausal Joint Pain

Try the following to relieve your joint pain from the comfort of your home.

• If the pain is severe, aching type, then apply fomentation with thin corn soup boiled with turmeric and crushed mustard.  
• Apply corn starch paste in milk if the pain is of a burning type.  
• Stretching and muscle-tightening exercises should be done using hard surfaces like walls as support.  
• Use ice packs on sore areas with redness and a burning sensation.   
• If the pain is pricking, use Dasamoola Kashayam-filled hot water bottles or soaked hot towels on sore areas.  
• If the pain is of a non-burning, then apply oil heated with a pepper paste relief.  
• To relieve pain, continuously pour warm water added with a paste of turmeric, rock salt, and neem leaves for 15-20 minutes over the painful area.   
• Try fomentation using a towel dipped in warm rice-washed water or rice starch treated with turmeric and crushed sesame seeds to relieve pain.

Most Essential Ways to Manage Menopause Joint Pain

Accepting and understanding menopause is the key to preventing and managing joint pain after menopause.

1. Regular Exercise

Regular moderate exercise incorporating joint movements like walking, jogging, or cycling can help you with better motility and joint health.   

Muscle stretching and strengthening exercises can help you immensely. Remember to do your warm-ups before stretching.   

Do Yoga and Pranayama for at least 30 minutes in the morning to help prevent and reduce joint pain.   

Try swimming or walking in a swimming pool to reduce joint pain.

2. Protective Gear

Wear proper joint-protecting devices, such as a lumbosacral belt, knee cap, ankle strap, etc., while walking and exercising.  

Wear appropriate footwear to prevent and reduce joint pain.

3. Proper Posture

Give importance to proper gait and posture.   

They frequently look out for stooping, hunching, sideways bending, backwards bending, changes in the shape of toes and joints, bunions, etc. These can develop slowly and may go unnoticed until they become severely painful and uncomfortable. 

4. Extra care

Expose yourself to the rising or setting sun for 30 minutes or the noon sun for 10 minutes to help maintain Vitamin D levels crucial for bone health.   

Be cautious to prevent injury or falls while carrying out your daily activities.  

Get regular blood tests for existing diseases and possible deficiencies and follow up with doctors.

Conclusion

Usually, for women who care for their health diligently, joint pain associated with menopause slowly reduces as hormones stabilise. Joint pain-free menopause depends on the woman's constitution, profession, lifestyle, environment, climate, general health, stress levels, diet, exercise, etc. 

A woman's current lifestyle demands an active life after menopause. She usually lives alone or with an ageing spouse. Many women are involved in other activities, like demanding careers, hobbies, interests, social service, travel, care for parents, babysitting grandchildren, etc. All these are possible if a woman has a healthy body and a happy mind. She has to be flexible and mobile to enjoy a relaxed, healthy post-menopausal life the way she wants.