As women approach menopause, typically between the age of 45 and 55, many are often surprised to discover that joint pain is one of the most common symptoms, alongside hot flashes, night sweats, period changes and mood swings.
Joints which are involved in high impact movements such as the hips and knees tend to be most affected. The elbows, neck, shoulders, hands and fingers can also be affected by joint pain. There are a number of causes of joint pain during menopause including:
Hormonal changes
Dehydration
Stress
Weight gain
Diet
Poor posture
Increased sensitivity to pain.
Below, I take a closer look at each of these causes and recommend ways to help prevent and treat joint pain during menopause.
Hormonal changes
Falling oestrogen levels are thought to be one of the main causes of joint pain during menopause. As you reach menopause, levels of oestrogen in your body begin to drop. Oestrogen is responsible for regulating fluid levels in the body; therefore, if levels of this hormone are low, the body becomes less able to hold water, which can affect the hydration and lubrication of the joint tissues, including the cartilage, ligaments and tendons.
Up to 80% of cartilage is water, making it a very important component of this flexible and protective tissue, which acts as a cushion between the bones, absorbing shock and easing friction. Water is also a natural part of synovial fluid, a gel-like liquid which lubricates the cartilage and helps the joints move without creating friction.
Water is also needed to help support the flexibility and elasticity of the ligaments and tendons. Ligaments connect one bone to another and are needed for joint stability, while tendons connect your muscles to the bones. When your ligaments and tendons lose their elasticity, your range and ease of movement can be reduced.
Dehydration
Not drinking enough water and excessive sweating during menopause can also contribute to dehydration at this time. If you find that you experience joint pain and stiffness more in the morning, then dehydration during the night could be a contributory factor, especially if you are also experiencing night sweats. Dehydration can also make it difficult for your kidneys to get rid of excess uric acid, which can cause a build-up of tiny, sharp crystals in and around joints, making them inflamed and sore. This is identified as gout, a type of arthritis which affects joints towards the ends of the limbs, such as your toes and fingers.
Therefore, without enough water, the flexibility and lubrication of the joint tissues can all be affected. When this protective and supportive nature is impaired, it can cause aches, pains and stiffness to develop. Fluctuating oestrogen levels may also give rise to underlying, low-grade inflammation as a result of the effects it has on the functions of joints, which could also be a factor in menopause joint pain.
Stress
Stress, surprisingly, can have a dramatic effect on your health during menopause. Many women notice an increase in symptoms if they are hyper-aroused or hyper-stimulated due to stress.
If you are experiencing a lot of stress, your body will release high quantities of the hormone cortisol. This hormone works as an inflammatory agent when present long-term, and so high levels of stress during the menopause will only make your joint pain worse.
Stress can also cause our muscles to tense up; this tension causes our joints to work so much harder which can lead to further inflammation and discomfort. It is important if you tend to experience stress to take time to relax every day.
Where Mindful Yoga can help
Because hormonal changes can have a huge impact on joint health we use slow and mindful practices to work with the stiffness, joints and old injuries. These can all benefit from a slow mindful practice which works with the intensity of the stiffness to open up the joint at a comfortable rate. Taking an extra few minutes in a posture will help the body open safely and slowly to manage any stiffness you may be feeling.
Stress is a silent enemy, it can have a long lasting and detrimental affect on our overall health. As stress significantly affects hormonal changes, lowering stress levels by increasing trait mindfulness is the current best practices treatment in mental health. By using Mindfulness Based Stress Reduction techniques, and by using pranayama with the yoga posture to talk to the Vagus Nerve, we can change the way stress affects your sleep cycle, emotional resilience, and the delivery of such hormones as Oxytocin, Serotonin, Dopamine, and Endorphins which are a natural pain killer.
I look forward to seeing you in class every 2wks. Here's the link - https://us02web.zoom.us/j/89366147822
