Sore knees and tight hips? Here’s how to age-proof your joints
Do you sound an involuntary “Ooof!” each time you move from the couch? Has midlife gifted you with achy hips and sore knees? You are not alone. According to research, around half of all women in menopause experience joint pains (also known as arthralgia). The reasons for this are complex but there are steps we can take to tackle the pain and age-proof our joints so we can keep on moving well into old age.
Why do my joints hurt all of a sudden?
For some women midlife joint pains appear out of the blue just like hot flashes and night sweats. Scientists think this is partly due to fluctuating hormone levels as estrogen and progesterone interact with joint cells, immune cells, and pain processing pathways.
Estrogen plays an anti-inflammatory role in joint health and stimulates the production of collagen, the connective tissue protein that acts like a spongy glue within joints.
Collagen levels naturally start to decline from mid-30s onward and this process speeds up during menopause. Our collagen levels fall by up to 30% in the first five years after menopause and continue to fall at two percent each year after that. Because of that collagen reduction, joints become prone to inflammation, pain, and stiffness.
Other factors are at play too. Peri/menopausal fatigue, poor sleep, low mood and depression, and co-existing inflammatory conditions can all contribute to joint pains and stiffness.
Is joint deterioration due to peri/menopause, fibromyalgia, or arthritis?
Putting midlife hormonal fluctuations aside for one moment, these joint pains may also be a sign of osteoarthritis, rheumatoid arthritis, fibromyalgia, or another musculoskeletal condition.
Some conditions that affect joint tissues, like rheumatoid arthritis, are more common in women and often first appear in middle age. For this reason, it’s a good idea to talk to your healthcare provider in case further tests are needed.
What makes midlife aches and pains worse?
If you’re noticing frequent joint and muscle pains it’s worth keeping a symptom diary to see if you can spot any triggers or amplifiers. Things to look out for include:
· How much alcohol you drink: There’s very little evidence to directly link alcohol with joint pains but it is known to affect joint health in a roundabout way. Firstly, alcohol is a diuretic so it takes water out of your system. This leaves joint tissues dehydrated and more prone to inflammation. Then, alcohol detoxification pathways in your liver use up a lot of nutrients that are needed to protect and maintain joint tissues. Last, sustained excessive alcohol intake can lead to peripheral nerve damage, especially in your hands and feet, which can exacerbate joint pains.
· Ultra Processed Foods (UPFs): These are the sorts of foods that your grandparents couldn’t have even dreamed of. They’re highly palatable, contain a long list of unpronounceable ingredients, and have little to no nutritional value. Eating them once in a while is unlikely to cause a problem but if they become a regular fixture in your diet, they can contribute to inflammation.
· Sleep patterns: Alongside brain fog, poor concentration, and zero energy, lack of sleep also increases pain sensitivity. Researchers have shown that poor sleep causes low levels of a specific neurotransmitter in an area of the brain that regulates the pain experience, leading to heightened sensitivity to pain.
· Weight gain: Carrying excess weight can make joint pains worse but equally, having joint pains can make it harder to exercise. It’s a catch-22 situation. If joint pains are impacting your ability to exercise, opt for low or no-impact activities like swimming, seated yoga, or Pilates.
· Dehydration: Your joints are cushioned and lubricated by synovial fluid and wherever lubrication is needed, water is essential. Think how dry and wizened an orange gets when it’s left in the fruit bowl for too long. This is what happens in your joint tissues when there isn’t enough water available. And dry joints mean more friction and inflammation.
How to manage menopausal joint pains
If joint pains are holding you back from enjoying the midlife experience, take a few moments to audit your diet and lifestyle and see if there’s scope for change.
Starting with lifestyle, movement is key to retaining joint strength and flexibility as we age. This can take many forms: Yoga and Pilates are great for building strength, flexibility, and balance while swimming and brisk walking are low-impact forms of cardio that boost circulation.
Strength training is a must for building muscle mass and warding off sarcopenia. Muscle tissues surround joints and help with joint stability. You can read more about the benefits in our comprehensive guide to strength training for women in their 40s.
Rest is equally as important as movement. As mentioned earlier, not getting enough sleep can heighten your pain sensitivity. Fortunately, here on The Midst, we have a wealth of guidance for tackling midlife insomnia which you can dive into here. And for a quick bedtime routine tip — add two generous cupfuls of Epsom salts to your evening bath. The salts are naturally rich in magnesium which helps ease joint aches and muscle pains.
Ten top foods to help you move with ease
Upgrading your meals to include more joint-friendly foods can make a huge difference in pain levels and stiffness. Nutrient and herbal supplements may help too, but if you’re taking any other medications (including painkillers or hormone replacement therapy) be sure to speak to a qualified herbalist or nutritionist to check for any potential contraindications.
For starters, try these ten anti-inflammatory foods to ease joint pains and stiffness.
1. Water: Okay so not strictly a food but it’s essential here! Think of it as lubrication for your joints and aim for the recommended 9 cups (about 70 ounces) per day.
2. Oily fish: Salmon, sardines, mackerel, and herring are packed with omega-3 essential fats and vitamin D. Both these nutrients help tackle inflammation and pain.
3. Bone broth: Made from poultry, red meat, or fish bones, bone broth is an easy way to increase your collagen intake. Don’t fancy brewing up bones? Opt for marine or pasture-raised bovine collagen powder instead.
4. Ginger: This spice has a long history of herbal medicine usage for managing inflammation and pain. Add to soups, casseroles, warm milk, or herbal infusions.
5. Turmeric: An ideal teammate for ginger, turmeric also has powerful anti-inflammatory actions. Be sure to combine it with fat as the active compounds are fat soluble.
6. Tofu: One of the best vegan sources of protein, tofu also provides calcium and magnesium for joint and bone care.
7. Eggs: If you’re looking for a quick and easy meal, eggs are your friend. Packed with protein, eggs also provide some anti-inflammatory vitamin D and selenium.
8. Olive oil: A key component of the Mediterranean Diet, olive oil contains healthy monounsaturated fats and active compounds known to reduce cartilage degeneration in joint tissues.
9. Cherries and berries: These richly colored fruits contain anthocyanins, antioxidant compounds that help tackle inflammation associated with obesity and autoimmune diseases like rheumatoid arthritis.
10. Avocado: Another good source of healthy monounsaturated fats, avocado is also a premium source of vitamin E. This vitamin works alongside vitamin C and selenium in providing antioxidant protection in the body.
Remember, midlife joint pains can feel like yet another difficult symptom to cope with but switching up your diet and movement routine can bring relief and help you enjoy all that this phase has to offer.
