My knees are clearly conspiring with my children...

My boys are 11 and 13, and even though we have a “no electronics in the bedroom” rule, they occasionally sneak their phones upstairs at night so they can text their friends (or watch gamers game on YouTube?!) while they get ready for bed. 

So, I (cleverly) started sneaking up the stairs myself to catch them in the act because this is prime grounding fodder! 

The trouble is, recently my “sneaking” up the stairs has gone from a relatively quiet endeavor to a “snap, crackle, pop” situation. My knees are clearly conspiring with my children… 

And by the time I make it to their room, they’ve had plenty of warning so I find them “innocently” reading a book or pretending to sleep.

One evening as I “crept” up the stairs, my oldest dared to ask, “Mom, what is that noise? It sounds like you're getting into a bag of candy!” (interesting that’s where his mind went first). 

The questionable ethics of my children aside (they are actually pretty good kids), my “sneaking” days are over and I’ll need to be more vigilant pre-ascension.   

Here is my point (I get there eventually!); while joint pain, popping, and swelling were not in my top 5 most debilitating (or even bothersome) symptoms at the time my hormones went bananas at 38… the moment has arrived. 

And I’m not alone. It’s estimated that more than 50% of women experience arthralgia (joint pain) or arthritis during perimenopause and, for 21%, they are one of the more significant perimenopausal signs.

And - all joking aside, the emergence of joint pain or arthritis around perimenopause can have a significant impact on a woman’s quality of life.

For example, joint pain, stiffness, swelling, and discomfort can impact daily routines like walking (let alone sneaking) upstairs, dressing, exercising, working, and even socializing. Joint pain can disrupt sleep, leading to fatigue and further impacting daily functioning. Chronic pain can lead to stress, anxiety, and depression, affecting mood and overall mental health. 

Many women report experiencing:

• decreased range of motion

• cracking or popping sounds when joints move

• stiffness and swelling in the joints

• muscle, back, and neck pain

• shooting pains

Why is Joint Pain so common during perimenopause and what can I do about it?

It turns out that estrogen is a powerful anti-inflammatory. Estrogen is also important for maintaining joint lining and it is critical for bone health. So when estrogen levels drop, women can experience the stiffness and joint pain that accompany inflammation, reduced joint lubrication, potential cartilage damage, and weakening bone density (another side effect of low estrogen). The decrease in muscle mass that sometimes follows perimenopause can put additional strain on joints, contributing to pain.

Key Management Strategies*:

1. Movement is Medicine: research suggests that moving more may be one of the best ways to treat perimenopause-related joint pain. Movement and stretching can help reduce pain and stiffness. 

• Strength train with weights or resistance bands

• Try low-impact aerobic activities like swimming, cycling, and walking

• Focus on flexibility with yoga and Pilates

• Try balance exercises like tai chi to prevent falls and maintain mobility

2. Nutrition for Joint Health

• Consider incorporating anti-inflammatory foods into your daily routine.

• omega-3-rich foods: salmon, mackerel, flaxseeds, chia seeds, and walnuts

• antioxidant-rich fruits and vegetables, especially berries and leafy greens

• Choose whole grains over refined carbohydrates (it is important to note that Gluten may be pro-inflammatory in some people).

• Include soy products like tofu and edamame for their estrogen-like effects.

• Stay well-hydrated to keep joints lubricated. (I underestimated the impact this particular strategy would have!)

3. Potentially Helpful Supplements

• Vitamin D (~600 IU per day) and calcium (~1200 mg/day) to support bone health

• Magnesium (320 mg of elemental magnesium per day) to support bone health, muscle, and nerve health

• Curcumin/Turmeric has been found to have anti-inflammatory properties. More research is needed on the dosing, frequency, and formulation of these supplements but 500 to 1,500 milligrams (mg) daily has shown promising results in research

• Collagen (5-15g a day) supports cartilage

• Fish oil (omega-3 fatty acid) for its anti-inflammatory properties. The National Institutes of Health (NIH) recommends 1,100 mg daily for women

• Creatine (5g of a creatine monohydrate supplement) to support muscle strength, and help maintain bone density

4. Other things that might help:

• Stress management (e.g., meditating, walking in nature, yoga) can help reduce inflammation, and help regulate the nervous system, improving pain and sleep.

• Acupuncture

• Ice and heat

• Hormone Replacement Therapy (HRT) is an option worth discussing with your healthcare provider, as it can help reduce inflammation and support joint health. 

Remember! Small consistent steps lead to lasting changes and it is always a good idea to consult with a healthcare provider or nutritionist before making any changes to your diet.

Take good care, 

Amanda