Joint pain is not just age

It’s one of the more surprising symptoms of menopause, joint aches, stiffness and that nagging feeling that your body just isn’t moving as freely as it used to. For some people it’s a mild irritation, for others it can be debilitating. And yet joint pain is still one of the lesser talked about symptoms of perimenopause and menopause.

I’ve had clients who literally cannot get out of bed in the morning for pain and I’ve had a clients who couldn’t walk their dog anymore which was really upsetting. By changing their nutrition and making a few tweaks to their lifestyle, they’re back to having full and active lives.

If you're experiencing sore knees, aching hips or stiff hands and shoulders, you’re not imagining it and you’re definitely not alone. In this article we’ll explore why joint pain happens during menopause and the powerful role nutrition and lifestyle can play in helping you move more freely and comfortably again.

Why do joints ache more during menopause?

As oestrogen levels start to decline during perimenopause and beyond, it can have a knock-on effect across the body including your joints. Oestrogen plays a role in reducing inflammation and supporting joint and bone health. So, when oestrogen levels dip, inflammation can creep in, tissues can feel less lubricated, and joints can become stiffer and more painful.

On top of that, hormonal shifts can also affect your sleep, mood and motivation to move, all of which play a part in how your body feels.

Common areas for menopause related joint pain include:

• Neck and shoulders

• Lower back

• Hips and knees

• Fingers, wrists and elbows

You might notice that your joints feel particularly stiff in the morning or after periods of inactivity. Some people also experience swelling or a feeling of tightness in certain joints.

Could it be something else?

While hormonal changes are a big contributor to joint pain during menopause, it's always worth checking with your GP or medical provider to rule out other causes, especially if the pain is sudden, severe or persistent. Conditions like osteoarthritis, rheumatoid arthritis or fibromyalgia can share similar symptoms and may need different approaches.

Nutrition your natural anti-inflammatory ally

One of the best ways to support your joints during menopause is to reduce inflammation and that starts with what’s on your plate. A nutrient rich, anti-inflammatory approach to eating can make a huge difference.

Here are some simple yet powerful tweaks to consider:

1. Increase your omega-3s

Omega-3 fatty acids are known for their anti-inflammatory properties. You’ll find them in oily fish like salmon, sardines and mackerel, as well as plant-based sources such as flaxseeds, chia seeds and walnuts. Aim to include these in your meals a few times a week.

2. Prioritise colourful fruit and veg

Antioxidants help combat oxidative stress and inflammation in the body and they’re found in abundance in brightly coloured fruit and veg. For example, berries, leafy greens, red peppers, beetroot, sweet potatoes. Try to eat the rainbow daily to give your body a broad spectrum of anti-inflammatory compounds.

3. Focus on whole foods

Highly processed foods, excess sugar and trans fats can all contribute to inflammation. Try to reduce ultra-processed snacks and meals where possible and focus on whole foods like wholegrains, pulses, vegetables, nuts and seeds.

4. Include calcium and vitamin D

Bone health becomes even more important during menopause and healthy bones support healthy joints. Make sure you’re getting enough calcium (found in leafy greens, tofu and almonds) and vitamin D (from sunlight)

5. Watch your hydration

Joints need hydration to stay lubricated and flexible. Aim for around 1.5 to 2 litres of water a day and consider reducing dehydrating drinks like alcohol or caffeine if joint pain is an issue for you. 

Lifestyle changes to support joint health

While nutrition is key, it works even better alongside lifestyle shifts that help your body stay strong, mobile and balanced.

1. Keep moving gently and consistently

Movement helps reduce stiffness, improve circulation and strengthen the muscles that support your joints. You don’t have to run marathons. Gentle, regular movement like walking, yoga, Pilates or swimming can be incredibly effective.

Start with what feels manageable. The key is consistency over intensity.

2. Prioritise rest and recovery

Menopause symptoms like poor sleep, stress and fatigue can all worsen the perception of pain. Give yourself permission to rest and recover, especially if your joints are feeling tender.

Quality sleep is when the body repairs and regenerates, so working on sleep hygiene such as reducing screen time before bed, having a relaxing Epsom salt bath, keeping the bedroom cool and winding down with relaxing routines can improve sleep and support joint health.

3. Manage stress

Chronic stress contributes to systemic inflammation which can increase joint pain. Practices like mindfulness, breathwork, journaling or time in nature can all help to lower stress levels and support your nervous system.

Even just a few minutes a day of deep breathing can calm your system and reduce the inflammatory load on your body.

4. Check your posture and alignment

As hormone levels shift, ligaments and tendons can become less flexible, affecting your posture and balance. Simple daily stretches and body awareness can help.  

You don’t have to just put up with it

If you’ve been told that joint pain is just part of ageing or something you have to live with, it’s time to challenge that narrative. Yes, hormonal changes play a role, but there’s so much you can do to feel stronger, more mobile and more comfortable in your body again.

You deserve support, solutions and to feel like yourself again without aches holding you back.

If joint pain is affecting your daily life or stopping you from doing the things you love, know that you’re not alone and you don’t have to figure it out on your own.

Want support with menopause symptoms like joint pain?

I offer personalised 1 to 1 health coaching to help you rebalance your nutrition and lifestyle so you can feel energised, empowered and confident in your own skin again.

Get in touch to book a free discovery call and let’s chat about what’s possible for you. sally@rebalancebysally.com