Understand this symptom
Acne
Thibaut Santermans
Insight
The essentials
This symptom is caused by the hormonal shifts your body is going through. Understanding what's happening helps you better cope with what you're feeling.
The cause
Joint and muscle pain around menopause can be related to a mix of factors. Think of normal ageing (loss of muscle mass), hormonal fluctuations (especially declining oestrogen and progesterone) and changes in inflammatory processes and joint lubrication. Often there is no single clear cause.
What (often) helps
Regular exercise (especially strength training + low-impact such as walking, swimming, yoga), an anti-inflammatory diet (Mediterranean), better sleep and reducing stress. Some women benefit from local pain relief (e.g. capsaicin cream), supplements such as magnesium or vitamin D, or — in certain cases — menopausal hormone therapy. If it gets worse or limits you, have it checked.
The science
In medical terms, joint pain is called arthralgia and muscle pain myalgia. Around menopause and with ageing, both occur more frequently. The complaints can be in one joint (e.g. knees) or more widespread (e.g. neck or back). Many women notice: stiffer in the morning or after sitting for a long time, and often a bit better later in the day.
What researchers think may play a role
- Age-related muscle loss (sarcopenia): muscle mass and strength gradually decline with age. This can contribute to a sensitive, "stiff" body feeling. This does not seem to be caused by hormones alone, but mainly by ageing in general (hormones may play a role).
- Inflammation: oestrogen normally has an anti-inflammatory role. When oestrogen drops, this can affect inflammatory responses and the cartilage and connective tissue around joints.
- Reduced joint lubrication: declining oestrogen may be associated with less "lubrication", causing joints to become irritated more quickly.
- Pain perception (pain modulation): hormones can influence how intensely you experience pain. That is why we see certain pain syndromes (such as fibromyalgia) more often in women, and also more often after menopause. (But this is not the case for everyone.)
Factors that can make it worse
Poor sleep, stress, low mood, higher BMI/weight and conditions such as osteoarthritis or rheumatoid arthritis can all contribute.
What you can actually do
Exercise (usually the most important):
- Strength training (2–3x/week) to slow muscle loss and support joints.
- Low-impact: walking, swimming, yoga, pilates.
- Do you have severe or acute pain? Consult a doctor or physiotherapist.
Nutrition:
- Eat "Mediterranean": plenty of vegetables, legumes, fruit, whole grains, olive oil, nuts; less ultra-processed food and added sugars.
Sleep & stress:
- Poor sleep can intensify pain (and pain can disturb sleep). Anything that supports your sleep often helps your pain too.
Quick relief:
- Progressive muscle relaxation (tense muscles for 10 sec, then release).
- Capsaicin cream can help locally (not for everyone).
Supplements / medication:
- Magnesium can help with muscle relaxation, but may cause stomach complaints (some forms are better tolerated).
- Vitamin D supports bone and muscle function; some studies link higher levels to less pain, but the effect varies.
- CBD: evidence for chronic pain exists, but research specifically for joint/muscle pain is still in full development.
- OTC such as ibuprofen can help temporarily, but use it wisely and preferably in consultation if you need it often.
Hormone therapy:
- Menopausal hormone therapy can have a modest effect on muscle and joint pain in some women, but it is not guaranteed and requires a personal assessment with your doctor.
