Joint pain and stiffness in perimenopause - why it happens and what to do about it

It's really normal to experience some stiffness and joint pain on occasions, particularly after you've done something new or strenuous, and to some degree it is part of the ageing process. However, during perimenopause, a common symptom is back, knee and joint pain or stiffness without no obvious trigger or reason for this. Sometimes it is just a twinge, other's it can be chronic and debilitating.

Why does it happen in perimenopause?

Declining oestrogen can be causing the pain and stiffness, and it is thought that this due to oestrogen's key role in regulating fluid levels in the body. Low oestrogen affects the body's ability to hold water that hydrates tissues around the joints, keeping them flexible and mobile. Low oestrogen may also lead to increased inflammation, which causes aches and pains.

Dehydration can be a cause, from a combination of things such as not drinking enough water and losing fluid through hot flushes and night sweats - particularly if you're feeling the stiffness the most in the mornings.

Deficiencies in key nutrients can also cause joint pain. Inflammation can also be triggered by some "pro-inflammatory" foods so diet is obviously key in keeping joints flexible and pain-free.

Chronic stress can also play a part, because if you're adrenal glands are working overtime, and have less focus on producing the oestrogen that your joints need.

There are also other conditions that cause joint pain and muscle stiffness such as osteoarthritis, fibromyalgia, autoimmune conditions such as rheumatoid arthritis.

How can nutrition help?

1. Magnesium can be a help in relieving stiffness,, muscle and join pain. If you've got low levels of magnesium, this can cause muscle tension and stiffness. Magnesium also helps with pain management, as it helps calm the nervous system and regulate our perception of pain.

2. Anti-inflammatory diet, which involves:

   1. eating foods rich in (or supplementing) in omega-3s such as oily fish, nuts, seeds and their oils

   2. incorporating brightly colour fruit and vegetables that contain antioxidants called anthocyanins

   3. increase proportions of plants proteins over animal such as quiona and pulses

   4. cruciferous vegetables such as brocolli, cabbage, and cauliflower contain anti-inflammatory compounds

   5. following the Mediterranean diet - based on fish, vegetables, olive oil, fruit and wholegrains

   6. turmeric and ginger both contain anti-inflammatory compounds

3. Fruit and vegetables help to hydrate you due to their high water content.

4. Drinking lots of water and herbal teas to keep joints hydrated and also reduce the levels of uric acid that accumulate in joints and cause pain and swelling

5. Vitamin D supplementation - it's really hard to get enough of this through the diet. Low levels of vitamin D are liked to joint pain and stiffness.

6. Foods rich in phytoestrogens such as flaxseed, fennel and pulses help improve hormone balance as these mimic the action of oestrogen in the body.

7. Supplementing with glucosamine and chondroitin which are natural components of cartilage help to support hydration and lubrication of the joints

What should we avoid?

Here it is the usual offenders that we are often aware of:

• Refined sugars - these raise inflammatory markers in the blood. So limit or eliminate sweets, chocolate, white bread, and foods that contain high levels of added sugar or refined carbohydrates

• Processed meats such as bacon, ham and salami as these are considered inflammatory

• Excessive levels of omega 6 - e.g processed foods cooked in or containing oils high in omega 6 such as sunflower oil

• Alcohol due to its diuretic effect and inflammatory markers

Other things to help:

• Magnesium sulphate baths (epsom salts), I personally love these

• Regular exercise so joints are strong and flexible

• Mobility work

• Regular movement breaks for those in sedentary jobs

• Alternative pillows and mattress is you suffer from neck and / or back pain

• HRT - boosting oestrogen helps to alleviate joint pain and stiffness