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Relieve joint pain over 50

Joint Pain in Menopause

Mar 06, 2024

Menopause is a unique experience for every woman marked with changes that extend beyond hot flashes and mood swings. One often overlooked aspect of this stage is joint pain. As the body undergoes hormonal fluctuations and estrogen levels decline this can contribute to joint stiffness and pain.


Joint pain is a common effect of aging. Living each day causes dehydration in our tissues and compression in our joints. Some medical professionals believe joint pain is not directly linked to menopause but that lower estrogen levels can lead to osteoporosis and osteoarthritis. Estrogen helps maintain cartilage and other joint tissues as well as reduce inflammation. Once estrogen levels lower in menopause, we may start to feel more joint pain. Most of the time when I talk about dehydration, I'm referring to connective tissue which becomes dehydrated from daily living. Dehydration from not drinking enough water can also increase joint pain. Whether it's dehydrated connective tissue or lack of the fluid you consume, both can be culprits in joint pain. Other factors such as reduction of muscle mass, bone density loss, weight gain, inflammation, joint degeneration and stress can all contribute as well.

Tips to Reduce Joint Pain Naturally

Does this mean that once in perimenopause or menopause we have to live with daily aches and pains? Not necessarily. There’s so much we can do to help ourselves alleviate pain. Plus, everything I’m listing below not only helps to reduce or alleviate pain but will also help your whole body. Treating our body as a whole, physically, mentally and emotionally will help us live with less aches and pains and more joy and vitality in our later years.

  1. Eat an anti-inflammatory diet including omega 3’s from fish especially cold-water fish like wild salmon, mackerel, trout and sardines. For vegetarians, include flax seed, chia seeds and organic soybeans. Several studies show that fish oil may reduce joint pain, increase cardiovascular health and reduce the need for NSAIDs. Cruciferous vegetables like broccoli, cauliflower, brussel sprouts and kale are high in antioxidants, vitamins and fiber. Fruits like berries are high in flavonoids that can help turn down inflammatory responses in the body. Check out my recipe for my Peanut Salmon Bowl below. It’s delicious and loaded with anti-inflammatories.
  2. Stay hydrated. When your body is dehydrated it has to work hard just to keep your vital organs functioning. If you have lived in a constant state of dehydration and you incorporate more water into your day, you may start to notice less aches and pains. Aim for half your body weight in ounces.
  3. Get movement every day. Yes, exercise is important, but moving throughout the day is also critical. Our bodies were built to move. If you have to sit for long periods due to work or travel, take moments throughout the day to stretch, walk a flight of stairs or just bend, stretch and rotate your body. Walking, cycling and dance can all be low impact but help to keep your muscle and bones in good shape. Begin a consistent strength training routine. If you’re not sure where to start, join my free Facebook group Losing Weight After 50. I have uploaded tutorials for simple but effective exercises that will help you build muscle.
  4. De-stress. Studies show that women in perimenopause and menopause who are dealing with stress or depression can suffer more from joint pain than women who are not. Find ways to destress and have fun. Laughter is one of the best medicines. Spending time with friends and loved ones, watching a funny movie or reading a good book are all simple ways to improve your mood. If you struggle with depression or anxiety talk to your healthcare provider.
  5. Learn to MELT! If you have not experienced The MELT Method, you’re missing a key component to natural joint pain relief. I’ve been teaching MELT for over 10 years, and I have experienced first-hand both for myself and my clients how care for our neurofascial system can relieve aches and pains. Two easy ways to start MELTing, schedule a call with me to learn more and book a Private Zoom MELT Session or grab my 30 Day Learn to MELT. Need MELT tools? No problem, grab them here.


I created The 6 Pillars of Wellness to be a concierge and holistic approach to health and wellness, a way for women to empower themselves to enjoy better health, less pain and a vibrant second half. It’s a holistic lifestyle that will give you the results and the life you’ve been wishing for. It's not a rigid diet or exercise program where I tell you what to do and what to eat. We work together to find what’s best for you so you can build a new lifestyle where you'll enjoy more self-confidence, your best health and wellness and feel good! Schedule a free Discovery Call so we can talk about your goals and any obstacles that have gotten in the way. I'll fill you in on my different coaching options to see what is right for you. 

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