How to Reduce Menopause and Perimenopause Pain?

The perimenopausal and menopausal stages are unavoidable phases in every woman’s life, bringing significant physical and emotional changes. One of the most common issues during this period is perimenopausal pain and menopausal joint pain, which can significantly impact the quality of life. To help women navigate this phase more easily, it is crucial to understand the causes, symptoms, and methods of pain relief.

1. Causes of Pain During Perimenopause and Menopause

Pain Affects Many Women During Menopause

During perimenopause and menopause, many women experience menopausal body pain, a common phenomenon that causes discomfort and distress. According to studies, about 50% of women experience symptoms of pain, especially in the joints, muscles, and other areas of the body. This not only affects health but also reduces quality of life, making women feel fatigued, anxious, and less confident.

Causes of Menopausal Body Pain

Pain during this phase can stem from several factors, with the following being the most common:

• Hormonal Changes: Estrogen levels gradually decrease during perimenopause and menopause, leading to changes in body structure and weakening of the joints. Estrogen plays an important role in maintaining the elasticity and health of joints, so when this hormone declines, the bones and muscles may be affected, causing pain.
• Circulatory Issues: Poor blood circulation, particularly in muscle and joint tissues, is a significant factor in joint pain. When blood fails to provide enough oxygen and nutrients to the tissues, it results in pain and muscle fatigue.
• Nutritional Deficiencies: Women in menopause are at risk of lacking essential nutrients such as calcium, vitamin D, and magnesium, leading to osteoporosis and pain. Calcium is vital for bone health, and its deficiency causes bones to weaken and become more susceptible to injury.
• Stress and Anxiety: Chronic stress is a factor that cannot be overlooked in causing body pain. Psychological changes, pressure from work, and family life can exacerbate pain symptoms.
• Poor Sleep: Insomnia or shallow sleep also increases pain symptoms during menopause. Lack of sleep prevents the body from repairing and restoring cells, leading to prolonged fatigue and pain.

2. Symptoms of Pain During Perimenopause and Menopause

Women in the perimenopausal and menopausal stages may experience various pain symptoms. These signs can appear suddenly or last for extended periods, significantly affecting quality of life. Common signs include:

• Joint Pain: Joints, especially the knees, neck, shoulders, and lower back, often suffer from pain. The pain may worsen with weather changes or increased physical activity.
• Body Pain: Women may feel tired and sore, particularly in large muscle areas like the thighs, arms, and back. The pain can last for an extended period and affect the ability to perform daily tasks.
• Numbness and Cramps: Some women may experience numbness or cramps, particularly at night. This could be due to changes in circulation and reduced elasticity of muscles and joints.
• Discomfort with Position Changes: Pain may make it difficult for women to change positions or stand for long periods.

3. Ways to Reduce Perimenopausal and Menopausal Pain

Although pain can be a nuisance for many women during perimenopause and menopause, proper health care measures can help alleviate and manage these pains. Here are some effective methods to reduce pain during this phase:

3.1. Proper Nutrition

Getting adequate nutrients is crucial to maintain bone and body health. Experts recommend that women increase their intake of foods rich in calcium, vitamin D, magnesium, and omega-3 to support bones and reduce the risk of osteoporosis. Foods such as milk, salmon, nuts, and leafy greens are excellent choices.

3.2. Regular Exercise

Gentle exercise, such as yoga, swimming, or walking, can help relieve joint pain and improve circulation. Stretching and strengthening exercises help reduce tension, enhance flexibility, and reduce fatigue.

3.3. Stress Management

Stress is a major factor that intensifies pain. Relaxation techniques such as meditation, massage, warm baths, or deep breathing exercises can help reduce stress and soothe pain.

3.4. Adjusting Sleep Patterns

Quality sleep is essential for helping the body recover and reduce pain. Women in menopause should maintain a consistent bedtime routine, avoid electronic devices before sleep, and create a comfortable sleep environment.

3.5. Using Pain Relief Medications When Necessary

In some cases, when natural methods are not sufficient, pain relievers such as paracetamol or ibuprofen can help alleviate pain. However, medication should be taken under a doctor’s guidance to avoid side effects and not worsen the condition.

3.6. Alternative Therapies

Some women may choose alternative treatments such as acupuncture, aromatherapy, or heat therapy to reduce pain effectively.

Taking care of health and the body early on is essential to minimize the negative effects of perimenopausal pain and menopausal joint pain. With a balanced diet, regular exercise, stress management, and appropriate pain relief methods, women can control and reduce pain, leading to a more comfortable and healthier life during menopause.

References:

• https://www.healthline.com/health/menopause/joint-pain-menopause
• https://www.medicalnewstoday.com/articles/322040
• https://www.lscft.nhs.uk/services/service-finder-z/community-pain-service/perimenopause-menopause-and-pain
• https://www.webmd.com/menopause/features/menopause-chronic-pain-link
• https://www.healthline.com/health/menopause/pain
• https://www.balance-menopause.com/menopause-library/perimenopause-menopause-and-pain/#:~:text=Oestrogen%2C%20progesterone%20and%20testosterone%20work,cause%20muscle%20and%20joint%20pains. 
• https://www.evernow.com/learn/menopause-joint-pain 
• https://thepauselife.com/blogs/the-pause-blog/7-ways-to-reduce-joint-pain-in-menopause
• https://www.hingehealth.com/resources/articles/menopause-and-joint-pain/

Read more:

• Delaying Menopause Could Slow Down the Aging Process