Unexpected Symptoms of Menopause: Joint Pain and "Frozen Shoulder"

Many women in menopause only recognize their symptoms later, as they often don't suspect that these are related to hormonal changes.

Did you know that...

...joint pain or "Frozen Shoulder" can be hormonally related? This is especially common among Asian women. Unfortunately, many physiotherapists lack this knowledge, so women over 45 often don't receive proper education. A holistic approach to health is, therefore, essential. The likelihood of experiencing joint pain during menopause is 50-70%.

How do the symptoms feel?

The joints often feel stiff, swollen, or both. Mobility and flexibility can be severely limited. Water retention in the legs is also typical. Especially in the morning, stiffness is often pronounced and affects fingers, knees, hips, wrists, or shoulders. Arthritis is often mistakenly suspected.

Typical symptoms include:

• Pain, inflammation, and swelling of the joints
• Stiff, immobile joints
• Restricted mobility and flexibility
• "Frozen Shoulder": a painful stiffening of the shoulder joint. Osteoarthritis may worsen during this phase of life.

Causes and connections:

• Estrogen Deficiency: The decreasing estrogen levels affect cartilage metabolism and may promote inflammation.
• Inflammatory Processes: Hormonal changes can intensify inflammatory processes in the body.
• Changes in Connective Tissue: Hormonal fluctuations influence the connective tissue, leading to stiffness and pain.

These issues occur regardless of how much exercise a woman does.

"My worst symptom was a 'Frozen Shoulder.' I couldn’t move my arms anymore. And I’m a yoga teacher. I was confused for a long time about what this could be. More movement and targeted exercises didn’t help. It wasn’t until I specifically changed my diet that things improved," says Martina, 49 years old.

What to do against joint pain?

Diet & Hydration: An anti-inflammatory diet is key. The Mediterranean diet is very suitable here. It is less restrictive than others and favors fresh produce, whole grains, legumes, and Omega-3 fatty acids. Olive oil and fatty fish, which are crucial in the Mediterranean diet, are particularly helpful.

Regular Exercise: Muscles are metabolically active tissue, and strength training – as opposed to cardio – helps with weight management, strength, endurance, stability, and balance to slow down muscle loss. This training method is also important for bone health, which is crucial for women, as we lose strength and bone density more rapidly at the onset of menopause (increasing the risk of osteoporosis). However, in case of severe pain, focus on gentle exercises without weights.

Suppliments:

"Magnesium strengthens bones, maintains nerve and muscle function, regulates heart rhythm and blood sugar levels, and helps preserve joint cartilage." — Arthritis Foundation.

• Omega-3 Fatty Acids: They have anti-inflammatory effects.
• Turmeric: Often found as an ingredient in Indian cuisine, turmeric is one of the top anti-inflammatory foods.
• Olive Oil with Alperujo Extract: A byproduct of olive oil production, this type of olive oil is said to have anti-inflammatory properties.
• Glucosamine & Chondroitin: Both are components of cartilage, and when paired together, glucosamine and chondroitin help support joint health.
• Vitamin D: Also known as the "sunshine vitamin," vitamin D is crucial for bone and muscle function and can have anti-inflammatory effects. Try to get some sunlight before 11 AM!

Hormone Replacement Therapy (HRT):

Hormone replacement therapy can help with joint pain and is even recommended in certain cases to minimize the risk of osteoporosis. When experiencing joint pain, bone density should also be measured. Estradiol has anti-inflammatory properties, which may help with pain related to inflammation in the joints. The decision to start HRT should always be made individually and in consultation with a doctor.

Important note

If you have severe or persistent symptoms, a visit to the doctor is essential. Mention the possibility of menopause to your doctor. Don’t be discouraged if they don't take your concerns seriously. You can seek a second opinion, even from hermaid!