)
Supporting Joints, Hips, Muscles, and Mobility Through Menopause
Supporting Joints, Hips, Muscles, and Mobility Through Menopause
Tips for Increased Well-being During the Transition
Many women find their bodies feel different during menopause and experience various symptoms. This can include new types of stiffness, sore hips, joint pain, reduced mobility, or increased sensitivity, particularly in the joints and muscles. You might feel it in your lower back, knees, or around the hip area. While it can be concerning, these changes are common and often due to the body's natural hormonal shifts. Here, we explain why the body changes, what can affect muscle and bone health, and what you can do to support your mobility and well-being.
Why Can Joints and Muscles Feel Different During Menopause?
During menopause, the production of the hormone oestrogen gradually decreases. Oestrogen is involved in many physiological processes, including connective tissue, cartilage, and fluid balance in the joints. When its levels change, it can contribute to joints and muscles feeling drier, stiffer, or less mobile.
Many women describe feeling "stiff in the hips in the morning" or experiencing a sense of discomfort after sitting for long periods. This can also be linked to the muscles around the joints becoming less elastic with age, and a decrease in muscle mass (sarcopenia).
Bone density also naturally decreases during this period, which is why supporting the skeleton becomes extra important for maintaining normal bone structure.
When Should You Contact a Healthcare Professional?
If you find that your symptoms significantly affect your daily life, sleep, or mobility, it is important to always contact a healthcare professional for a proper medical assessment. This is crucial to rule out underlying causes that may require different treatment, such as osteoarthritis, inflammation, or other injuries.
You should contact a healthcare professional if:
The feeling of discomfort is persistent or worsening.
You have difficulty walking, standing, or sleeping due to pain.
The symptoms appear suddenly or without a clear reason.
Five Steps to Support Mobility and Well-being
There is a lot you can do in your daily life to support your joints, muscles, and skeleton. Lifestyle changes can make a significant difference in maintaining your mobility and strength.
Regular movement for joint flexibility Movement helps to keep the joints supple. Walking, swimming, yoga, and light strength training are excellent options. Focus on exercises that strengthen the legs, glutes, and core, as they help to take the load off the joints in general.
Strength training for muscle health Strength training is crucial for preserving muscle mass (muscles help to stabilise and support the joints), which becomes especially important as oestrogen levels decline.
Prioritise recovery Sleep and rest are essential for the body's recovery and perceived well-being. Try to establish routines that bring calm and balance to your body.
A nutrient-rich diet – important for bones and muscles A varied diet with sufficient key nutrients is fundamental for the skeleton and muscles:
Calcium contributes to the maintenance of normal bones.
Vitamin D contributes to normal absorption of calcium and phosphorus.
Magnesium contributes to normal muscle function.
If you find it difficult to get these nutrients through your diet, a food supplement can be an option. Remember that food supplements are a complement to a healthy lifestyle and varied diet, not a substitute.
Look after your posture Prolonged sitting can affect your hips and back. An ergonomic sitting position, short breaks to stand up, and simple stretching exercises can contribute to better posture and reduce static load.
Summary
Maintaining mobility, strength, and a normal bone structure is important at all stages of life, but especially during menopause when hormonal changes affect the body. Regular movement, good nutrition, and adequate recovery are the foundations for supporting both joints and muscles.