If your joints have started speaking up more lately, whether it’s sore hips or stiff knees, there’s a good reason why. Many women notice joint pain ramping up around perimenopause and menopause, even if they’ve never had issues before. This discomfort can feel like a frustrating mystery. But there’s science behind it, and plenty you can do to feel better.
Why Do Joints Hurt More as We Age?
Our joints are incredible systems made of cartilage, bone, ligaments, and fluid, all working together to keep us mobile. But like any complex structure, they naturally wear down with time. Two big culprits behind joint discomfort in midlife are:
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Cartilage breakdown: Cartilage acts as a cushion between bones. As we age, we gradually lose this protective tissue, which can lead to increased stiffness, swelling, and discomfort.
- Inflammation and wear-and-tear: Decades of movement (and sometimes injury) can trigger low-grade inflammation in the joints, which contributes to pain and reduced mobility over time.1
Menopause: A Hormonal Shift That Affects Joints
Now here’s where it gets especially relevant for women: hormonal changes during menopause can accelerate these joint shifts.
Estrogen isn’t just involved in reproduction, it also plays a protective role in joint and bone health. As estrogen levels drop during perimenopause and menopause, the body undergoes several changes that affect the musculoskeletal system2:
- Bone density decreases: Bone loss can occur during the menopausal transition, increasing the risk of fractures and reducing overall structural support.3
- Joint tissues weaken: Estrogen helps regulate collagen production, a key protein in cartilage and connective tissue. With lower estrogen, joints may lose resilience.4
- Increased inflammation: Estrogen also helps modulate inflammation in the body. Less estrogen can mean more inflammation, and potentially more joint pain.2
If you’re experiencing menopause, sore hips, aching knees, or overall stiffness, it may be related to these hormonal changes.
Common Signs of Menopause-Related Joint Changes
Everyone’s experience is different, but common complaints include:
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Morning stiffness or aching joints that ease throughout the day
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Sore hips, knees, or lower back, especially after sitting or lying down
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Feeling “creaky” or noticing more popping in the joints
- Reduced flexibility or range of motion5
Joint discomfort could begin subtly during the menopausal transition, which makes it important to understand the connection between perimenopause and joint pain. While symptoms like stiffness or soreness can be part of general aging, they can emerge or intensify during perimenopause and continue after menopause.
How to Support Joint Health During Menopause
While we can’t stop aging (or hormonal shifts), we can support our bodies through this transition in smart, science-backed ways. Here’s how:
1. Stay Active, But Be Kind to Your Body
Regular movement keeps joints lubricated and muscles strong. Low-impact activities like walking, swimming, or yoga can improve mobility and ease stiffness without adding stress to the joints.5
2. Support Your Joints with the Right Nutrients
Some of the most important nutrients for midlife joint support include:
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Calcium – Essential for bone density, especially as levels decline with menopause.5
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Collagen – A major component of cartilage and connective tissue that naturally declines with age.4
- Protein – Helps maintain the strength of muscles and joints, reducing strain on the skeletal system.6
These ingredients work together to protect your musculoskeletal system from the inside out. That's why targeted joint health supplements can be such a helpful addition to your daily routine, especially during menopause.
3. Try Joint Supplements
If you're looking for a supplement for menopause-related joint pain that supports bone health and strength, consider options formulated specifically for this life stage, like MENO Healthy Aging.
The Biology: Up to 20% of bone loss occurs during menopause, driven by falling estrogen, which can increase the risk of fracture. Cartilage, the connective tissue that protects joints, also declines with age—impacting joint comfort and mobility.
How This Helps: Calcium and collagen, two key ingredients in MENO Healthy Aging, are naturally found in bones & cartilage, and help maintain bone density and joint integrity. In addition, the drink contains 11g of protein, which supports musculoskeletal strength—helping protect against the effects of age-related bone and joint decline.*
And with a delicious, chocolate brownie-flavored powder, it’s easy to stay consistent because supporting your body should be enjoyable, not a chore.
Your Body’s Not “Breaking Down”—It’s Changing
It’s important to shift how we think about joint discomfort. Aging isn’t about losing what you once had, it’s about giving your body what it needs now.
With education, movement, and the right support, menopause doesn’t have to mean aching joints or giving up activities you love. You can age comfortably, confidently, and powerfully, one step at a time.
