Foods For Menopause Joint Pain

#KnowYourMenopause Poster Campaign
#KnowYourMenopause Poster Campaign
July 24, 2019
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Foods For Menopause Joint Pain

Menopause Arthritis.

I know! As if there wasn’t enough going on without worrying about aches and pains!

Sometimes these occur in very specific parts of the body, other times it’s a general body ache. Especially noticeable in the back, hips, knees, fingers and toes, particularly noticeable first thing in the morning, improving as the day progresses.

The pain can be debilitating, affecting sleep, work, ability to exercise, concentrate effectively, creating anxiety and depression.

In the UK 54% of people over 65 suffer arthritis or joint pain, with post/menopausal women suffering more than men probably due to dropping oestrogen levels.

It’s thought that oestrogen provides protection for joints by reducing inflammation, and as the levels fall pain becomes more obvious.

So what can you do?

  • Dehydration can also contribute towards joint pain as a build up of uric acid promoting inflammation in your joints. As oestrogen is also important for regulating fluid levels in your body, and with falling levels of the hormone, you may find that your body is unable to retain water efficiently. Drink an adequate amount of water daily to see maximum benefits.
  • Exercise to keep fit but avoid prolonged high impact exercise like jogging on the roads to help protect your joints. Yoga and swimming can be more beneficial.
  • A high acidic, processed food diet can contribute towards inflammation, include a plentiful supply of fresh vegetables and fruit. Eating a rainbow of colours from your fruit and vegetables ensures you have sufficient anti-oxidants in your diet, again helping to reduce any inflammation.
  • Avoid a high carbohydrate/sugar diet can lead to insulin resistance and Type II Diabetes, spreading further inflammation in the body.
    • Caffeine, alcohol, white sugar and flour. I always hate adding these to a list!  I can hear groans from so many of you as these are so often the ‘go to life-savers’ when the going gets tough. But they are highly acidic and therefore inflammatory, increasing your pain potential.
    • The nightshade family. Potatoes, tomatoes, aubergines and peppers. Again these create an inflammatory response in the body.
    • Animal produce in excess. Processed meats, for example sausages, bacon, meat pies, and an excess of red meat and dairy products. All are highly acidic and will add to the potential for those aches and pains.
  • Lose any additional weight to relieve stress on the joints
  • Include calcium rich foods in your diet to help build strong bones, protect them for future years post-menopause. Use sea-weeds as a replacement for salt, figs, wholegrains, nuts, seeds are all high in both calcium and magnesium.
  • Take vitamin D, especially between the months of October and May in the UK.
  • Reduce your stress levels! High levels of the stress hormone cortisol promotes inflammation.
  • Ensure plenty of anti-inflammatory Omega 3 foods in your diet. Salmon, trout, mackerel, tuna, avocados, nuts, seeds and consider taking an Omega 3 supplement of fish, krill or flaxseed oil. Omega 3’s are also essential for:
    • creating and maintaining balanced hormones
    • decreasing any inflammation and in a very short space of time can make a difference to any aches and pains
    • nurturing the brain, so expect greater clarity of thought, motivation and creativity as an additional bonus!
  • The core of pineapple contains an anti-inflammatory substance called bromelain. Again, I like to add pineapple chunks to my daily smoothie alongside the green veggie content.
  • Turmeric is a fabulous anti-inflammatory. You can add to foods, or make a turmeric milk drink. Adding black pepper makes it a more powerful combination.
  • Nettle tea can help with inflammation
  • Massage, osteopathy or acupuncture may also help.
  • The herb Devils Claw may help in the early stages.

As with all menopause symptoms, there always something you can do naturally to get some relief, IF you start early enough, with the added bonus that whatever you do will not just help one of the symptoms, but ALL of them as harmony and balance are restored.

The Natural Menopause Road Map programme puts all of the above together to ensure you gain maximum benefit from the changes that you make.

If you have any questions at all, please do let me know, I’d love to hear from you and help if I can.

Wishing you hormone harmony, health and happiness,

Clare 🙂

Helping busy ladies naturally create harmony and  health through the menopause years and beyond.  Regain control, confidence, and be free to live the life they choose.


A full hysterectomy in her 30s led nutritional therapist and health coach Clare on an amazing adventure exploring the many opportunities available to manage her enforced menopause and create long-term health.

Clare prefers the natural approach, and qualifying in nutritional therapy gave her the confidence to come off HRT, take back control of her life and health, and look forward to living the best third of her life free of prescription drugs. Understanding the importance of creating harmony of health of both body and mind through menopause and beyond, she’s now on a mission to inspire, educate and empower other women, too. Help them create their ‘new life’.

Click HERE to find out more about how Clare shares her years of exploring, experience and knowledge through 1:1 consultations, speaking and online programmes, and where you can request a FREE 30 minute consultation with Clare to discuss any personal menopause/health concerns you may have.

*Full Member of the British Menopause Society
* SpotLight Awards Winner 2018 Best Menopause Coach


Have you joined the Beyond Menopause UK Facebook Group yet? Lots of information shared and positive support given by over 700 women. Simply click HERE and I’ll accept your invitation to join. Clare 🙂

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