Suddenly, you hit 40, and everything hurts. If it’s not your shoulder, it’s your bloody knee 😅. I’m here to tell you it’s a thing and to tell you you’re not alone. Let’s unpack it.

What is perimenopause?

As women approach perimenopause, a phase marked by hormonal fluctuations and bodily changes, many find themselves facing a new, unwelcome companion: joint pain. This discomfort can disrupt daily life and hinder overall well-being. However, the good news is that nutrition can play a pivotal role in alleviating these symptoms and restoring vitality. Let’s delve into why joint pain occurs during perimenopause, how nutrition can be a game-changer, and how a clinical nutritionist can provide valuable support on this journey towards improved health and wellness.

Perimenopause, the transitional phase leading up to menopause, brings about significant hormonal shifts, particularly a decline in oestrogen levels. Oestrogen plays a crucial role in maintaining bone density and joint health. As its levels fluctuate, women may experience increased inflammation, decreased lubrication in joints, and a higher likelihood of developing conditions such as osteoarthritis and rheumatoid arthritis. These factors contribute to the onset of joint pain, stiffness, and discomfort, often making even simple movements challenging.

Is it normal to experience joint pain in perimenopause?

While joint pain during perimenopause may feel inevitable, adopting a strategic approach to nutrition can offer substantial relief. Certain foods possess anti-inflammatory properties, helping to combat the inflammation associated with joint pain. And today I want to talk about omega-3 fatty acids.

Omega 3 – is it the solution?

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have anti-inflammatory properties that can help reduce joint pain and inflammation. These essential fats are incorporated into cell membranes throughout the body, including those in the joints, where they can modulate the inflammatory response and promote joint lubrication.

Found primarily in:

  • Fatty fish including:
    • wild-caught salmon
    • mackerel
    • sardines,
  • Plant-based sources including:
    • Flaxseeds
    • chia seeds
    • walnuts

Omega-3s can help alleviate joint pain and stiffness by reducing inflammation and supporting overall joint health. Supplementation may be appropriate while working on goals that include more omega-3-rich foods in your diet.

Is changing my diet enough?

While incorporating omega-3-rich foods into your diet is a step in the right direction, the journey to lasting joint comfort often requires personalised guidance from a clinical nutritionist. Here at our Women’s Health Clinic in Croydon, as our Clinical Nutritionist, I work to develop tailored dietary plans that address the unique needs of each individual client, taking into account factors such as lifestyle, medical history, dietary preferences and wellness goals. By seeing you as a whole person and working to understand exactly what’s happening in your body and what’s the cause behind your symptoms, whether that be perimenopause or something else, I work to help you create lifelong, enjoyable dietary changes, helping you to feel your best.

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This blog does not provide individualised health advise. The information mentioned in this blog is educational in nature and is here to help you make informed decisions regarding your health. It is essential that you work with your healthcare practitioners to assess what is right for you.

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