Are Your Muscles and Joints Feeling More Achy and Sore Than Usual? Understanding Your Hormones and Bone Health
Minal Patel - Naturopath & Food Scientist | Bhimble Wellness
Do you feel like you’re 80 when you get out of bed in the morning?
Taking your first step out of bed, do you feel stiffness, creaky joints, a dull ache in your hips or shoulders?
If you’re nodding along saying “yes”, you’re definitely not alone.
Aching muscles and joints are incredibly common during peri-menopause and menopause.
For some women, these aches and pains show up more often than hot flushes or night sweats.
You don’t have to suffer and “just live with it”.
With the right support, it’s possible to ease the aches, calm the inflammation and start feeling like yourself again.
What Does Muscle and Joint Pain Feel Like?
Muscle Pain may feel like:
- A dull, constant ache - especially around your shoulders, neck or lower back.
- Tightness or stiffness that doesn’t ease up easily, even after stretching.
- That “post-workout” soreness, even if you haven’t exercised.
- Tender or heavy-feeling arms and legs.
- Muscles that feel weak or fatigued with everyday tasks.
Joint Pain may feel like:
- Morning stiffness that takes a while to loosen up.
- Aching knees, hips, wrists, or fingers, especially after sitting still.
- Joints that feel puffy or inflamed, even if they don’t look swollen.
- Clicking or cracking sounds that weren’t there before.
- Pain that seems to “move around” - one week it’s your knees, the next it’s your shoulders.
Sometimes, old injuries or niggles you thought were long gone can start aching again.
If this sounds familiar, you’re not “just getting old.” There are real hormonal reasons for what’s happening in your body.
What Do Achy Muscles and Joints Have to Do With Hormones?
During peri-menopause, your estrogen and progesterone levels naturally start to fluctuate and eventually decline. These hormones do so much more than control your periods, they actually help protect your joints, muscles, and bones.
Here’s what happens when estrogen and progesterone levels decline:
- Estrogen has natural anti-inflammatory properties. When these levels fall, inflammation in the body can increase which can lead to sore muscles, stiffness and joint pain.
- Progesterone helps your muscles recover and supports restful sleep. As it drops,you might feel more fatigued and less able to bounce back after physical activity.
- Lower estrogen can also lead to bone density loss, making bones more brittle and joints less cushioned which adds to the discomfort.
Could My Muscle and Joint Pain Be Something Else?
Peri-menopausal aches can sometimes mimic or overlap with other conditions such as:
- Thyroid issues (like Hashimoto’s thyroiditis)
- Fibromyalgia
- Osteoarthritis
- Plantar fasciitis or tendonitis
- Sarcopenia
It’s always worth checking in with your GP or health practitioner. If your pain is severe, getting worse, or affecting your ability to work or move normally, it’s important to rule out these conditions.
Simple Ways to Soothe Your Body Aches and Pains
Here are some small but powerful changes you can start today to reduce your body aches and pain:
- Prioritise Sleep - Your body does its best repair work while you sleep. Aim for 7–8 hours of good quality rest each night. Try winding down with dim lights, a warm shower and a tech-free hour before bed.
- Move Your Body - Movement improves circulation, supports your bones, and reduces inflammation. Add in some strength training or light resistance exercises 2–3 times a week, this can help rebuild muscle (preventing sarcopenia), balance your hormones, boost your mood and protect your joints and bones.
- Lower Stress Levels - High stress = high cortisol, which can worsen inflammation and pain in your body. Try calming practices like yoga, deep breathing, journaling or simply sitting outside with your morning cuppa.
- Eat Colourful, Anti-Inflammatory Foods - Fill your plate with fresh fruit, veggies, healthy fats (like olive oil, avocado, and nuts), and lean protein. Cut back on processed foods and refined sugar where you can. Some women find that Nightshade vegetables such as tomatoes, capsicum, eggplant and chilies can cause inflammation and worsen joint pain.
- Stay Hydrated - Even mild dehydration can make joints feel stiffer. Keep a water bottle handy and sip throughout the day.
You’re Not Alone
When your body feels stiff, sore, or achy, it’s easy to feel like it’s betraying you.
You are not broken. Your body is simply going through a transition - one that every woman moves through in her own unique way.
With the right support, your body can rebalance. You can feel strong, energised and connected to yourself again.
Are You Ready to Get to The Root Cause of Your Body Aches And Pains?
If your sore muscles and joints are affecting your confidence, sleep or daily life, let’s chat.
Book a complimentary Hormonal Wellness Discovery Call.
Together, we’ll look at your hormones, inflammation levels, sleep and stress.
We’ll create a personalised health plan to help you reduce your pain, feel calm and in control of your body again.
With love & understanding,
Minal xx