Monsoon And Menopause: Managing Joint Pain And Bone Health Naturally

Last Updated:July 27, 2025, 12:11 IST

For many women navigating the menopausal transition, it also brings an unwelcome guest: heightened joint pain and discomfort

The monsoon season brings with it the scent of fresh rain, cooler winds, and a sense of renewal. However, for many women navigating the menopausal transition, it also brings an unwelcome guest: heightened joint pain and discomfort. What’s often dismissed as “just the weather” is actually the result of a deeper interplay between hormones, humidity, and age-related musculoskeletal changes.

Dr. Kriti, BAMS, Menopause Consultant at Menoveda, shares all you need to know.

Why Joint Pain Worsens During Monsoon

Menopause marks a natural decline in estrogen, a hormone that does more than regulate reproduction. Estrogen also helps maintain bone density, supports the health of cartilage, and manages inflammation. As its levels dip, women become more vulnerable to joint pain, swelling, stiffness, and even early signs of osteoarthritis.

During the monsoon, barometric pressure drops and humidity levels rise. These atmospheric changes cause the tissues around joints to expand slightly, which increases pressure and makes movement more painful especially for those already dealing with reduced bone density or underlying inflammation.

What’s important to understand is that joint pain in this season is not just about the weather, it’s often your hormones talking.

The Ayurvedic Lens: Vata Aggravation

Ayurveda, India’s ancient science of life, offers valuable insight into this phenomenon. According to Ayurvedic principles, the monsoon aggravates Vata dosha, which governs movement, circulation, and lubrication in the body. When Vata becomes imbalanced, especially during midlife, it manifests as dryness, stiffness, and joint discomfort.

For menopausal women, this becomes a double hit: internal hormonal shifts plus external environmental triggers.

Signs Women Shouldn’t Ignore

Achy knees or hips, especially in the morning

Swelling in fingers or ankles

A cracking sound in the joints while walking

Muscle cramps and fatigue despite low exertion

These may be early warnings of estrogen-related bone weakening or joint degeneration—conditions that need proactive care, not passive endurance.

A Natural Approach to Relief and Recovery

Managing joint pain during the monsoon requires a holistic and consistent routine:

1. Gentle Movement is Medicine

Menopause is not a time to stop moving. Yoga, tai chi, and brisk walking help maintain flexibility and ease stiffness. Poses like Tadasana (Mountain Pose) and Bhujangasana (Cobra Pose) can be particularly helpful for joint alignment and spinal strength.

2. Eat for Your Bones

Incorporate foods rich in calcium and anti-inflammatory properties:

Sesame seeds, ragi, and moringa leaves for calcium

Turmeric, ginger, and garlic to manage inflammation

Almonds, dates, and ghee to nourish joints

If sunlight is scarce, talk to a doctor about Vitamin D supplementation.

3. Ayurvedic Herbs That Support Bone and Joint Health

Ayurveda offers a powerful toolkit of herbs to support menopausal women through seasonal shifts:

Nirgundi (Vitex negundo): Known for its potent anti-inflammatory and analgesic effects, Nirgundi helps reduce joint swelling, stiffness, and nerve-related pain. It’s often used as an oil or decoction for localized relief.

Hadjod (Cissus quadrangularis): A bone-healing herb that promotes faster regeneration of fractured or weak bones.

Ashwagandha: A natural adaptogen that reduces stress and strengthens muscles and joints.

Guggul: Enhances bone metabolism and alleviates arthritic pain.

These herbs can be consumed as part of formulations or applied topically through oils, under expert guidance.

4. Daily Abhyanga (Self-Oil Massage)

Warm oil massages with Bala taila or Mahanarayan oil nourish the joints, improve circulation, and reduce Vata accumulation. Just 10 minutes a day can make a significant difference.

Reframing Menopause Care During Monsoon

Too often, women are told to “just bear with it” be it hot flashes, joint pain, or mood swings. But menopause is not a pause; it’s a transformation. And it deserves support.

When viewed through both modern science and Ayurveda, the monsoon isn’t just a season of inconvenience, it’s a chance to reset. With the right tools, women can move through this season with greater ease, less pain, and more awareness of their bodies.

After all, nature is changing outside and so are you. It’s time we honoured both transitions with care.

Swati Chaturvedi

Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More

Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More

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