Why Body Aches Get Worse During Perimenopause

Body Aches During Perimenopause: When Everything Hurts and You Don’t Know Why

When I first started going through perimenopause, I had no idea how much hormones could affect the body. I was in constant pain — my neck and upper shoulders were the worst. It felt like my muscles were always tight and sore, no matter what I did.

I tried everything — yoga, stretching, exercise — but instead of feeling better, I often ended up in even more pain. I thought maybe I was just getting older or overdoing it. It wasn’t until I started learning about estrogen and iron that things began to make sense.

What’s Really Going On

As estrogen starts to fluctuate and decline, it affects more than just mood or periods — it changes how our entire body feels. Estrogen helps reduce inflammation, supports joint cushioning, and keeps tissues flexible. When levels drop, inflammation can rise, leading to stiffness, soreness, and that achy-all-over feeling many of us experience.

But there’s another piece of the puzzle that’s often missed: iron. Low estrogen can contribute to heavier or irregular bleeding, which can drain iron stores over time. When iron levels drop, your muscles don’t get the oxygen they need — leading to fatigue, weakness, and deep muscle aches that feel different from normal soreness.

So if you’re feeling both exhausted and achy, it might not just be hormones — it could be a mix of low estrogen and low iron, each one making the other worse.

Why It’s Not Just “In Your Head”

When estrogen dips, cortisol (the stress hormone) often rises. High cortisol tightens muscles and increases inflammation, especially around the neck, shoulders, and back — the exact areas where so many of us feel it first. And when you add low iron to the mix, your body struggles to recover, even from mild activity. It’s a perfect storm that leaves you feeling sore, foggy, and drained.

What Helped Me

Once I understood what was happening, I stopped pushing through the pain and started supporting my body instead:

• Gentle movement like walking, stretching, or restorative yoga instead of intense workouts.

• Iron support through food and supplements (after testing levels).

• Magnesium and vitamin D for muscle relaxation and recovery.

• Anti-inflammatory foods like salmon, leafy greens, turmeric, and berries.

• Prioritizing rest and stress management — journaling, breathwork, or quiet time.

Understanding the connection between hormones and nutrients changed everything. It made me realize that my body wasn’t breaking down — it was communicating. I just had to learn how to listen. 💛