Why Your Joints Ache in Your 40s (And What You Can Do About It Before It Gets Worse)

Hey Sister,

Thanks for clicking in. If you’re here, you’re probably wondering what’s going on with your body and if there’s anything you can do about those aching joints. Good news: there is.

Let’s start with a quick refresher on what a joint is. We have joints because we were meant to move. If not, we’d resemble a mushroom: one thick stalk with no limbs and a big ol’ top. But that’s not how we’re built. We have strong legs, mobile torsos, and highly capable hands, all powered by the incredible engineering of our joints.

Flex your toes? Thank your joints. Bend your knees, twist your spine, reach overhead, make a fist. You can do all these things thanks to these complex structures. Each one includes slick articular surfaces and a substance called synovial fluid that helps everything glide smoothly.

Now for the not-so-great news: joints can wear down with age, and in your 40s, that process speeds up. Why? Because estrogen, your body’s built-in joint protector, is decreasing. Estrogen has anti-inflammatory properties and helps keep joints lubricated. As it declines, your joints start to feel the difference.

Also, a quick myth-buster: “bone-on-bone” is rarely the whole story. Imaging may show narrowed joint spaces or cartilage loss, but that doesn’t always equate to pain. Pain is deeply personal and multifaceted. (Another blog for another time.)

Here’s the good news — you’re not helpless. There’s a lot you can do starting today.

1. Move More

Movement is medicine. It circulates synovial fluid, delivers healing nutrients via the blood, and reduces inflammation. Think of a still joint like a stagnant pond. Movement refreshes it.

2. Eat to Reduce Inflammation

Your joints are tiny (some with only millimeters of space), so even a small amount of swelling can cause discomfort. Eat whole, real foods: leafy greens, lean meats, berries. Avoid sugar, alcohol, and ultra-processed snacks. What you eat can make a major difference.

3. Add (Good) Stress to Your Joints

Yes, resistance training is your friend. Lifting weights stimulates bone and tissue growth. Your bones literally say, “Hey, we need to be stronger for this!” Tendons and ligaments strengthen, too, creating space and reducing joint compression. Start where you are; even small weights can make a big impact.

4. Get Tested

Ask your provider about blood tests and a bone density scan. Many women start losing bone mass rapidly in their 40s, and waiting until there’s a break is too late. Key labs to request: vitamin D, calcium, magnesium, and vitamin K. Knowing your bone density T-score now gives you the power to act early.

5. Talk About Hormone Therapy

Hormone replacement therapy (HRT) is far safer than once believed. If joint pain is linked to declining estrogen, HRT might help. It’s not right for everyone, but it’s worth an informed conversation. Ask questions. Advocate for yourself.

Here’s the Bottom Line

Your joints hurt, but you’re not powerless. You’re in a unique position to support your body before things get worse. These steps may not be easy, but they’re simple and incredibly effective.

And if you’re feeling overwhelmed or unsure where to start, please don't hesitate to reach out. Nutritionists, therapists, trainers — they exist to help women like you live strong, mobile lives. Your 80-year-old self will thank you.

Be well, sister. See you next time.

Averie

CTA: Need help getting started? Let’s chat about what your body really needs.