Essential Tips For Better Skin During Menopause

Menopause brings about a myriad of changes in a woman’s body, and the skin is no exception. The hormonal shifts can lead to dryness, sensitivity, and a decrease in elasticity. However, with the right care, attention and proper nutrition you can maintain healthy, glowing skin during this transition. Here are some tips to help you achieve better skin during Menopause:

1. Hydrate Inside and Out

• Drink Plenty of Water

Staying hydrated is crucial. Water helps to keep your skin moisturized from the inside out. Aim for at least 8 glasses of water a day. You can also switch to electrolyte water. Electrolytes can be especially helpful. In addition to providing moisture to the skin, they also help to replenish and strengthen the skin barrier.  

• Moisturize Regularly

Use a rich, hydrating moisturizer to combat dryness. Look for products that contain ingredients like hyaluronic acid, glycerin, and ceramides, which help retain moisture.

You can also include foods that are high in these moisturizing ingredients in your diet.

HYALURONIC ACID — almonds, leafy greens, soy, citrus fruits, sweet potatoes, tofu, edamame, root vegetables, beans, bell peppers, seafoods. 

GLYCERIN  — fermented foods, coconut oil, honey, wine vinegar.

CERAMIDES — soybeans (the highest plant source), white peaches, wheat germ, sesame, coconut, peanut, spinach, sweet potatoes, rice and millet.

2. Adopt a Gentle Skincare Routine

• Cleanse with Care

Use a gentle, non-foaming cleanser to avoid stripping your skin of its natural oils. Cleansing is essential to remove impurities but should not be harsh.

• Exfoliate Wisely

Exfoliation helps remove dead skin cells, promoting cell turnover. Opt for mild exfoliants like lactic acid or enzyme-based exfoliators, and avoid over-exfoliating, which can irritate the skin.

3. Protect Your Skin from the Sun

• Daily Sunscreen

Sun protection is vital at any age, but it becomes even more critical during Menopause. Use a broad-spectrum SPF 30 or higher every day, regardless of the weather.

• Wear Protective Clothing

Hats, sunglasses, and long sleeves can provide additional protection from harmful UV rays.

4. Nourish Your Skin from Within

• Balanced Diet

Eat a diet rich in fruits, vegetables, lean proteins, and healthy fats. Foods high in antioxidants, like berries and leafy greens, can help protect your skin from oxidative stress. Food you eat has effects not just on your skin but also on Menopause symptoms in general. I have found great benefits from eating foods that are high in Phytoestrogens.

• Supplements

Consider supplements such as omega-3 fatty acids, vitamin E, and biotin, which can support skin health. Always consult with your healthcare provider before starting any new supplement regimen.

5. Manage Stress

• Mindfulness and Relaxation

Practices such as yoga, meditation, and deep breathing can help reduce stress levels. Stress can exacerbate skin issues, so finding ways to relax is essential.

“I’d love to share my story with you. My days used to be filled with constant stress, dealing with one problem after another. When COVID-19 hit and my city, NYC, went into lockdown, I decided to use those weeks to finally do something I had been postponing: committing to a practice of meditation and yoga. These practices quickly became part of my daily morning routine.

On the first day of my new routine, I took a selfie. Four weeks later, I took another to compare and see if there was any difference. The change was striking — I looked and felt younger. My life has transformed, becoming virtually stress-free. While I still face problems and challenges like everyone else, my response to them has fundamentally changed. This shift has also had a positive impact on my skin.”

• Adequate Sleep

Ensure you get enough restful sleep. Lack of sleep can lead to dull skin and exacerbate the signs of aging.

For many of us, getting quality sleep can be challenging, especially during Menopause, which is known to cause sleep disturbances and insomnia. If you’re struggling with this, consider trying Passionflower and Magnesium supplements, along with a soothing cup of Chamomile tea, to help improve your sleep.

6. Consult a Dermatologist

• Seek Professional Guidance

A dermatologist can provide personalized advice and treatments tailored to your skin’s needs during Menopause. They can recommend products and procedures that can help maintain your skin’s health and appearance.

You might wonder which skincare products I use. We all have our preferences, and mine are oils — such as Marula Oil, Argan Oil, Castor Oil, Vitamin E Oil, Rosehip Oil, Almond Oil, and Coconut Oil.

7. How About Hormone Replacement Therapy (HRT)?

• HRT is another option to consider.

Talk to Your Doctor. 

HRT can help balance hormone levels, potentially alleviating some skin issues related to Menopause. This treatment is not suitable for every woman, so a thorough discussion with your healthcare provider is necessary.

8. Stay Active

• Exercise Regularly

Physical activity promotes circulation, which can improve your skin’s appearance. Exercise also helps reduce stress, supports overall health and slows (prevents) age related muscle loss.

Conclusion

Menopause is a natural phase of life that brings changes to your skin, but with mindful care and attention, you can maintain a healthy, radiant complexion and enhance your skin’s health and beauty during this transition. Embrace these changes with confidence and enjoy the journey to a new phase of life.

With all my ❤️

Anna Toth

PS: Have questions? Ask me anything you want to know about Perimenopause, Menopause and Postmenopause. Ask your questions here