Menopause brings a number of changes to women, some more desirable than others. However, one unexpected side effect of hormonal changes is their effect on your skin.
Declining estrogen levels during menopause lead to changes in the appearance and texture of the skin, which can lead to dry and thin skin.
“Low estrogen levels can lead to decreased oil production in the skin, leading to increased dryness and sensitivity,” says Dr. Diana Kane, dermatologist and owner of Dr. Diana's Skin Clinic.
“Estrogen helps support the production of collagen and elastin, which are essential for skin elasticity and strength. When estrogen levels drop during menopause, the skin can become thinner and less elastic, leading to wrinkles and fine lines, as well as sagging and sagging skin. . ". .
Dr. Kane adds that some women may notice increased pigmentation in the skin, which can lead to age spots or uneven skin tone, while other women may experience more acne than usual due to hormonal fluctuations.
Dr. However, Kane says there are a few things you can do to minimize the damage menopause does to your skin.
Get some sleep
Sleep is essential for normal function, and the same goes for healthy skin.
"Sleep is important for overall health and well-being, especially during menopause, when symptoms such as hot flashes, mood swings, weight gain, bone health problems and memory loss due to hormonal imbalances and lack of sleep are common," explains Dr. . . Thirst.
During this time, estrogen plays an important role in regulating the sleep-wake cycle. When estrogen levels fall, sleep disorders can occur, making it difficult to fall asleep and stay asleep.
Dr. Kane recommends adopting a relaxing sleep routine to improve sleep quality during menopause and aiming for the recommended seven to nine hours of sleep per night.
"This may include maintaining a consistent sleep schedule or creating a relaxing sleep environment through the use of aromatherapy candles, meditation or guided relaxation," she adds.
Consider collagen supplements
“During menopause, the amount of collagen produced in the body decreases significantly,” explains Dr. Kane. “Collagen is an essential protein for healthy skin that relieves joint pain and prevents bone loss. The loss of collagen causes the skin to become drier than normal and lose its elasticity. The problem occurs when the epidermis, the top layer of skin, becomes damaged, there is not enough water.”
He adds that these supplements can help stimulate collagen production, which contributes to overall skin elasticity. Always be sure to consult your doctor before introducing any new dietary supplement.
Invest in collagen-rich skin care.
If you are not allowed to take collagen supplements, another option is to apply the protein directly to your skin in the form of a moisturizer.
“Postmenopausal skin becomes drier during this time and using a light cream is not enough to effectively moisturize the skin and relieve dryness,” explains Dr. Kane.
“You need to use a richer, more nourishing moisturizer that hydrates and supports the skin's barrier function. Apply a collagen-rich support cream with vitamin A or hyaluronic acid to your face, neck and décolleté at night. Vitamin A helps reduce fine lines, wrinkles and rough skin, while hyaluronic acid binds moisture and helps reduce signs of aging.
She recommends using a serum or moisturizer that contains peptides to "revitalize your skin and make it look younger."
“Peptides are short chains of amino acids that are the building blocks of proteins like collagen and elastin in the skin,” he explains.
Don't forget to apply sunscreen
"It's important to apply sunscreen [with a high SPF] every day before going outside to protect your skin from UVA and UVB rays," says Dr. Kane.
“Ultraviolet A rays (UVA) have longer wavelengths, come from the sun and can penetrate deep into the skin, causing premature aging and promoting the development of skin cancer. Ultraviolet B rays (UVB) have shorter wavelengths that primarily affect the skin. Skin.” The outer layer of skin that causes sunburn.”
During menopause, the risk of pigmentation increases “as the number of melanocytes decreases sharply along with estrogen levels,” adds Dr. Kane at.
“That’s why it’s so important to protect your skin from the sun,” she says. “To prevent sunburn and reduce the risk of skin problems, you should apply SPF 30 or higher to your skin every two hours. This should be done every day, regardless of the weather.
Consider incorporating phytoestrogens into your diet.
Phytoestrogens are a type of dietary estrogen commonly found in plant foods such as vegetables, fruits, grains, and legumes.
“It may benefit women who need hormonal balance,” says Dr. Kane. “Many of these plants are found in foods that you can eat every day.”
Some examples of foods that contain phytoestrogens include broccoli, Brussels sprouts, cabbage, apples, beans, oats, soybeans and rice.
coping with stress
“The effects of stress not only affect your mood, your relationships, your work, and your social interactions; “It can also affect your skin, causing inflammation, breakouts, or rashes,” explains Dr. Kane.
“This stress causes the release of cortisol, a hormone that can disrupt the body's hormonal balance, leading to reduced estrogen levels and increased menopausal symptoms. If menopausal symptoms persist, it can lead to adrenal fatigue, situational fatigue.” Prolonged stress. The most common symptoms of stress include low mood, depression, anxiety and mood swings.
Dr. Kane recommends a balanced diet and regular exercise as well as prioritizing mental health as the best way to combat stress.
Drink enough
Dr. Kane recommends drinking two to two and a half liters of water or water-based liquids such as tea daily.
“Adequate hydration has many benefits for overall health and well-being, including higher energy levels, mental clarity and mental stability,” she says.
“As estrogen levels fall, sebum production decreases, so water helps maintain a certain moisture level in the skin, keeping the skin and mucous membranes moist and preventing discomfort.”