Skin During Menopause
The skin is the largest organ in the human body, serving as an important barrier that protects us from potential harm to our environment. It defends our bodies against:
extreme temperatures
fungal, bacterial, and viral infections
toxins and irritants
The skin is structured into two main layers: the outer epidermis and the inner dermis.
The epidermis is thin and contains melanin, which gives our skin its color. The dermis is thicker, supporting blood vessels, nerve endings, and fibers, such as collagen and elastin, which helps the skin to thrive and maintain its structure and elasticity.
Our skin has receptors that provide information to our brains about changes in temperature, touch, tissue damage, and light. It plays a crucial role in our overall well-being, and it’s important to understand how menopause can affect our skin and take steps to protect it.
What Happens to Our Skin During Menopause?
Aging affects all our body cells as our systems slow down and metabolism declines. Skin cells are further influenced by external factors such as sun exposure, heat, cold, and other environmental elements.
How our skin reacts to this combination of factors is unique to each individual.
Hormones play a significant role in maintaining healthy cell growth and repair, and when hormone levels fluctuate during menopause, these functions can be disrupted. Hormone depletion during menopause, particularly estrogen, can have visible physical effects on the skin, as it contains a high volume of estrogen receptors.
Studies have shown that the decline in estrogen is associated with various skin issues, including:
thinner and more easily damaged skin
dryness leading to itching (pruritus) and tingling sensations (formication)
delayed wound healing
hot flashes
rashes
acne
Let’s explore each of these effects below:
Skin Damage
Glycosaminoglycans (GAGs) are compounds that keep our skin plump and flexible. The decline in estrogen levels leads to a loss of GAGs, making the skin more susceptible to bruising and tearing.
Collagen, a protein that provides firmness and elasticity to our skin, at its highest level among newborns, diminishes with age. After menopause, collagen production slows down even further, resulting in reduced skin elasticity, wrinkles, and sagging. In the first five years of menopausal hormonal disruption, it is estimated that up to 30% of skin collagen is lost.
To mitigate these effects, it is advisable to boost collagen intake through diet or supplementation during this stage of life.
Dryness
Estrogen not only contributes to the formation of GAGs but also encourages oil (sebum) production in the skin.
Sebum keeps our skin hydrated and helps maintain its natural barrier function. It also helps retain moisture in the skin to plump up cells and prevent environmental hazards from getting into our pores too easily.
As estrogen levels drop during menopause, there is less oil production, leading to drier skin that is prone to irritation and breakouts.
Extreme dryness can cause itching or a tingling sensation on the skin. It’s important to prioritize proper hydration and moisturization to alleviate these symptoms.
Delayed Wound Healing
In addition to being more prone to bruising and tearing due to lower estrogen levels, the skin’s ability to heal itself effectively is reduced during menopause. This means that wounds may take longer to heal and require special care to minimize the risk of infection.
Extra caution is advised during menopause due to clumsiness, and temporary hormonal and cognitive impairments that may increase the likelihood of accidents.
Hot Flashes/Flushes
Hot flashes are characterized by the rise of tiny blood vessels towards the skin surface to cool the body down.
This phenomenon is often most noticeable in body parts exposed to the environment, such as the face, neck, and head. The skin may become visibly red during hot flashes, which can lead to self-consciousness and anxiety.
Practicing stress management techniques and maintaining a positive mindset can help alleviate the impact of hot flashes on one’s well-being.
We’ll talk more about hot flashes in our Vasomotor Symptoms section.
Rashes
Hot flashes can manifest more severely as rosacea or rashes. As blood vessels rise to the facial skin surface, small breakouts occur, resulting in a rash-like appearance.
Acne
Whether you had spots as a teenager or not, hormonal fluctuations during menopause can disrupt the balance of skin secretions, leading to the development of acne.
Individuals may experience acne regardless of their gender identity. Hormonal imbalances can increase the likelihood of adult acne, which can be both painful and embarrassing.
It’s worth noting that individuals have naturally occurring androgens (hormones like testosterone) in their bodies that can stimulate hair growth and oil production in the skin.
During menopause, hormonal changes may result in higher levels of androgens compared to sex hormones typically associated with a specific gender. This can lead to skin irritation and breakouts.
Adult acne is generally different from adolescent acne. Teens tend to get pus-filled spots, blackheads, and whiteheads, whereas menopausal women usually get small, hard cysts on their jaw, chin, or neck.
What Can You Do?
Maintain a Healthy Diet
A balanced diet with adequate hydration supports overall cell function, including the health of your skin.
Avoid eating foods and drinks that will rob the body of vital nutrients or that make it work too hard to process. These include:
Alcohol
Sugar
processed foods
Foods containing additives
Our Food & Menopause section highlights the link between what we eat and drink and how our bodies respond.
Moisturize and Protect the Skin
While we can’t avoid menopause, we can minimize its effects on our skin’s appearance.
Use good-quality moisturizers and emollient creams to prevent moisture loss from the skin. Choose products with a pH that matches the skin to maintain a healthy moisture balance. Additionally, applying sunscreen is vital to protect the skin from UV damage, burning, and dryness.
Look for skincare products with ingredients such as:
Hyaluronic acid is a GAG with exceptional moisture-retaining properties, contributing to much of the skin’s plumpness. It diminishes as we age but can be supplemented topically by using skin products containing it.
Glycolic acid and Lactic acid are also available as topical skin products and improve skin tone and texture.
Retinoids are derived from vitamin A. They boost collagen production and minimize wrinkles. They also open pores to prevent blockages. Retinoids can dry and irritate the skin, though, so they are usually only available on prescription.
Vitamins C and E can help improve skin health, texture, and firmness.
Minimize Redness with Skin Treatments
Various treatments can help alleviate skin rashes, rosacea, and irritation including:
dicarboxylic acids
Retinoids
antibiotics (if infection or inflammation is present),.
Antibiotics and benzoyl peroxide can be effective in treating acne.
Laser therapy, dermabrasion, and blue light therapy may also be beneficial for improving damaged skin, reducing oiliness, and addressing specific concerns. Seek guidance from your healthcare provider or a skincare specialist for individualized recommendations for your skin needs.
Consider Hormone Replacement Therapy (HRT):
HRT can help replenish hormones lost during menopause, slowing down the effects on skin cells. The appropriate formulation and dosage can help maintain collagen production, skin elasticity, and moisture balance.
HRT isn’t everyone’s choice and not every individual will be able to use it, so it’s important to discuss HRT with a healthcare provider to determine if it is suitable for you.
Adopt a Healthy Lifestyle:
A healthy lifestyle, including a balanced diet, regular exercise, and avoiding smoking, can benefit not only menopausal individuals but everyone. These lifestyle choices can contribute to overall well-being and help delay signs of aging.
Conclusion
Menopause is a stage in life where our bodies undergo significant changes, including the skin. Hormonal fluctuations during menopause can lead to various skin issues, but by adopting a healthy diet, proper skincare routine, and considering treatment options, we can mitigate these effects and support our skin’s health and appearance.
We hope that you are enjoying the program so far! Understanding what you’re going through can help you persevere and make the necessary changes along the way.
Looking after our skin
A healthy diet is crucial to a healthy hormonal balance.
When we do not have enough protein, healthy fats, or nutrients in our diet, it affects the production of hormones.
A diet high in processed foods, refined carbs, and sugars puts stress on your system. Cortisol is released, resulting in fat storage mostly around the middle. It also leads to mood swings, brain fog, and energy slumps.
The body also overproduces insulin, which causes you to store more fat and increase your risk of diabetes and heart disease.
Unhealthy foods also prevent the thyroid from getting the nutrients it needs to work effectively. Your metabolism slows down, becomes sluggish, and goes into fat-storing mode.
Lifestyle
A sedentary lifestyle actually puts stress on the body, thus reducing the circulation of oxygen and nutrients, slowing the metabolism, and increasing fat storage.
Exercise keeps cortisol at a normal level. Research shows that exercise helps reduce the risk of breast cancer by decreasing the number of bad estrogens in our bodies.
But when energy reserves are low, too much exercise can increase cortisol and cause more stress.
So, balance the type of exercise you’re doing. Instead of a spin class three times a week, think about adding some yoga instead to help you destress.
Exercise also has a direct impact on how insulin works. It increases the cells’ response to insulin so that it can get into the cells to deliver the glucose it’s carrying. Once insulin is inside the cell, it can then be made into energy.
And since we lose muscle as we age, weight training and resistance exercises are recommended to help maintain and build our muscle mass. As muscle burns more energy than fat, it helps our thyroid and our metabolism.
How to Keep Our Hormones Healthy
Eat a diet rich in whole foods. Non-processed, refined, or junk food can cause problems with hormone function.
Include small amounts of good fats, such as olive oil, coconut oil, avocados, nuts, and seeds, in the diet. They help build hormones to keep our skin nourished and reduce inflammation.
Eat a myriad of vegetables to obtain a wide variety of vitamins and minerals.
Eat ‘good,’ slow-releasing carbohydrates like brown fibrous whole grains and vegetables.
Eat fresh fruits instead of refined snacks like biscuits and cakes. Just one or two pieces of fruit will give you added fiber and nutrients.
Avoid caffeine and alcohol as they have negative effects on both hormones and energy levels.
Hydrate. You need water to function optimally, but the majority aren’t drinking enough! Track the amount of water you’re drinking throughout the day manually or use a phone app.
How to Reduce Your Stress Levels
Learn to say no. Stop thinking you have to have superpowers!
Take an Epsom salts bath. The magnesium in Epsom salts helps you relax the body.
Learn to slow down, switch off, and not feel guilty about it.
Spend more time in nature. Just a walk at lunchtime can make a difference.
Prioritize your sleep. Develop a nighttime routine that includes relaxation or stretching.
Try deep breathing exercises when you feel stressed. Breathe in for four counts, hold for a second, then breathe out for eight counts.
Practice yoga.
Learn mindfulness.
Adopt a healthy diet.
Reduce your alcohol consumption as it can add to your stress levels.
Liver Health
Liver health is crucial for keeping a:
Robust immune system
Balanced inflammatory function
Well-regulated endocrine function
Healthy neurological system
Strong musculoskeletal system
Taking care of the liver becomes especially important during menopause.
The liver is a versatile organ responsible for processing food, hormones, medicines, alcohol, and caffeine. Additionally, it stores essential nutrients, produces bile to aid fat breakdown, and helps balance blood sugar levels. Failing to support the liver adequately can lead to chronic fatigue, weight gain, and other diseases.
The liver is continuously detoxifying our bodies every second of our life. These toxins range from:
natural internal food breakdown
disposal of essential hormones and dead cells
medicines
cigarettes
exhaust fumes
processed foods containing preservatives
bad and damaged fats
caffeine
alcohol
Foods and Drinks That Help the Liver
So how can you help your liver so it remains healthy?
Cutting down on alcohol, caffeine, processed foods, high sugar meals, and low fiber foods is a great first step.
Additionally, incorporating liver-cleansing foods and drinks into the diet can support the liver’s detoxification process:
Citrus Fruits
Even in small amounts, grapefruit, oranges, limes, and lemons are all fantastic fruits that increase the liver’s ability to cleanse the body. They help the liver produce detoxifying enzymes, enabling it to flush pollutants out of the body.
Apples
They contain high levels of pectin, a chemical that helps the body cleanse and release toxins from the digestive tract.
With fewer toxins in the digestive tract, the liver can better manage its own toxin load and more efficiently cleanse the rest of the body.
Other Fruits with High Detox Potential
These include fresh apricots, berries, cantaloupe, melon, kiwi, papaya, peaches, mango, melons, and red grapes.
Cruciferous Vegetables
They contain glucosinolate, which helps the liver produce detoxifying enzymes, and sulfur compounds beneficial for liver health.
These include broccoli, cauliflower, Brussel sprouts, bok choy, kale, etc.
Leafy Vegetables
The likes of kale, spinach, watercress, collard greens, swiss chard, and lettuce are high in chlorophyll, helping suck toxins out of the bloodstream. It can also neutralize heavy metals.
Beetroot
This is a hugely nutritious vegetable that’s great for liver health. It contains fiber and Vitamin C, which naturally helps cleanse the digestive system.
Beetroot also helps increase oxygen in the blood and break down toxic wastes to be excreted quicker. It also stimulates bile flow and boosts the activity of enzymes.
Carrots
Carrots are high in plant flavonoids and beta-carotene that stimulate and support liver function. They also contain Vitamin A, which prevents liver disease.
Garlic
Garlic contains selenium, a mineral that helps to detoxify the liver. It also activates liver enzymes to help the body naturally flush out toxins.
Turmeric
It is a powerful liver-cleansing spice fantastic for curries and spicy dishes. It has strong anti-inflammatory and antioxidant properties, thus helping repair liver cells.
Turmeric also assists the liver in detoxing metals while boosting bile production.
Walnuts
These are high in arginine, assisting the liver in detoxifying ammonia.
They’re also high in glutathione and omega-3 fatty acids that provide support to natural liver cleansing.
Other Nuts and Seeds
Studies show that nuts and seeds are helpful for non-alcoholic fatty liver disease patients as they increase liver enzyme levels.
Eat one handful of unsalted nuts and seeds each day, including almonds, Brazil nuts, hazelnuts, pecan nuts, pumpkin seeds, sunflower seeds, sesame seeds, and flax seeds.
Try cold-pressed seed oils in your cooking and salad dressings.
Oily Fish
Oily fish such as salmon, sardines, mackerel, and tuna are high in omega-3 fatty acids that lower fat levels in the liver.
Whole Grains
Brown rice, millet, and quinoa are also excellent for promoting liver health.
Avocados
Avocados help cleanse the arteries and aid the body in naturally producing glutathione, the compound that helps the liver rid itself of toxins.
Parsley
Parsley is naturally cleansing and contains the antioxidant apigenin. Animal studies have shown it to be beneficial in preventing liver disease and boosting liver function.
Ginger
It has anti-inflammatory properties that keep the liver functioning properly.
Ginger’s spicy taste is indicative of its thermogenic properties, which improve blood circulation and the delivery of oxygen, minerals, and vitamins to all cells in the body.
Lemon
Lemon is a great source of Vitamin C, which is required for collagen formation as we lose collagen as we age. It promotes healthy skin and supports the immune system.
Green Tea
It contains plant-based antioxidants called catechins that improve liver function.
Bear in mind that green tea and green tea extract—a supplement made from the green tea plant—are different. While green tea aids the liver, green tea extract can be bad for liver health.
All About Hydration
Aside from keeping active by walking at least 15 minutes a day, you should also stay hydrated.
Drink around two liters of fluid per day. It can be water, herbal teas, or green teas.
