Eternal Glow: How to Achieve Radiant Skin During Menopause

Welcome to "Eternal Glow: How to Achieve Radiant Skin During Menopause"! As a menopause nutritional therapist and beauty therapist, I am thrilled to bring you this article that was originally published in the renowned Swedish magazine, Hälsa. The response has been overwhelming, and due to numerous requests, I have now translated it into English so that women worldwide can benefit from the valuable insights shared here.

Menopause is a significant and transformative phase in a woman's life, and it comes with its unique set of challenges, especially when it comes to skin health. Many women find themselves facing changes in their skin during this time, leaving them seeking effective solutions to maintain that coveted radiant glow.

In this blog post, we will delve deep into the secrets of achieving radiant skin during menopause. From understanding the physiological changes that occur in our skin to exploring specific skincare routines and ingredients that can make a remarkable difference, we leave no stone unturned in our quest for age-defying beauty.

As a menopause nutritional therapist, I have witnessed the powerful impact of a holistic approach to skincare during this life transition. So, alongside discussing skincare tips, we will also explore essential lifestyle factors that play a crucial role in enhancing your skin's natural radiance. So, here it is below. I hope you enjoy reading it.

What are the main changes that occur in the skin when entering menopause?

During menopause, the skin undergoes significant changes due to the decreased levels of estrogen, progesterone, and testosterone. These hormones play important roles in maintaining the health and appearance of the skin. Estrogen plays a vital role in the production of collagen, elastin, and hyaluronic acid, which are essential for the structure and hydration of our skin. Furthermore, during menopause the protective functions of the skin become compromised.

One of the most prominent changes that occur in the skin during menopause is a loss of elasticity. During the menopause we see a reduction of our collagen and elastin levels. Studies show that women lose about 30% of collagen during the first 5 years for menopause. This can lead to sagging, wrinkles, and fine lines. Additionally, the skin becomes thinner, making it more susceptible to bruising and other types of damage.

Another common issue that arises is dryness and itching. This is due to many factors such as a decline in glycosaminoglycans (GAGS) which are essential for skin hydration, decrease in oil-production in the skin and a decline in hyaluronic acid production which leads to decreased in moisture levels. The decreased levels of hormones can also cause increased sensitivity and irritation, leading to discomfort and even pain.

Another issue that can arise is hyperpigmentation or darkening of the skin. This is caused by hormonal fluctuations, which can increase melanin production in certain areas of the skin. This can lead to pigmentation and uneven skin tone.

In addition to these changes, menopause can also exacerbate existing problems with skin conditions such as acne, eczema, and rosacea. This may be due to the hormonal imbalances that occur during this period.

it's important to note that you can’t blame it all on the menopause as the natural aging process also has a significant impact on the function and appearance of the skin. As we age, our skin becomes less elastic, drier, and thinner, leading to a loss of volume and firmness.

What should you change in your facial skincare routine?

Here are some professional recommendations on how to adapt your skincare routine during menopause:

1. Moisturise: One of the most important changes to make in your skincare routine is to ensure adequate moisture. Choose moisturisers and serums with active ingredients such as hyaluronic acid, and ceramides to help retain moisture in the skin. Apply a serum and then a moisturiser twice daily, in the morning and at night, to keep the skin hydrated.

2. Sun protection: Women in menopause are at a higher risk of skin cancer and sun damage due to decreased production of natural sun protection factors. Apply sunscreen with an SPF of at least 30+ daily, even on cloudy days, and wear protective clothing such as hats and long-sleeved shirts when going outside.

3. Retinoid containing products are one of my favourite ingredients for menopausal skin. Retinoids are a type of vitamin A derivative that have been shown to be beneficial for menopausal skin. They work by stimulating collagen production, promoting cell turnover, and reducing the appearance of fine lines, wrinkles, and age spots.

Retinoids can come in different forms, such as retinol, which is a weaker over-the-counter version, and tretinoin, which is a prescription-strength medication. For menopausal skin, it's generally recommended to start with a lower concentration of retinoids and gradually increase usage to minimise any potential irritation.

Retinoids should be used at night as they can make your skin more sensitive to sunlight and cause sunburns. It's also important to use sunscreen during the day when using retinoids.

The percentage of retinoids to use depends on your skin type and tolerance level. For menopausal skin, a concentration of 0.5-1% is typically recommended. However, it's important to note that retinoids can cause dryness, redness, and flaking, especially when you first start using them.

4. Gentle cleansing: During menopause, the skin may become more sensitive, so it's important to avoid harsh cleansers that can strip the skin of its natural oils. Opt for gentle, non-foaming cream cleansers that help to remove dirt, makeup, and excess oil without causing irritation.

5. Antioxidants: Antioxidants are substances that help to protect the skin from free radicals, which are harmful molecules that can damage skin cells. Look for products containing antioxidants such as vitamin C, vitamin E, and green tea to help protect the skin against environmental damage.

6. It is also important to pay extra attention to the eye area. The skin around the eyes is thinner and more delicate than other areas of the face, making it more vulnerable to dryness and visible signs of aging. To prevent wrinkles or fine lines from developing, use a hydrating eye cream every day. If you have dark circles or puffy eyes, look for creams that focus on this as they can help reduce these signs of fatigue and dullness. Lastly, use a light tapping motion when applying the product around the eyes to avoid tugging on delicate skin.

7. Our skin cell renewal slow down during menopause and as we age so it beneficially to use a peeling product, you may want to consider a mild chemical exfoliant, such as alpha-hydroxy acids (AHAs) or beta-hydroxy acids (BHAs). These types of exfoliants work by dissolving dead skin cells and promoting cell turnover, resulting in smoother, brighter, and more even-toned skin. However, it's important to start with a low concentration and gradually increase usage to avoid over-exfoliation, which can lead to redness, dryness, and irritation.

In summary, women going through menopause should prioritise hydration and sun protection, incorporate retinoids and antioxidants into their skincare routine, and use gentle cleansing products to maintain optimal skin health. By following these professional recommendations, women can minimise the negative effects of menopause on their skin and maintain a healthy, radiant complexion.

Some specific ingredients that one should look out for to boost your menopausal skin?

Hyaluronic acid is a naturally produced “moisture magnet” that can do wonders for women in their menopausal transition.

AHA PHA- Products with AHAs (alpha hydroxy acids) and PHAs (polyhydroxy acids) are particularly helpful for menopausal skin due to their exfoliating and hydrating properties.

Vitamin C is a highly beneficial ingredient for menopausal skin. Not only is it one of the most potent antioxidants for the skin, but it has also been shown to promote collagen production, stabilize collagen fibres and reduce collagen degradation. In addition to these benefits, vitamin C can brighten the skin's complexion and protect against free radicals and oxidative damage caused by environmental stressors. With its ability to smooth fine lines and wrinkles, vitamin C is an excellent choice for those looking to improve the overall health and appearance of their skin.

Niacinamide: This is a form of vitamin B3 that has been shown to improve the appearance of fine lines, wrinkles, and hyperpigmentation. It can also help to strengthen the skin barrier and improve hydration levels, which can be especially beneficial for menopausal skin that tends to be dry and dehydrated.

Phytoestrogens: These are plant-derived compounds that may mimic the effects of estrogen in the body. As estrogen levels drop during menopause, phytoestrogens can help to improve skin elasticity, firmness, and texture. Some examples of phytoestrogen-rich ingredients include daidzein, equol, genistein, red clover, and flaxseed.

Peptides: These are short chains of amino acids that can help to stimulate collagen production and improve skin firmness and elasticity. One particular type of peptide called palmitoyl tripeptide-38 has been shown to be effective in reducing the appearance of fine lines and wrinkles in menopausal skin.

Ceramides: These are fatty acids that are naturally present in the skin and play an important role in maintaining the skin barrier and retaining moisture. Menopausal skin can be prone to dryness and dehydration due to lower hormone levels, so using products containing ceramides can help to restore hydration levels and improve skin texture and plumpness.

Overall, these ingredients have shown promise in improving the appearance and health of menopausal skin. However, further research is needed to fully understand their mechanisms of action and long-term effects on the skin. It's always a good idea to consult with a dermatologist before incorporating new ingredients into your skincare routine.

What changes care you make in your body care routine?

During menopause, the skin on our body like the skin on our face undergoes a multitude of changes that can impact its health and appearance. To best care for your skin during this time, there are several key changes that we recommend making to your body care routine.

First and foremost, it's important to prioritise hydration by using richer moisturising body lotions that are formulated specifically for menopausal skin. As estrogen levels decline, skin can become drier and thinner, making it more susceptible to irritation and damage. Shea butter body creams are rich in antioxidants and fatty acids, shea butter helps retain moisture in the skin and reduce inflammation.

In addition to hydration, focus on using gentle, non-irritating cleansers and body washes that won't strip your skin of its natural oils and exacerbate dryness or sensitivity. Skip long, hot showers and put on moisturiser while your skin is still damp. That helps boost hydration.

it's important to make sure that you incorporate a good body scrub into your skincare routine. Doing so regularly will help keep skin hydrated and remove any dead skin cells that can build up.

Not only does exfoliation help to keep skin looking and feeling smooth, it also helps with circulation and stimulates the production of collagen. This can be especially helpful during menopause when your body is already going through a lot of changes. You don't want to choose something too harsh, as this can irritate the skin even more. Try to use your body scrub twice a week or as needed in order to keep your skin looking and feeling its best during menopause.

Also, don't forget about body brushing! This is another way to peel the body and its one of my favourites. A few minutes of dry skin brushing everyday can help stimulate your skin and remove dead cells. This will help keep your skin looking brighter and smoother. Just make sure to do it gently - too much pressure can cause irritation. Start at the feet, using long strokes that move up towards the heart, and brush each part of the body once or twice. This should take no more than 5 minutes and can be done 1-2 times a week.

Another important aspect of body care during menopause is protecting your skin from the sun's harmful UV rays. As estrogen levels decrease, the skin is less able to protect itself against environmental damage, making sun protection integral to maintaining healthy, youthful-looking skin. Opt for broad-spectrum sunscreens with an SPF of at least 30+

If you're dealing with dry, itchy skin on your body look for products containing soothing ingredients like aloe vera or oat extract.

Taking some time to have a massage or a spa treatment can be hugely beneficial in managing stress and promoting relaxation during menopause. Professional treatments are an ideal way to look after your body and mind during menopause, as well as giving you a chance to take a break from the demands of everyday life.

Here are some lifestyle factors one should consider changing?

One of the most important lifestyle factors to consider when dealing with skin changes during menopause is diet. Eating a balanced, nutrient-rich diet that includes plenty of fresh fruits and vegetables can help improve skin tone and texture, as well as reduce inflammation. A Mediterranean style diet is a good way to eat and has been shown to improve overall health and wellness. During menopause, it's important to make sure our skin is getting all the nutrients it needs. Vitamins and minerals play a crucial role in maintaining healthy, glowing skin. Here are some of the most important vitamins and minerals for skin health during menopause and what foods you can find them in.

• Vitamin A: This vitamin helps promote cell turnover, which can reduce wrinkles and age spots. Foods that contain vitamin A include sweet potatoes, carrots, spinach, cantaloupe, and fortified milk or yogurt.

• Vitamin C: This vitamin helps protect our skin from free radical damage caused by UV radiation from the sun. Good sources of vitamin C include oranges, grapefruits, bell peppers, broccoli, and strawberries.

• Vitamin E: This vitamin helps protect our skin from UV damage and aids in collagen production for firmer skin. Foods that contain this nutrient include nuts, seeds, avocados, olives, wheat germ oil, and fortified cereal.

Vitamin D: As women age, their skin becomes less efficient at producing vitamin D from sunlight, making supplementation or dietary sources of the nutrient even more important.

One of the key benefits of vitamin D for menopausal skin is its ability to support skin cell growth and repair. Vitamin D is anti-inflammatory and helps to regulate the life cycle of skin cells, ensuring that they are healthy and able to perform their functions properly. This can help to reduce the appearance of fine lines and wrinkles, as well as improve overall skin tone and texture.

• Zinc: This mineral is important for healing damaged skin and can help reduce inflammation. Foods that contain zinc include oysters, beef, whole grains, pumpkin seeds, nuts, and mushrooms.

Also, be sure to drink at least 8 glasses of water each day to keep your skin hydrated and healthy. Exercise, especially yoga or stretching, can also help improve circulation and reduce stress hormones which can contribute to hormone-related skin changes during menopause. Finally, try to get plenty of restful sleep each night as this will give your skin a chance to repair itself and stay healthy. Taking care of your skin during menopause may take a little bit of extra effort but it's worth it for the long-term health and appearance of your skin. By taking steps to improve your diet, exercise habits, and sleep quality, you can help ensure that your skin stays healthy and glowing throughout your menopausal transition.

Avoid drinking alcohol during menopause as alcohol can be a very bad thing for your skin. Alcohol consumption can cause the body to become dehydrated, which leads to dry and dull looking skin. The lack of hydration also makes it harder for cells to heal and regenerate. This can lead to premature wrinkles, age spots and other signs of aging. Furthermore, alcohol can also worsen the symptoms of menopause such as hot flashes and night sweats. This not only affects your skin but also your overall health. It is best to limit or avoid alcohol consumption during this time of hormonal changes in order to keep a healthy balance. By avoiding alcohol, you will be helping your skin and overall well-being.

Avoid highly processed foods as too much sugar in your diet can lead to unhealthy skin. The reason is that when we consume sugar, the body breaks it down and changes it into glucose, which causes a process called glycation. Glycation happens when glucose binds with proteins in the body, creating molecules called advanced glycation end products (AGEs). AGEs damage the collagen and elastin in your skin, leading to sagging and wrinkles. This is why sugar sag is a real thing!

How can one best take care of their hair?

Menopause can have a major effect on hair health, with the decline in estrogen. This decrease in hormones can cause dry, thinner and weaker strands of hair, as well as increased shedding. Fortunately, there are steps you can take to help improve the health of your hair during menopause.

During menopause, women experience a decline in hormones that can negatively impact their hair. To effectively care for your hair during this time, there are several key strategies to focus on.

Firstly, managing stress levels is crucial for maintaining healthy hair. High levels of stress can result in hair loss and thinning. Try incorporating stress-reducing activities into your daily routine, such as yoga, meditation, or deep breathing exercises.

A balanced diet is also crucial for hair health. Ensure that you consume enough healthy fats, protein, vitamins, and minerals, particularly vitamin C and D, B3, B5, B12, B9, zinc, iron, and biotin. Avoiding certain foods, such as those high in sugar and saturated fat, may also be beneficial.

Staying hydrated is also important for hair health during menopause. Drinking plenty of water helps to keep your scalp and hair hydrated.

Regular movement and exercise can help to improve circulation to the scalp, promoting hair growth. It's also important to avoid using harsh hair styling products and treatments that can damage your hair.

Prioritising haircare is also necessary during menopause. Use a gentle shampoo and conditioner and avoid heat styling tools. Regularly massaging your scalp can also improve circulation and promote hair growth. Additionally, consider incorporating a moisturising hair oil and a weekly deep conditioning treatment mask into your haircare routine.

Lastly, it's important to review any medication you may be taking that could be contributing to hair loss or thinning. Consult with your healthcare provider if necessary.

What should one consider in their makeup routine as their skin becomes older?

As we age, our skin undergoes a multitude of changes, especially during menopause when hormone levels fluctuate. It's important to take these changes into account when selecting make up products and application techniques.

First and foremost, focus on skincare. Using a moisturiser specifically designed for mature skin can help to hydrate and plump, providing a smooth base for makeup. Opt for a primer that is tailored to your skin type, as this can work to minimize any fine lines or wrinkles and help keep everything in place when you have a hot flush!

When it comes to foundation, select one that offers deep hydration and contains SPF to protect against sun damage. Avoid powder foundations as they can appear cakey and settle into fine lines. Instead, opt for cream or liquid formulas that can help to provide a youthful glow. Sweat proof/workout foundations can be very useful for anyone suffering from hot flashes!

For a more natural look, opt for a translucent powder instead of a coloured one. Coloured powders can become blotchy and unflattering when mixed with sweat. Alternatively, consider using blotting paper to touch up throughout the day. Be careful with powder as it can settle in fine lines and wrinkles! Its sometimes best to avoid it completely.

Cream eyeshadows are typically more hydrating than powder eyeshadows, making them a great choice for older skin that tends to be drier. They also have a smoother texture that glides onto the skin, avoiding that dry, crepey look that can occur with powder eyeshadows. Cream eyeshadows also tend to blend more easily and can be layered for a more dramatic effect.

Similarly, cream blushers are a better choice for older skin because they provide a more natural, dewy finish. Powder blushes can settle into fine lines and wrinkles, accentuating them and making the skin appear dry and dull. Cream blushers, on the other hand, can be blended seamlessly into the skin for a youthful glow. They also have a more moisturising formula, which helps to hydrate the skin and give it a plumper, more supple appearance.

Overall, cream eyeshadows and blushers are an excellent choice for older skin as they provide a hydrating, smooth, and natural looking finish. They also offer a more forgiving application process, making them a great option for those who want to achieve a youthful, radiant look without worrying about accentuating fine lines and wrinkles.

Dark circles are a common concern for many women, especially those in the menopausal stage. You can combat this by using a light-reflecting concealer applied in a triangular shape. This will brighten the under-eye area and make you look more alert. If you are suffering from hot flashes a waterproof mascara and eyeliner are recommended.

Another issue that can arise with age is a bleeding lip line. To prevent this, use a lip primer and a lip liner to define the lips and keep your lipstick in place. Choose a cream or satin finish, as matte formulas can be drying and accentuate any lines around the lips.

It's important to remember that less is more when it comes to make up for mature skin. A light touch is key to achieving a natural, youthful look. With the right products and techniques, you can feel confident and radiant at any age.

I hope you enjoyed this article, I invite you to take the next step towards reclaiming your skin's youthful glow and embracing the beauty of menopause. Book a discovery call with me, and together, we will unveil personalised strategies that will help you not only survive but thrive during this empowering phase of your life. Link to book a free discovery call is below

Let the journey to eternal radiance begin!