Menopause brings a host of changes to a woman’s body, and one of the most noticeable is the effect on the skin. During this transition, many women observe more wrinkles, sagging, dry skin, and itchiness. These changes are common and largely due to the significant role estrogen plays in maintaining skin health and building collagen.

What Can We Do?

While hormone treatments, specifically estrogen, can be beneficial, they are not the only strategy. Menopause is an inflammatory process, and what worked for your skin before might not be effective now. The key is to adapt and build a robust skincare routine. Here are some essential steps:

1. Cleansing

Clean your skin twice a day with a gentle cleanser that removes impurities without stripping your skin of its natural oils. Look for products that maintain the skin’s moisture balance.

2. Promote Collagen Building

Estrogen helps with collagen production, but as levels decrease, it’s important to use products that support collagen building:
  • Retinol: Stimulates collagen production.
  • Vitamin C: Boosts collagen and brightens the skin.
  • Niacinamide (B3): Supports skin barrier and collagen.
  • Peptides: Help in collagen synthesis.

3. Exfoliation

Exfoliate a couple of times a week to create a fresher skin surface. Use products with:
  • Glycolic Acid
  • Lactic Acid
  • Salicylic Acid

4. Moisturize

Use non-comedogenic moisturizers that don’t block pores. Look for ingredients like:
  • Ceramides
  • Hyaluronic Acid
  • Panthenol
  • Squalane

5. Anti-inflammatory Treatments

Consider using CBD products, which help with inflammation, redness, eczema, and acne.

6. Skin Resurfacing

Explore skin resurfacing options such as:
  • Plasma resurfacing (e.g., Opus Plasma)
  • Chemical peels
  • CO2 lasers
  • Microneedling

7. Nutrition

Diet plays a crucial role in skin health. An anti-inflammatory diet can support your skin and overall health:
  • Vegetables: Aim for 5 servings of colorful vegetables a day.
  • Variety: Include 30 different plants per week.
  • Proteins: Consume lean proteins, about 1 gram per pound of ideal body weight per day.
  • Healthy fats: Include sources like avocado and omega-3 fatty acids.
  • Fiber: Aim for 30 grams of fiber daily.
  • Avoid tobacco: Tobacco use can accelerate skin aging.
  • Limit alcohol: Keep alcohol intake to less than 7 units per week and less than 3 units per day. One unit equals 5 oz of wine, 1.5 oz of hard liquor, or 12 oz of beer.

8. Exercise

Regular exercise benefits your skin in several ways:
  • Increased blood flow: Delivers oxygen and nutrients to skin cells.
  • Collagen production: Supports the fibroblast cells that produce collagen.
  • Stress management: Reduces stress, which can prevent skin conditions like acne, eczema, or psoriasis.
  • Better sleep: Regular exercise helps regulate sleep, which is essential for skin health.
By understanding the changes happening in your body and adapting your skincare and lifestyle accordingly, you can maintain healthy, glowing skin through menopause and beyond.
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