Menopause Symptoms & Relief Part 3: Skin changes.
Welcome to week 3 of my dive into the world of menopause.
If you haven’t read the previous two menopause blogs you might like to go back & learn about the differences between the three stages of menopause, a brief history of menopause research & how to deal with some of the physical, psychological & cognitive symptoms of menopause. This week we learn about skin changes…
SKIN CHANGES DURING MENOPAUSE & HOW TO MANAGE THEM.
Oestrogen decrease is associated with dry skin, common for many women during menopause.
Skin can thin & lose its elasticity.
Some women experience a reduction in underarm & pubic hair.
Skin can be itchy or sensitive. Couple that with sweaty hot flushes & it gets ugly!
Reduction of oestrogen can affect nerve function & cause altered skin sensations including itching, prickling, tingling, burning & numbness.
How can we help ourselves?
Skincare routine
Use a mild fragrance-free cleanser: avoid harsh drying soaps.
Wash: with lukewarm water.
Pat: skin dry, don’t rub.
Moisturise: twice a day using products containing hyaluronic acid or glycerine, to help retain moisture.
Apply: moisturiser whilst skin is still damp to aid absorption.
Wear sunscreen: daily, preferably 30+ or higher & reapply regularly.
Cover up: wear protective clothing & a hat. Keep clothes loose & breathable.
Lifestyle changes
Stay hydrated: drink plenty of water, use the water calculator to work out your recommended daily intake.
Eat a balanced diet: focus on foods rich in antioxidants & essential fatty acids. Think leafy greens, berries, nuts & seeds as well as oily cold-water fish, like salmon, tuna & sardines.
Check out Lisa’s website for recipes @ https://www.lisastrausshealth.com.au/
Get enough sleep: you know how much you need to function well & if irritating night sweats wake you, why not try a cat nap or a lie in?
Manage stress: avoid triggers, particularly at night when we need our rest.
Avoid smoking: passive or otherwise we all know the health risks associated with smoking.
Medication
Dermatology: a skin specialist can help to diagnose & treat any underlying conditions.
MHT: talk to your GP about the potential benefits & risks of menopausal hormone therapy for skin health.
Moles & lesions: regular checks reduce risks associated with changes.
A Practitioner’s Toolkit for Managing Menopause: developed by the Women’s Health Research Program in the Monash University School of Public Health and Preventative Medicine 2023. This publication is free to download. Print it & present it to your GP & help them help you
Other ideas
Seek support: talk therapy can reduce stress & boost confidence. Setting goals with a therapist & being held accountable can increase the chances of making a plan that works & sticking to it. Self care is important when thinking about overall health & skin is just an outward manifestation of all that’s going on inside!
YouTube: finding a skin care routine on-line that resonates might motivate you to be diligent & who knows, it could become part of an overall calming ritual as you smother yourself in beautiful products which soothe the senses?
Podcasts: to motivate you or to put you to sleep…the possibilities are endless. Good sleep is an important part of healing & everything looks & feels better when you’re adequately rested. Search for the ‘Nothing much Happens’ podcast, guaranteed to send me into the land of nod.
Exercise: Work up a sweat, open the pores & after a shower enjoy the glow that your skin exudes…or not! Either way exercise is great for us & it can’t hurt our skin to get it sliding across muscles & sweating out some toxins, right?
Managing menopause requires a comprehensive assessment & this is just a guide& starting point. Seek professional advice before making any major changes to your routine.
Download the Practitioner’s Toolkit for Managing Menopause https://www.menopause.org.au/images/pics/ptmm/a-practitioners-toolkit-for-managing-menopause.pdf & speak to your GP in the first instance.
The Australasian Menopause society has a variety of useful fact & information sheets available to download for free & is a good place to keep up with the latest developments in women’s health https://www.menopause.org.au
Listen to:
The Happy Menopause, a nutrition & lifestyle podcast for midlife women
Menopause Natural Solutions presented by Naturopath Jennifer Harrington
Don’t despair, there are plenty of menopause supports available & whilst you may experience physical & emotional changes during menopause, it doesn’t mean life is over! This can be a time of reflection, of setting new goals & of being an unfiltered version of ourselves.
Create some time for yourself. Put yourself first & make a commitment to your own wellbeing. Get fitter, feel better & step into this new era of your life with joy & excitement.
Next week…Muscle & bone changes during menopause & how to manage them.