10 steps for great skin during menopause

Author: Iris Sretenovic

Menopause , which officially begins one year after your last menstrual period, can bring noticeable changes to your skin, hair, and body. As hormone levels drop, your skin may become tighter and thinner. In other words, your skin's youthful elasticity and its fresh, radiant appearance are lost. Visible changes during menopause include reduced collagen production and a lack of elasticity; the skin becomes drier. Your face feels tight, especially around the jaw and neck, and your cheeks become more sagging. You may also experience increased hair loss, facial hair growth, and spots on your face or body.

But don't worry: With the right skin and body care, you can reduce these signs of aging. We've compiled expert tips to help you maintain radiant, healthy, and elastic skin for as long as possible. So, what are the steps each of us can take to achieve this?

Tip 1 – Cleansing the skin during menopause

Choose the right cleansing lotion. It shouldn't be harsh and shouldn't contain alcohol; the milder it is, the better for your skin's condition. If you can't find one specifically formulated for mature skin, choose a lotion that supports very dry skin. Always opt for a creamy, moisturizing texture and avoid gel-like or foaming lotions.

Tip 2 – Make sure you get enough moisture!

This advice could be reduced to: Moisture, moisture, moisture! Make sure your skin is adequately moisturized. Avoid prolonged showers with warm water and apply moisturizer while your skin is still damp, when it will absorb it better. And don't forget to moisturize your entire body, not just your face!

If you're looking to rejuvenate dry skin, it's best to find a cream that's all-natural and contains specific ingredients for skin regeneration and hydration. Green tea extract, for example, contains antioxidants that research shows have a protective effect against cell damage and free radicals. Pure vitamin C noticeably cleanses and refreshes the skin. According to one study, it plays a very important role in the regeneration of damaged skin, improving its elasticity and evening out skin discoloration.

Tip 3 – Sun protection

Your risk of skin cancer and the potential for wrinkles depends on your sun exposure in your twenties, thirties, and forties. It's important to continue protecting yourself from excessive UV rays and use a sunscreen with at least a sun protection factor of 30. ALWAYS apply sunscreen whenever you go outside. Once the sun is shining, extra skin protection is a must.

Here, too, pay attention to the quality of the product. Ideally, the sunscreen you choose should be enriched with vitamins C and D. Studies have shown that vitamin D, better known as the "sunshine vitamin," not only delivers excellent results in cell renewal and strengthening the immune system, but is also an insider tip for fresher and younger-looking skin and hair.

In addition to applying moisturizer, there's a lot more you can do to protect your skin. Scientists have found that drinking green tea regularly improves skin's resistance to harmful UV rays. Including green tea in your skincare routine also reduces the risk of sunburn and serious skin damage. In other words, green tea acts like a natural sunscreen against the sun's UV rays. And we owe this all to the tannins, theobromine, and polyphenols.

Tip 4 – Actively build new collagen!

Wrinkles and sagging skin are a result of too much sun exposure and hormonal changes, but you can counteract this and build new collagen. With the foods available to us, we can produce new collagen, replenish our energy stores, and thus slow down the aging process. In addition to the valuable nutrients found in aloe vera, there are others, of which we will highlight the most important and effective here: antioxidants . These are substances that protect the body from free radicals , which can be harmful. Not all antioxidants stimulate collagen production, but they support existing collagen to function at its best. There are different types of antioxidants that can protect and rejuvenate the skin in different ways. Antioxidants are abundant in nature and in foods. According to research, the following foods and beverages are among those that contain the most:

• Blueberries
• green tea (or its active ingredient EGCG)
• Jerba Mate
• Licorice extract
• Mulberry extract
• Pomegranate extract
• Coffee extract
• Astragal
• Cinnamon
• essential oils of basil, oregano and thyme

Tip 5 – More volume with facial massage and yoga exercises

Volume loss makes you look older and tired. But if you start regular facial massages and facial yoga exercises early, you can achieve the effect of slowing down skin aging. Studies have shown clearly visible positive changes in the appearance of facial skin after 20 weeks of facial yoga exercises. So, why not start now?

Tip 6 – Reduce dark spots

Dark spots become visible over time, especially on the décolleté and hands. To prevent the formation of new spots, it's worth consistently using creams with high sun protection. You can also reduce these blemishes with a natural face mask made with green tea and lemon. Here's a recipe for a mask that rejuvenates and refreshes the skin.

INGREDIENTS AND PREPARATION

• 2 green tea bags

• 1-2 teaspoons of honey

• ½ small lemon

Empty the contents of the filter bags into a container and add the honey and lemon juice to the green tea. The goal is to create a paste, so gradually mix in the lemon juice. Apply the mask to your face and leave it on for 5-10 minutes. Then, cleanse your face. Use this mask once or twice a week.

Honey has a moisturizing effect, and lemon juice contains high concentrations of vitamin C. This supervitamin stimulates collagen synthesis. This makes the skin firmer and fine lines and deep wrinkles less visible. We advise you to avoid chemical peels or laser treatments, as these can cause permanent skin damage, but if you choose to do so, be sure to take proper care of your skin after the treatment and apply a protective cream!

Tip 7 – Get antioxidants with supplements and diet

When estrogen levels in the blood drop, collagen levels also drop. Antioxidant-rich foods can strengthen the skin "from within." So eat as many fruits and vegetables as possible. Combine colors: red tomatoes and peppers, orange carrots and oranges, yellow lemons and bananas, green peppers, kiwis, and apples. Also, regularly cleanse your body from within with detox drinks. Choose a good supplement that combines green tea extract, vitamin C, and pepper for the most effective protection and detoxification of the entire body.

Tip 8 – Eat soy Soy contains isoflavones, some of which act as estrogen.

They can reduce the effects of menopause, such as thinning skin. Some studies have shown that about 50 mg of isoflavones or two glasses of soy milk per day can be helpful. If you are taking a supplement based on soy or other isoflavones, don't forget to visit your gynecologist regularly to have the thickness of the inner layer of the uterus, the endometrium, checked.

Tip 9 – Exercise regularly!

If you've never exercised before, start now. It's more important than ever. Exercise isn't just important for your bones, reducing the risk of osteoporosis and fractures. Your skin also looks better because it receives more oxygen and blood flow. Exercise also benefits your mental health and reduces the risk of depression.

Tip 10 – Treat yourself to some “beauty sleep”!

Insomnia can be a major problem during menopause, but if you can't sleep at night, at least try to catch up in the afternoon. More sleep means a fresher appearance, fewer dark circles under your eyes, and a better skin tone. It's important to improve your overall well-being: Your appearance and healthy skin are only a small part of your overall well-being. A healthy diet, physical activity, stress reduction, and improving your quality of life all combine to make menopause easier.

There's no time to despair or let the ravages of time disappear. The challenge is to bring out the best in ourselves and master it with the ideal care and support.

Because our beauty remains, no matter what age, because it is within us.

Sources:

https://pubmed.ncbi.nlm.nih.gov/22526068/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642156/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4548173/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3390139/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4345938/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3569896/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5885810/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991438/