How does menopause age your body and skin?

Unless you’ve conducted a nuanced analysis or experienced it first-hand, it’s tough to decipher menopause’s influence on your physical, mental and emotional health

Menopause is the second-most prominent phase of transition in a woman’s life after her menarche. While menopause implicates a full stop on a woman’s menstrual cycle, unless you’ve conducted a nuanced analysis or experienced it first-hand, it’s tough to decipher its influence on your physical, mental and emotional health. However, it is difficult to overlook the metamorphosis that transpires in one’s body during and right before this phase—from hot flashes and increased fatigue to elevated pigmentation and dryness of the skin. Therefore, the menopausal (and perimenopausal) phase does call for some extra care for your body and holistic health. We speak to two nutrition experts and two dermatologists to understand the effects of menopause on the skin and body and what you can do to keep the health of both intact. 

The changes to expect in your body

“Menopause is the period when your ovaries produce less estrogen and progesterone—the hormones that regulate menstruation—and your fertility starts declining,” begins nutritionist Samreedhi Goel, “which leads to bodily changes such as hot flashes, trouble in sleeping, pain during sex, moodiness and irritability, depression, urinary incontinence, and/or a combination of these symptoms.” Both perimenopause, the stage just before menopause finally hits, and menopause itself can stir up considerable emotional turbulence. Dr Yuvraj Jadeja, a gynaecologist and obstetrician says, “Mental and emotional mood swings may range from irritability to serious issues like anxiety and depression, decrease in memory, concentration and overall cognitive dysfunction.” 

Typically, perimenopause begins in a woman’s 40s (although it can occur in her 30s too) and menopause can happen anytime between the age of 40 and 60, apprises nutritionist and founder of Burger to Beasts, Kripa Jalan. “It might cause the period to get erratic—showing up early/late, being longer/shorter, or heavier/lighter. Whatever has been normal for you starts changing,” she mentions. “Sleep and digestion may get affected, body temperature is all over the place, migraines and mood changes may occur, and body weight may fluctuate too,” furthers Jalan. 

Additionally, you become increasingly susceptible to common health issues and nutritional deficiencies. “As estrogen levels decline, the risk of cardiovascular diseases increases as the coronary arteries narrow down and there is more chance of plaque build-up. Bones lose calcium and become more brittle, weak and prone to fractures. Weight gain is common due to muscle loss and reduction in bone mass, which, in turn, reduces your metabolism; eating according to your mood swings also contributes to it further,” informs Goel. “Vitamin and mineral deficiencies are common, especially a calcium deficiency due to the hormonal imbalances taking place,” she explains.

How does the skin respond to menopause?

“The skin starts showing changes closer to menopause,” reveals Mumbai-based celebrity dermatologist Dr Madhuri Agarwal. “As the estrogen levels drop, the activity of fibroblasts, which make new collagen and elastin, slows down drastically. This causes about 30 per cent loss of collagen in initial years of menopause.”

Dr Jaishree Sharad, celebrity dermatologist and author, also attributes the thinning of the skin to the decline in estrogen, which “makes the skin more susceptible to bruising and injuries.” Along the same lines, she also highlights that the appearance of fine lines and wrinkles may become more noticeable, especially around the eyes, mouth and forehead, as a result of the drop in collagen production, which is directly proportional to the estrogen in the body.

Agarwal also sheds light on the accelerated need for barrier fortification. “As estrogen is responsible for ceramides, hyaluronic acid and oil in the skin, the skin starts becoming dry and skin barrier function weakens, leading to increased sensitivity. Plus, there is a change in the skin’s pH; there is also a fall in levels of progesterone while in some cases the testosterone stays stable, which leads the blood vessels to become more reactive.” Other potential effects of menopause include facial hair growth, flare of rosacea and acne bouts since testosterone leads to sebum congestion.

How can you maintain your health?

“Prioritise balanced eating,” begins Jalan, “which means letting go of extremes. Some women may experience difficulty in losing weight and may resort to restrictive diets and cleanses, but they won’t help. You need it all—vegetables, whole grains, protein and dietary fat.” Goel thinks it’s important to factor in your primary symptoms (as there can be many associated with menopause) and then implement any changes in your diet. “If you are having hot flashes avoid excess caffeine, alcohol and spicy foods. Make sure you are getting enough good-quality protein in the form of legumes, pulses, dairy and lean meats like chicken, fish and eggs as they keep you feeling full and give you better strength, preventing weight gain.”

“Some studies suggest that phytoestrogen-rich foods like soy may help with hot flashes (or they may not)—the only way to tell is to try. But, opt for the minimally processed variants like edamame and tempeh instead of soy chunks and processed meat alternatives,” mentions Jalan. “Check for deficiencies like Vitamin D and then supplement under the supervision of a healthcare practitioner. Other supplements that could help alleviate symptoms are magnesium and omega-3 fatty acids. While the intake of calcium needs to increase during menopause, you can get adequate amounts of this mineral from foods like dark leafy greens and sesame seeds,” she furthers. Jalan strongly recommends being mindful of consuming adequate water. “This could potentially help with breast tenderness, skin health and water retention in the body.”

Goel is in favour of relying on supplements and multivitamins, should you need to address pressing deficiencies. “Not all our nutritional needs are met through the diet as we don’t consistently follow a perfect diet. The gap of nutritional deficiencies further increases due to hormonal changes as well; this can be taken care of by supplementation under professional guidance,” says the nutritionist,.

How can you protect your skin?

Tackling menopausal skin requires a comprehensive approach that addresses the specific skin changes that occur during this phase, believes Sharad. “Since menopause often leads to dry and dehydrated skin, use a gentle, hydrating cleanser and moisturiser to help retain moisture and nourish the skin; look for products with ingredients like hyaluronic acid, glycerin and ceramides. It’s key to protect your skin from UV damage by using sunscreen with at least SPF 30 daily,” says the skincare professional. According to Agarwal, the best way to care for menopausal skin is to become aware of the changes that take place in the skin. “They usually start in perimenopause, so change the skincare routine in that very period rather than waiting for menopause to set in full-blown. This is being preventative and minimising extreme skin changes.”

Agarwal recommends including more calming and hydrating ingredients in your skincare routine that not only help pacify the skin in the event of hot flashes but also prevent redness, irritation and dryness. “Avoid aggressive highly acidic or alkaline ingredients; nourish and replenish skin and avoid multiple ingredients with frequent change in actives. Consider hydrating ingredients like ceramides, fatty acids, lipids and squalene that help to repair skin barrier and sensitivity. Add gentle exfoliants like AHAs and PHA to reduce the dull and dead skin.”

To combat the signs of ageing during menopause—primarily pigmentation and wrinkles—adding antioxidants such as vitamin C, ferulic acid, coenzyme Q10 and vitamin E and anti-ageing agents such as retinol and peptides that help boost collagen production are essential. “Look for products containing anti-inflammatory ingredients like chamomile, green tea extract, or licorice root to soothe redness and irritation,” adds Sharad. She recommends the use of facial oils, eye creams and natural hydrators like aloe vera and rosehip oil to boost hydration levels quickly. 

“Most importantly, be kind to yourself,” says Jalan. “It’s unfair to compare yourself to a celebrity who looks 22 at the age of 55. Remember, they usually have teams of surgeons, trainers and stylists working closely with them. Health and fitness may mean something different to you. Your body will change. You can mourn what’s gone, but then work towards developing a realistic and achievable set of expectations. Choosing self-compassion over self-criticism is a game-changer,” she concludes.

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