Here’s how to deal with the damage caused by hormonal changes and achieve complexion perfection
Menopause is no easy ride for many women. Not only do you have to deal with mood swings and hot flushes, physical changes affect your skin too.
Declining oestrogen levels can trigger dryness, wrinkles, fine lines and thinning skin. Fluctuating hormone levels can also cause acne and breakouts, and some women will experience hyperpigmentation as well.
Here, dermatologist Dr Dina Keen, who has worked with tech retailer Currys on a recent study, explains the impact that menopause can have on the skin, and how to keep it healthy during the change.
Get more sleep
‘Sleep is essential for overall health, especially during the menopause, where hormonal imbalances and symptoms such as mood changes, weight gain and memory loss, are common due to a lack of it,’ explains Dr Dina. ‘Oestrogen, which regulates the sleep-wake cycle, plays a crucial role — declining levels can contribute to sleep disturbances, making it difficult to both fall asleep and stay asleep.
‘Establish a relaxing bedtime routine. This may involve maintaining a consistent sleep schedule or creating a comfortable sleep environment, incorporating aromatherapy candles or a guided meditation.
‘On average, adults need seven to nine hours of sleep per night to complete the sleep cycle. If sleep disruptions persist, consult with a healthcare professional for further guidance and potential treatment options.’
Introduce collagen supplements
‘During menopause, the amount of collagen that’s produced in the body declines significantly, resulting in the skin being drier than normal and with a loss of elasticity.’ says Dr Dina. ‘To address this, incorporate collagen and vitamin-C supplements into your daily routine. These can help to stimulate collagen production, which contributes to overall skin health, elasticity and hydration.’
Get savvy with skincare
Consider using a richer and more nourishing moisturiser that can provide hydration and support the skin’s barrier function.
‘At night, apply a rich, collagen-support cream with vitamin A or hyaluronic acid to your face, neck, and décolleté,’ says Dr Dina. ‘Vitamin A helps to reduce fine lines, wrinkles and rough skin, while hyaluronic acid locks in moisture and helps reduce the signs of ageing.
‘Additionally, use a serum or moisturiser containing peptides to make your skin firmer. Peptides are small chains of amino acids — the building blocks for proteins like collagen and elastin in the skin.’
Use SPF daily
Dr Dina says: ‘It’s very important to apply sunscreen every day before going outside, to protect your skin from UVA and UVB rays.
‘During the menopause, the risk of pigmentation increases as the number of melanocytes (cells that produce the pigment melanin) dramatically decreases, along with oestrogen levels. You should apply SPF 30 or higher to the skin every two hours to prevent sunburn and reduce the risk of skin-related issues. This should be done every single day, no matter the weather.’
Add in phytoestrogens
‘Phytoestrogens, also known as dietary oestrogens, are naturally occurring compounds found in plants, and they may offer benefits for women needing to balance their hormones,’ says Dr Dina.
‘They can be found in foods that you may eat daily, including broccoli, apples, rice and spinach. Phytoestrogens are a natural alternative to the synthetic oestrogen used in hormone therapy.’
Manage your stress
‘Stress can affect your skin, causing inflammation, breakouts, or rashes. This stress triggers the release of cortisol, a hormone that can disrupt the hormonal balance in your body, leading to a decrease in oestrogen levels and increasing menopausal symptoms,’ explains Dr Dina.
‘Eating a balanced diet, engaging in regular exercise, and prioritising mental wellbeing can effectively manage stress during menopause.
‘Consider incorporating aromatherapy into your stress-management routine, using essential oils like peppermint or sage. By addressing stress proactively, you can promote a healthier and more balanced life during this transitional phase.’
Drink more water
Although an obvious tip for people of all ages, ensure you are drinking 2 to 2.5 litres of fluid a day. Staying hydrated has numerous benefits for overall health and wellbeing, including improved energy levels, mental clarity, and mood stability.
Dr Dina adds: ‘But also, as skin-oil production decreases with the fall of oestrogen levels, water will help maintain some of the skin’s hydration, keeping the skin and mucous membranes moist and preventing discomfort.’
• Dr Dina Keen is the owner of Dr Dina Skin Clinic (drdinaskinclinic.co.uk).