Menopause is a natural process in every woman's life. This crucial part of life comes with a variety of different symptoms. The intensity of these symptoms depends on the woman and can include physical, mental and emotional issues.
Some women have no problem taking medication like substitutive hormonal therapy (SHT). However, other women prefer to avoid it as the SHT has quite a lot of side effects. The options for these women are natural remedies. In this post, we are going to dive into the most frequent menopause symptoms, and we will see how to minimise them using natural remedies.
What is the menopause?
Menopause is a time in any woman's life, which means the end of menstrual periods. It has different phases (perimenopause, menopause, and post-menopause). We can consider a woman who has finished menopause and is in the post-menopause phase when she has twelve consecutive cycles without a period. Depending on the woman, that can happen between 40 and 50 years old or later.
Menopause is a natural and biological process, and it should never be considered a disease. Physical symptoms are common for almost every woman, while psychological ones depend on the woman (some women are affected, while for others, menopause is a significant relief).
Among the physical symptoms, the most frequent are:
Irregular menstrual periods
Dryness - Atrophic vaginitis
Hot flushes
Shivering
Night sweating
Insomnia
Mood changes
Weight increase
Changes in hair and skin conditions
Why do women go through this process?
During the perimenopause phase, three significant changes occur in a woman's body:
Strogen and progesterone production decreases
The ovaries stop liberating ovules
The menstrual period finishes
When a girl is born, she has more than 50000 immature ovules or oocytes in her ovaries. Out of them, only 300 – 400 ovules will mature. They will develop in a stepwise way from the first to the last menstruation. Different hormones control this ovule maturation process and involve other organs: the hypothalamus, hypophysis, and ovaries. They work as a team during the female fertile life.
The hormones produced by the hypothalamus activate the hypophysis. This organ produces hormones that trigger oestrogen and progesterone production in the ovaries. These hormones initiate the ovule maturation process.
During the menopause, the ovaries stop oestrogen production. However, that doesn't mean that the oestrogen levels in our body become zero. The suprarenal glands produce an oestrogen precursor, which evolves into oestrogen in the fat tissues. Therefore, the oestrogen level decreases but doesn't decline altogether.
General effects of the menopause
The decrease in the hormone level has different effects on a woman's body. The reduction in the oestrogen level triggers bone decalcification, which means the bones start losing calcium. Consequently, the bones become fragile, and osteoporosis may appear.
Another issue is that the connective tissue in gums and teeth weakens and increases the probability of losing a tooth.
Some women can experience extreme mood swings, from irritability to depression and sadness. A decline in oestrogen can affect your mood.
The other significant problem most women experience concerns the distribution of body fat. Usually, the amount of body fat after the menopause increases. That produces an increase in body weight. However, the situation worsens as the fat is not evenly distributed. Some areas of the body, like the belly, accumulate more fat than others.
Effect of menopause on the skin
The decrease in hormone production also has numerous effects on the skin. The decline in oestrogen levels produces skin dullness. However, this is only one of the problems we can suffer as the oestrogen levels decrease, which harms collagen and elastin production. These two compounds are the main ones responsible for the skin's appearance, resulting in drier, dehydrated skin.
There is a notable difference between dehydrated and dry skin. The lack of oestrogens or the reduction in oestrogen levels reduces the number of natural oils our skin produces. As a result, our skin becomes drier.
The collagen and elastin reduction has a significant impact, and our skin loses elasticity, becoming dull, thinner, and prone to damage. After the menopause, the skin can appear flushed.
Finally, there is also an effect on the melanin production. Melanin production becomes uneven, and the skin shows the typical dark spots of age.
Skincare advice during the menopause
You can follow a few tips to keep a better-looking and healthier skin during this complicated part of your life.
Cleanse your skin with a gentle face soap.
Keep your skin moisturised. Use moisturisers like hyaluronic acid or emollients like glycerine in your skincare routine.
Protect your skin from UV radiation. Apply sunscreen daily and avoid sun exposure from 12 to 16 hours.
Keep a healthy diet. Try to eat food rich in antioxidants and vitamins like A, C, E and K, as well as omega-3 fatty acids.
Keep a healthy lifestyle. Practice sports regularly, keep healthy sleep hygiene and try to reduce your stress levels.
Which ingredients shall I include in my skincare?
Different skincare ingredients can help you keep your skin healthy during changes that take place during menopause.
Antioxidants - Among the antioxidants, we can mention vitamins C and E, niacinamide, and green tea. Antioxidant ingredients fight the damage caused by free radicals and UV radiation. They contribute to keeping the skin protected and, therefore, healthy. They also help to reduce inflammation and increase skin brightness.
Humectants and emollients - There are different options regarding humectants and emollients. Humectant ingredients help to attract moisture, while emollients act as a film, locking the moisture inside the skin. You can read about the differences between them in this blog post.
All the ingredients in this category will keep your skin hydrated and elastic. The most common elements acting as humectants and emollients are hyaluronic acid, lactic acid, panthenol, glycerine, and urea.
Peptides - Peptides are chains of amino acids that help stimulate collagen production. Consequently, the skin looks firm and elastic. The most common and popular peptides are copper peptides.
Retinoids - Retinoids include vitamin A and all its derivatives. Retinoids are the best ingredient you can use if you have mature skin. However, retinoids may produce irritation in people with sensitive skin. During menopause, the skin becomes thinner and more sensitive. Therefore, we should be careful with the use of retinoids.
Bakuchiol - Bakuchiol is the natural alternative to retinoids. This ingredient produces similar effects to retinoids. Bakuchiol helps reduce fine lines and wrinkles, improves skin texture, and stimulates collagen production. Contrarily to retinoids, bakuchiol doesn't produce irritation, dryness, or flaking on your skin.
Probiotics - Probiotics is a general name for all the beneficial bacteria in our body and certain foods. They help to keep a healthy balance in our natural skin bacteria population.
The bacteria on the skin prevent skin inflammation and acne and reinforce the natural skin barrier.
Natural Ingredients to use during the menopause
Some people prefer to use natural ingredients rather than synthetic ones. Different natural ingredients like oils, waxes, and extracts help keep the skin healthy during menopause and after. The most beneficial oils and butters are also the ingredients that produce more positive effects:
Rosehip Oil. This oil helps with skin regeneration. It has also a high content of antioxidants. Rosehip oil helps to keep the skin elastic.
Argan oil. Argan oil is rich in fatty acids and vitamin E. This oil hydrates the skin, reducing dryness and soothing skin inflammation.
Evening Primrose Oil. This oil is rich in fatty acids, including gamma-linolenic acid. This acid is good for improving skin elasticity and reducing the appearance of wrinkles.
Jojoba oil. This oil has a chemical composition very similar to the natural skin sebum. It is ideal to balance sebum production and to hydrate the skin.
Shea Butter. Shea butter is a natural moisturiser. This fat softens the skin and protects dry skin against external aggressions. It is also good to improve the skin elasticity.
Pomegranate Extract. Pomegranate extract is rich in antioxidants, including vitamin C and polyphenols. This extract protects our skin against free radicals and oxidative stress.
Marigold extract. The marigold extract has soothing and anti-inflammatory properties. It helps to soothe irritated and sensitive skin.
Other oils and butter. Other oils and butter with moisturising properties recommended during and after menopause are macadamia oil, sweet almond oil, cocoa butter, or mango butter.
Natural waxes are also good ingredients to use as emollients. The best waxes are candelilla wax (vegetal origin) or beeswax (animal origin).
Plant Extract Containing Phytoestrogens. Phytoestrogens are natural molecules with a chemical structure, like the feminine hormones. These molecules produce an effect very similar to the feminine hormones (agonist effect) without having any side effects and are an excellent alternative to the substitute hormonal therapy (SHT).
Phytoestrogens help with skin regeneration and skin dryness and stimulate collagen production. Some plants with high phytoestrogen content are red clover, borage, cimifuga racemose, or soy.
Which product do we recommend for menopausal skin?
In conclusion, embracing a natural skincare routine during menopause is not just a matter of external beauty but a holistic approach to well-being. As our bodies undergo profound changes, opting for natural skincare becomes a nurturing and empowering choice.
By prioritising using natural ingredients, we address our skin's unique challenges during this phase and contribute to our overall health.
The power of botanicals, antioxidants, and gentle formulations offers a soothing balm for the skin and the soul. So, let your skincare routine be a celebration of self-care, allowing you to gracefully navigate the transformative journey of menopause with radiance and confidence.
Remember, the beauty of this phase lies not just in the products we use but also in the self-love and care we invest in every step of the way.
Dr Irene Resa
Bioanalytical Chemist
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A big thank you to Dr Irene Resa for this informative article. Team Live Well.