The skin becomes darker during menopause

Menopause: 10 Changes I Can Control

You read that right, we have good news for you: it is always possible to act and to declare war on certain inconveniences. Even in menopause. Typical menopausal problems or symptoms can be alleviated, delayed or even avoided: sagging skin, age spots and acne, weight gain, hot flashes and insomnia ...
Follow our little guide through menopause to help you overcome the dreaded side effects of menopause in everyday life!

Reading tip: Am I already going through menopause? Do the self-test!

Video: Menopause: You can influence these changes

Video by Esther Pistorius

1. Stop the sagging of the skin

The problem: With the menopause - i.e. the lack of ovulation and hormone secretion by the ovaries - the production of estrogen drops sharply. And estrogen in particular plays an essential role in maintaining the elasticity of the skin. With increasing age, the skin does not regenerate as quickly. A decrease in the pre-hormone DHEA can also be observed, which is essential for maintaining the youthfulness of the skin. The result: the wrinkles deepen, the skin sags, dries out and becomes pale.

The solution: Choose care that is specifically geared towards combating the difficulties in this sensitive phase. For women going through menopause, there is specific care that counteracts the loss of fat in the skin and strengthens the skin structures.

2. No more tiredness

The problem: The onset of menopause can bring extreme fatigue with it. This could be due to an iron deficiency.

The solution: When it comes to nutrition, use more foods that give you an energy boost without having a glycemic index that is too high. Rice and whole grain bread, quinoa ... these are your new allies!

Also look for new sources of iron! For example, iron can be found in red meat. You should only enjoy this in moderation, and especially not grill it in the BBQ. Because grilled meat promotes skin aging. Fortunately, there are many other foods that contain iron, such as lentils and oysters.

3. Sweet dreams, insomnia!

The problem: In women over 50, sleep problems are usually not caused by the children. Menopause, on the other hand, can definitely rob you of sleep: night sweats, but also a lower resistance to stress are the cause. The female hormone deficiency, especially progesterone, which has calming properties, can become noticeable when you wake up at night.

The solution: If you suffer from early waking up (4 or 5 a.m.), then just try to go to sleep early to get at least a full night's sleep.

You lie awake in bed and are plagued by negative thoughts? Then don't stay in bed brooding - that's the worst thing you can do. Better get up earlier, or at least make yourself comfortable on the sofa and rest there: The bed must only be there for sleeping.

Try to sleep in a cool atmosphere, at a room temperature of approx. 18 ° C, if possible: A body temperature that is too high makes it difficult to sleep.

You can find even more tips for a restful night here: Sleep better: So we finally don't feel so limp!

4. No to age spots

The problem: Due to the lack of estrogen, the skin is confronted with a new challenge. It becomes more sensitive and, in particular, more susceptible to the sun: Dark spots can appear on the skin if one does not protect oneself sufficiently against the sun!

The solution: Choose a cream with SPF 50 if you are going to be exposed to the sun in summer.
We can't repeat it enough: a high sun protection factor doesn't prevent you from getting tan. The tan will take longer to set in, but it will last for several months. Don't hesitate to use a progressive self-tanner.

You don't know which sunscreen is right for you? We tested the new sun creams for the face! Not in the mood for a special sunscreen for everyday life? Then the best way to protect your face is with a CC cream. This offers a high SPF (approx. 30), softens wrinkles and ensures a radiant, uniform complexion. And even if it is transparent: This cream usually contains the same color pigments as a foundation.

Reading tip: Anti-aging for hair: 50 hairstyles that will make you younger!

Book tip: "Younger every day" by Prof. Dr. med. Shop Marion Kiechle and Julie Gorkow here at Amazon. *

5. Build muscle instead of fat

The problem: It's official, ladies: from the age of 30 we lose about 0.4 kilos of muscle mass per year ... in favor of the devilish fat mass. But the bad news is yet to come: Menopause doesn't get any better! The fat also has the annoying tendency to settle in the abdominal area, no matter how slim a woman is.

The solution: Ideally, you combine a sport that strengthens the deeper muscles with a sport like walking or jogging, which stimulates your circulatory system and increases your energy consumption (and at the same time has the advantage of protecting your heart, because women have the same heart during menopause Circulatory risk as in men).

Our favorite is definitely Pilates - a discipline that builds your muscles with elegance and refines your silhouette at the same time. In addition, Pilates trains the abdominal muscles in an intelligent way, taking into account another typical female problem: organ sagging.

Video tip: Pilates workout for the whole body

Video by Diane Buckstegge

Here you can buy nice sportswear!

6. Goodbye acne: return to the skin's natural balance

The problem: We often mistakenly believe that the skin simply dries out with menopause. But women can also experience a surprising reunion with an old familiar friend during the menopause: acne!

The solution: Make sure you clean your skin carefully. Ideally, you use a soap-free detergent with a little water. There are also very efficient make-up removal gels. It is important that the product addresses the special needs of your skin. So do not hesitate to use skin care products specially formulated for menopausal skin.

7. Beware of osteoporosis

The problem: Osteoporosis is a common problem among women going through menopause. Since hormones play an important role in the maintenance of the skeleton, decreased hormone production can lead to a decrease in bone density.

The solution: Increase your calcium and vitamin D intake! In addition to risk factors such as family predisposition, age and gender, osteoporosis can also be favored by other factors that we can influence. To prevent osteoporosis, the Federal Center for Health Education (BZgA) advises that you have an adequate supply of calcium and vitamin D.

It's not that complicated, because fortunately there are numerous calcium-rich foods, such as various dairy products. Yogurt is especially recommended if you want to keep an eye on your line. Pressed cheeses such as Emmentaler, Comté or Cantal are also ideal sources of calcium. Other calcium-rich foods include shrimp, oysters, egg yolks, lentils, soy, ...

In order to fix calcium, a certain amount of vitamin D is necessary. Start by going into the sun for at least 15 to 20 minutes a day (with appropriate sun protection!), Especially in winter. And when it comes to nutrition, she prefers fatty fish such as salmon, tuna, herring and sardine.

Reading tip:Just feel good! 6 Ultimate Tips For Menopause

8. Keyword weight gain: Control your energy supply

The problem: Another problem can arise during the menopause: your metabolism slows down. From the age of 30, our metabolism should decrease by 1-2 percent every ten years! Result: You burn fat much more slowly and gain weight more easily.

The solution: Monitor your calorie intake (usually 1,500 to 2,000 Kcal per day), and most importantly, exercise! Because even if you eat less, it will be difficult to balance your energy balance without exercise. Also rely on the right filling foods, such as bananas or almonds.

Reading tip: Order "In top form through the menopause" from Annette Nellessen here at Amazon *.

9. A regal head of hair

The problem: A woman produces fewer female hormones during menopause. At the same time it can happen that in turn it secretes more male hormones such as androgens. This in turn can lead to increased hair growth or hair loss.

The solution: If you have a serious problem with your hair, your doctor can prescribe products that will slow down hair regrowth. If you are suffering from hair loss, first take an iron regimen and a regimen with dietary supplements for hair loss.

If the hair loss proves severe, your doctor can prescribe an anti-androgen or a topical treatment such as minoxidil.

Good to know:Home Remedies For Hair Loss - What Really Help?

10. Hot flashes: switch the temperature down one level!

The problem: Hot flashes are a typical symptom of menopause. This is also due to the reduced production of estrogen, which leads to a change in the internal temperature regulation.

The solution: Diet also plays a role here: Avoid alcohol, spicy dishes and caffeine and pay attention to your diet: Prefer heavy dishes over several light dishes spread over the day. If possible, eat foods that contain phytoestrogens, such as broccoli, oats, sage, rice, soy or fennel.

What else can you do?
Relies on loose clothing and, above all, on natural materials at night. Before going to bed, put your hair up, take a cold shower to lower your body temperature and use a refreshing night cream that counteracts sagging skin and the feeling of warmth at the same time.

Good question: do soy supplements help combat menopausal symptoms? According to the Institute for Quality and Efficiency in Health Care (IQWiG), previous studies have not produced any reliable results on the effectiveness of soy preparations in this regard.

The information in this article is provided for informational purposes only and is not a substitute for a doctor's diagnosis. If you have any uncertainties, urgent questions or complaints, you should consult a doctor.

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Created October 2, 2019
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