Radiant Resilience: Navigating Menopausal Skin Changes with Style

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Podcast Season 2 Episode 7 transcript:

Menopause brings about many changes in a woman's body. One of the first things women notice and bring to our skin clinic is the sometimes drastic changes in skin tone and appearance. Clients comment on how these changes come along, sometimes quite suddenly.

Skin factors like natural ageing, nutrition, stress, and smoking affect the skin. However, women notice that changes are very visible around menopause.

As hormone levels fluctuate, the skin undergoes various transformations that can significantly impact its appearance and overall health. Today, we'll explore these changes and discuss how to address them.

One of the most common skin issues during menopause is dryness. As estrogen levels decline, the skin produces less oil, leading to dryness, itchiness, and a dull complexion. To combat this, it's crucial to maintain a regular skincare routine that focuses on hydration. Look for moisturisers with ingredients like hyaluronic acid and ceramides, which help retain moisture in the skin.

Another skin concern that women face during menopause is increased skin sensitivity. Decreased estrogen levels can make the skin more prone to irritation, redness, and rashes. It's advisable to avoid harsh skincare products and opt for gentle, fragrance-free cleansers and moisturisers. Additionally, wearing sunscreen daily becomes even more important as the skin becomes more vulnerable to sun damage.

Menopause changes the skin's elasticity and firmness. Collagen and elastin, responsible for maintaining the skin's structure, decrease with age and hormonal changes. This can lead to sagging skin, fine lines, and wrinkles. Incorporating skincare products that contain retinol, peptides, and antioxidants can help stimulate collagen production and improve the skin's texture and firmness.

Along with these changes, women may also experience an increase in acne or breakouts during menopause. Hormonal fluctuations can trigger oil production, leading to clogged pores and blemishes. To control acne, it's essential to maintain a consistent cleansing routine and consider using spot treatments to dry out spots and blemishes.

Lastly, menopause can change the skin's pigmentation. Some women may notice dark spots or uneven skin tone, known as hyperpigmentation. This can be addressed by incorporating skincare products with ingredients like vitamin C and niacinamide, which can help brighten the skin and reduce the appearance of discolouration.

While menopause can bring challenges to the skin, it's important to remember that there are ways to manage and address these changes. By following a consistent skincare routine, staying hydrated, and protecting the skin from the sun, you can maintain healthy and vibrant skin during this stage of life.

It is important not to panic and start shopping around. I see clients who come in with bagfuls of products, relying on social media or their friends. Remember, what is excellent for your friend might not be ideal for you. In future podcasts, we will discuss skincare routines and products in more detail.

That's all for today's episode of "Radio Menopause". Thank you for joining me, and I hope you found this discussion on the effect of menopause on the skin helpful. Remember, knowledge is power, and by understanding these changes, we can embrace menopause with confidence.

#radiomenopause

Navigating Fitness After 50

Listen to Radio Menopause on Apple, Spotify, on our website - or wherever you get your podcasts!

Podcast Season 2 Episode 6 transcript.

Research shows that women often exercise less when they enter menopause. To further complicate matters, the metabolism also decreases during menopause. This is partly linked to the natural loss of muscle mass every year. Muscles burn more calories than fat, so whenever the muscle is not preserved with weight training, the body does not burn as many calories. There is also a tendency to increase the intake of calories. As the metabolism drops, many women do not know how or realise the importance of adjusting their calorie intake accordingly, which often leads to weight gain. 

Most clients ask me, "What exercises are best for menopausal women?" The secret is finding what works for you. Whether it's yoga, walking, strength training, or dance, choosing activities that bring you joy is key. Exercise isn't just about physical health; it's a powerful tool for managing stress, improving mood, and boosting confidence.

Exercise is an integral part of leading a healthy life during menopause. It has many benefits, the most important being maintaining muscle mass, bone mass, and strength. 

An exercise program for postmenopausal women should include a mix of

1. endurance or aerobic exercise

2. strength exercise and

3. balance exercise. 

1. You should aim for two hours and 30 minutes of moderate activity each week. 

2. Be aware of your target heart rate range and track the exercise intensity using the talk test. To determine the maximum exercise heart rate, subtract your age from 220 and work out your target range. If this is too complicated for your liking, use the Talk Test! Moderate-intensity exercise should allow you to talk but not sing or be breathless. During vigorous aerobic exercise, such as step aerobics, you should be able to speak a few words but not carry on a conversation. The benefit of exercising at the target heart rate is that it increases the fitness and conditions of the lungs, heart, circulation, and muscles.

3. Other deep breathing, yoga, and stretching exercises can help manage life’s stress and menopause-related symptoms. 

If you have osteoporosis, avoiding high-impact aerobics or activities in which a fall is likely is best.

1. Exercise increases cardiorespiratory function. Regular exercise reduces the metabolic risks associated with declining oestrogen, such as diabetes. There is also an additional benefit of a reduced risk of high blood pressure, heart attacks, and strokes.

2. Exercise can help create a calorie deficit and minimise midlife weight gain.

3. It increases the bone mass. Strength training and impact activities (like walking or running) can help to offset the decline of bone mineral density and prevent osteoporosis.

4. It has also been proven to reduce low back pain, stress, hot flushes and improves mood.

Navigating Menopausal Changes: A Guide to Mobility and Frailty

Podcast Season 2 Episode 5 transcript.

Listen on Apple, Spotify, and on our website - or wherever you get your podcasts!

Welcome to another episode of "Radio Menopause". I'm your host, Ruth, and Today, we're discussing Mobility and Frailty during Menopause

Menopause is a journey that brings with it many changes. One aspect that often doesn't get the attention it deserves is how it can impact our mobility and overall physical well-being.

Many women experience increased joint pain during menopause due to hormonal fluctuations. Regular exercise can work wonders, particularly low-impact activities like swimming, yoga, or brisk walking. It helps maintain joint flexibility and boosts mood and overall vitality. Supplements like omega 3s, chondroitin and glucosamine can sometimes help with joint pain. Don't forget you can speak to your healthcare practitioner about any medication, oral or in the form of topical gels, that could help you.

Frailty is a concern for many women as they age, but there are ways to address it. Strength training is your new best friend. Incorporating resistance exercises into your routine can help build muscle mass, enhance bone density, and improve overall strength. Don't be afraid to lift those weights – it's an investment in your future self! If you take any prescribed medications, it could be helpful to speak to your doctor, nurse or pharmacist to discuss if any of these medications are contributing to your frailty symptoms.

Alongside physical changes, menopause can also impact mental health. Stress and anxiety can take a toll on our overall well-being. Mindfulness and meditation are powerful tools to navigate these challenges. Taking a few moments each day to breathe deeply, centre yourself, and focus on the present can make a significant difference in managing stress levels.

Another aspect often overlooked is the importance of a balanced diet. As we age, our nutritional needs evolve. Ensuring an adequate calcium and vitamin D intake becomes crucial for maintaining bone health. A diet rich in fruits, vegetables, and lean proteins supports physical well-being and contributes to a positive mindset.

Menopause can sometimes feel like a solo journey, but it doesn't have to be. Joining support groups, whether online or in-person, provides a space to share experiences, gain insights, and build a network of like-minded women who understand the unique challenges of this phase in life.

In conclusion, navigating menopausal changes is about embracing a holistic approach. From staying active and vital to nurturing your mental well-being and building a supportive community – these elements form the pillars of a healthy and empowered menopausal journey.

Thank you for joining me on this episode of "Radio Menopause." Remember, you're not alone in this journey; together, we can navigate the changes that come our way.