World Menopause Day 2023: How to avoid dry skin and wrinkles caused by hormonal fluctuations

Right nutrition is key to keeping your skin healthy. Include collagen-producing foods rich in Vitamin C like oranges, amla and lime, berries, leafy greens, and tomatoes, in your diet (Image: Canva)

Women go through many changes and challenges in their lives, such as having periods, going through menopause, or not having periods at all. These changes, from menstruation to menopause, affect not only their physical and mental health, but also their skin condition. Skincare is an important part of self-care during these transitions, and if done right, it can help them feel more confident and comfortable in their own skin.

Hormonal imbalances during menopause sometime stir up pigmentation changes, resulting in age spots and melasma. Some women may even experience acne due to hormonal fluctuations, further complicating skin issues. Menopausal skin, in addition to these changes, tends to become more sensitive to external factors such as sunlight and chemicals, which can make it harder to take care of your skin.

According to skin expert and cosmetologist Dr Geetika Mittal, founder and medical Director, ISAAC Luxe, estradiol levels can plummet to near zero in the post-menopause stage, leading to skin alterations, including wrinkles and impaired wound healing. "Research indicates that collagen density decreases by about 2 percent annually during the post-menopausal period, exacerbating skin permeability. This is the time your skin needs extra care and protection," says Dr Mittal.

The decline of estrogen, a key hormone, leads to dry skin and wrinkles since it compromises skin hydration and collagen production. In menopause, this estrogen loss results in thinner, more fragile skin prone to damage, as reduced elastin levels contribute to decreased elasticity and sagging.

While skin changes associated with menopause are a natural part of ageing, there are remedies that can help minimise their impact. Here are some tips to take care of your skin during this transitional phase:

Focus on balanced diet: Right nutrition is key to keeping your skin healthy. Include collagen-producing foods rich in Vitamin C like oranges, amla and lime, berries, leafy greens, and tomatoes, in your diet.

Eat almonds: According to a study by the University of California, daily consumption of almonds helps improve facial wrinkles and reduce skin pigmentation among postmenopausal women with Fitzpatrick skin types I and II. Almonds also contain healthy fats, which have anti-ageing properties beneficial to skin health.

Sleep, stress, sedentary lifestyle: Good sleep is important both for your health and skin. Regular yoga and meditation sessions help alleviate stress levels, directly impacting overall body and skin health. Similarly, exercise, too, helps improve blood circulation and make your skin look healthier.

Keep yourself hydrated: Adequate hydration is vital as water intake contributes to skin moisture. A dehydrated skin can make menopause-related dryness worse. The skin's ability to retain moisture is essential for skin health, especially during menopause when dryness tends to be more prevalent.

Shield it with sunscreen: Declining oestrogen levels, during menopause, can make the skin more vulnerable to UV damage, which further accelerates ageing. A good sunscreen is vital to shield the skin from harmful UV rays and prevent pigmentation changes and wrinkles.

Antioxidant-rich diet: Antioxidants combat free radicals that contribute to skin ageing. A diet rich in antioxidants, primarily found in fruits and vegetables, is good for maintaining skin health. They assist in protecting the skin's collagen and elastin, which are vital for skin elasticity and strength.

Gentle cleansing techniques: Always use mild and hydrating cleansers to avoid over-drying the skin. The skin's decreased ability to retain moisture during menopause can make it more susceptible to irritation. Gentle cleansing practices help to maintain skin integrity.

Use natural remedies with caution: While natural ingredients like aloe vera, honey, and coconut oil have soothing and moisturising properties, these remedies should be approached with care and ideally in consultation with a dermatologist.