Preserving your beauty and youthful glow after menopause might require more work, but it is possible. Even if it might not be possible to slow down aging after menopause, literally (since you can’t slow down the march of time), you can definitely make it seem that way by taking good care of your body and skin. 

In this article, we discuss how to “slow down aging” after menopause and retain your beauty with good skincare, a healthy diet, and frequent exercise. 

Take care of your skin

One of the most conspicuous evidence of aging and menopause is its toll on your skin. Estrogen is a key hormonal component of female reproduction but has other functions. One of the many functions of estrogen concerning skin tissue is its contribution to collagen production. Collagen is the major protein that ensures your skin retains its firmness and elasticity. As menopause sets in and your body loses its ability to reproduce, estrogen levels also reduce, leading to the loss of collagen. Studies have revealed that within the first five years of menopause, women lose about 30% of collagen. 

With the loss of collagen comes permanent wrinkles, lines, and saggy skin – the telling signs of aging. Your skin will also likely lose its ability to hold water, meaning the moment the air is dry, it will also be dry. As the skin becomes thinner, you might bruise easily, and if you have spent or continue to spend a lot of time in the sun, you’ll likely begin to notice age spots – darker or discolored patches of skin. At this point after menopause, to slow down the visible aging of your skin, some helpful practices to adopt are:

  1. Protect your skin from sunlight: This is not to say you should always protect all of your skin from the sun, but minimize your skin’s exposure to sunlight. Doing this may prevent wrinkles.
  2. Use sunscreen every time you have to go out: Not just any sunscreen. Specifically, use broad-spectrum sunscreens with SPF 30 or higher on any parts of your body that may be exposed to the sun. These sunscreens may help reduce age spots and wrinkle risk. It can also prevent general skin thinning.
  3. Skincare products should contain retinol or peptides: Retinol and peptides can help to improve collagen production, which may, in turn, reduce the rate at which your skin begins to sag. However, it is important to research which of the two is best for you and talk to your dermatologist. Check out this article for more information on retinol, peptides, and which may be best for you.
  4. Wash your skin with a mild cleanser: Soap is often too drying for the skin. So, substituting soap with a mild cleanser when washing your skin may reduce how dry your skin gets. 
  5. Use moisturizers as often as you can: Moisturizers can serve as a great tool to reduce skin dryness. Opt for moisturizers with hyaluronic acid or glycerin for their ability to draw moisture to the skin’s surface. Apply these moisturizers after bathing or whenever your skin feels dry.  

The decline in estrogen after menopause may also result in facial hair growth, acne, and rashes. For all these, it is best to consult your dermatologist to design a treatment plan that works for you. 

Maintain a healthy diet

Another way to slow down aging after menopause is by maintaining a healthy diet. A consequence of aging is the decline of estradiol – an estrogen hormone. This might cause the body to process or use carbs less effectively, leading to weight gain during this period. Reducing carbs during this period is important since weight gain can lead to significant health problems. Protein and vitamin-rich food help you control weight gain, among many other benefits.

Your diet could also help manage visible skin aging after menopause. For a list of how different nutrients affect your skin, check out this list. Fruits and vegetables have a high level of antioxidants, a chemical property that helps to make your skin stronger. Things like broccoli, kiwi, almonds, tomatoes, and avocado are great sources of nutrition. Soy can also help to improve thinning skin, to make it glowing and radiant. 

Maintaining a new diet can be challenging, especially if you’ve gotten so used to eating other kinds of food up until now. For some advice and helpful tips on approaching your new diet and making it a success, check out this article.  

Exercise regularly

Aging and menopausal symptoms could be countered by regular exercising. This is not only specific to women after menopause; research has shown that physical activity could protect against aging for all human beings. But it is especially true for postmenopausal women because exercising could help counter other menopause symptoms like loss of bone mass and hot flashes. Running and high-intensity interval training have been shown to lengthen and increase telomeres and telomerase, respectively. Cells, therefore, age healthily instead of dying, which would then cause skin wrinkles and grey hair. Essentially, exercising could prevent wrinkles on your skin and the growth of grey hair.    

Even if you haven’t exercised regularly in the past, it is never too late to start. Good exercise also helps to improve your mood and will likely help you get a good night’s rest, which is beyond necessary at this age. The increased blood circulation that comes with regular exercise can also help your skin look better. Non-impact exercises like T’ai Chi, running, aerobics, and strength exercises are all perfect for postmenopausal women. 

However, before you start exercising, consult your doctor for an optimal training plan because while you want to remain healthy, overexercising may weaken you or lead to injuries.  

•October 4, 2023