Aging is a precious gift accompanied by changes and new opportunities. Although around one billion women are expected to reach menopause in 2025, this topic remains a social taboo.
But this trend currently seems to be changing, as skin care and wellness products specifically for perimenopausal and menopausal women are experiencing a real boom - and for good reason. Women's needs differ in this particular phase of life. What's even more encouraging is that education about how to care for yourself and the changes that may occur during this time of upheaval is increasing.
Although information about perimenopause is becoming more accessible, many women are still unsure about the symptoms to expect. Perimenopause is the phase before menopause in which a woman finds herself. For some women, it can begin as early as their late 30s, while others don't reach it until their mid-40s. On average, this phase lasts four to eight years. The climax of this phase is the onset of menopause, when menstruation finally stops. Both are natural aspects of aging, but the timing, type of symptoms and their intensity vary from woman to woman.
Perimenopause is the phase before actual menopause when the body gradually begins to prepare for the end of the reproductive phase. This phase can last several years and typically begins in the mid-40s to early 50s, although there are individual differences.
During perimenopause, women often experience changes in their menstrual patterns and hormonal fluctuations. Hormone levels of estrogen and progesterone can become irregular, which can lead to unpredictable bleeding. At the same time, symptoms similar to menopause may occur, such as hot flashes, sleep problems, mood swings and vaginal dryness.
Perimenopause can be a challenging time as physical and hormonal changes vary and can impact different aspects of well-being. It is important to maintain a healthy lifestyle, a balanced diet, enough exercise and stress management during this phase.
If you are going through perimenopause and have any questions or concerns, it is recommended that you contact a healthcare professional. They can help you cope with the changes and may recommend treatment options to ease the symptoms you experience.
How does my body change during perimenopause?
During perimenopause, the phase before menopause, the female body undergoes a number of hormonal and physical changes. Here are some of the most common changes that may occur during this time:
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Hormonal Fluctuations : The production of estrogen and progesterone by the ovaries may become irregular, leading to hormonal fluctuations. This can lead to unpredictable menstrual patterns, hot flashes, trouble sleeping, and mood swings.
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Changes in the menstrual cycle : The menstrual cycle may become more irregular, with longer or shorter intervals between periods. The severity and duration of bleeding can vary.
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Hot flashes and night sweats : These can occur and are due to the hormonal changes as well as the impact on the body's thermoregulation system.
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Sleep disorders : Hormonal changes can affect sleep, which can lead to difficulty falling and staying asleep.
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Mood swings : Fluctuations in hormone levels can cause mood swings, irritability, and emotional sensitivity.
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Vaginal changes : The vaginal lining may become thinner and less moist, causing dryness, itching, and possibly pain during intercourse.
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Body composition : Some women may notice a change in body composition during perimenopause, including a tendency to gain weight, particularly around the waist.
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Bone health : Estrogen levels can affect bone health, which can increase the risk of osteoporosis.
The effects of perimenopause can vary from woman to woman. A healthy lifestyle that includes a balanced diet, regular exercise, adequate sleep and stress management can help minimize the negative effects. If you have any questions or concerns, it is advisable to consult a doctor who can accompany you during this phase.
How does my skin change during perimenopause?
During perimenopause, the phase before menopause, the skin goes through some changes due to hormonal changes:
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Dryness : A decrease in estrogen production can lead to a decrease in skin moisture, resulting in dry skin. This can be noticeable as roughness, flakyness and a tight feeling.
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Loss of elasticity : The decline in estrogen can cause the skin to lose elasticity. This can manifest itself in the form of loss of firmness and the formation of wrinkles.
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Fine lines and wrinkles : During perimenopause, collagen production may decrease, which can lead to an increase in fine lines and wrinkles.
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Hot flashes : Hot flashes that may occur during perimenopause can cause the skin to temporarily become red and irritated.
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Acne or blemishes : Some women experience an increase in blemishes during perimenopause because hormonal changes can affect sebum production.
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Hyperpigmentation : Dark spots or uneven skin tone may occur due to hormonal changes.
To support the health and appearance of your skin during perimenopause, we recommend developing a skin care routine that addresses your skin's changing needs. This may include moisturizers, sunscreen, retinol products, and other antioxidants. It is advisable to speak with a dermatologist for recommendations based on your individual skin needs.
What should my skin care routine look like during periomenopause?
During perimenopause, when hormones change, it's important to adjust your skin care routine to meet your skin's new needs. Here are some tips:
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Moisturizer : Since skin often becomes drier, choose rich moisturizers that provide the skin with sufficient moisture. Look for ingredients like hyaluronic acid and glycerin.
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Sun protection : Good sun protection is crucial to protect against premature skin aging and pigment changes. Use a broad-spectrum sunscreen with at least SPF 30 daily.
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Antioxidants : Products with antioxidants such as vitamins C and E can help protect against free radicals and improve skin texture.
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Retinol : Retinol (vitamin A) can help reduce fine lines and wrinkles and stimulate collagen production. Start with lower concentrations and increase slowly.
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Gentle Cleansing : Avoid harsh cleansers that could further damage the skin barrier. Use mild, moisturizing cleansers.
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Exfoliation : A mild chemical peel can help remove dead skin cells and promote cell renewal. Talk to a dermatologist about the best options.
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Dermatologist advice : Because skin needs are individual, it may be helpful to consult a dermatologist for recommendations for your specific situation.
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Healthy diet and hydration : A balanced diet rich in antioxidants, omega-3 fatty acids and adequate water consumption can support skin health.
Remember that everyone's skin is different, so it may take some trial and error to find the right routine. Listen to your skin’s needs and adapt your care accordingly.
Mental health - what can I do about it during perimenopause?
Perimenopause can be a challenging time for mental health as hormonal changes can be accompanied by emotional fluctuations. Here are some tips that can help you:
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Self-care : Make conscious time for yourself. Find activities that bring you joy and reduce stress, be it reading, walking, yoga or creative hobbies.
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Healthy diet : A balanced diet with plenty of fruits, vegetables, whole grains and healthy fats can stabilize your mood.
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Exercise : Regular physical activity can reduce stress and promote the release of endorphins, which have a positive effect on mood.
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Relaxation techniques : Learn relaxation techniques such as meditation, deep breathing, or progressive muscle relaxation to reduce stress.
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Seek support : Talk openly about your emotions with friends, family, or a therapist. Sometimes it can help to talk to others about what you're going through.
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Sleep : Prioritize adequate, quality sleep. Lack of sleep can have a negative impact on mood.
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Set boundaries : Learn to say “no” and set clear boundaries to avoid overload.
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Professional help : If you feel like your mental health is severely affected, seeking support from a therapist or psychiatrist could be helpful.
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Hormone replacement therapy : In some cases, hormone replacement therapy may also be considered to stabilize mood during perimenopause. Talk to a doctor about the pros and cons.
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Mindfulness : Practice mindfulness to live in the here and now and let go of negative thoughts.
Remember that it is normal to experience emotional changes during this phase. It's important to talk openly about your feelings and find the right strategies to support your mental health.
What should my diet look like during perimenopause?
A balanced diet plays an important role during perimenopause to support hormonal changes and promote overall well-being. Here are some nutrition tips:
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Fiber : Incorporate fiber-rich foods such as whole grains, vegetables, fruits, legumes, and nuts into your diet. Fiber can help keep blood sugar levels stable and aid digestion.
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Healthy fats : Look for healthy fats from sources like nuts, seeds, avocado and fish. Omega-3 fatty acids, found in fatty fish like salmon, can reduce inflammation and promote heart health.
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Protein : Include lean protein sources such as poultry, fish, eggs, legumes and lean meats. Protein is important for maintaining muscle mass and can support metabolism.
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Calcium and Vitamin D : These nutrients are important for bone health. Dairy products, fortified non-dairy milk, green leafy vegetables and bone-in fish are good sources.
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Antioxidants : Eat a variety of fresh fruits and vegetables to get a wide range of antioxidants that can protect the body from free radicals.
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Phytoestrogens : Foods like soy, flaxseeds, and legumes contain naturally occurring plant compounds that may have estrogen-like properties and may be helpful in hormonal changes.
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Hydration : Make sure to drink enough water to keep your body hydrated.
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Limit sugar and processed foods : Reduce consumption of sugary foods and highly processed products, as these can affect blood sugar levels and have negative effects on mood.
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Moderate caffeine consumption : Excessive caffeine consumption can lead to sleep disorders. Be aware of how caffeine affects your body and limit consumption, especially in the afternoon and evening.
It is advisable to speak to a nutritionist or doctor to develop a nutritional strategy tailored to your individual needs. Remember that a healthy diet can support not only physical health but also mental health.
