Yamini was browsing through Facebook when a memory from 5 years ago popped up on her screen. They were pictures of her farewell party from her first workplace. What a fun night that was! But her happiness soon turned to frown. The 30-something-year-old Yamini had thick, shiny hair and glowing skin. But now, she looks so much older. That young, lustrous appearance was replaced by crow’s feet around the eyes, dry patches of skin, and thin, brittle hair.
Has this happened to you? Have you suddenly realized that your skin is more wrinkly and dry than before? Or that your hair falls out every time you run your hands through it and is much thinner than before? Well, you are not alone.
Millions of women experience hair and skin changes during perimenopause and menopause, but the extent of these changes varies from person to person.
Hormonal fluctuations and decreased estrogen levels are largely to blame. Declining estrogen detrimentally impacts the skin’s extracellular matrix (ECM), which provides strength, elasticity and resilience. There is also a decrease in collagen production, resulting in loss of elasticity and increased wrinkles, dry skin, itching, atrophy and sagging. In addition, the skin may be more prone to presenting dark spots and pigmentation irregularities.
Changes in hair quality and structure are also observed. In fact, unwanted facial hair growth can also occur. Lower levels of estrogen and higher levels of androgens are implicated, but their exact role is unclear.
These changes are no doubt distressing and have a direct impact on a woman’s self-esteem and her quality of life. But, you don't have to accept these changes as inevitable. Nor do you “have to” spend 1000s on expensive skin and hair treatments to tackle them. First, it might be a good idea to identify whether the changes you experience are due to hormonal imbalances or other underlying factors such as nutritional deficiencies, stress, side effects of medications/treatments, etc. In any case, adapting your hair and skincare routine and making healthy lifestyle changes can minimize damage and continue to help you feel confident and beautiful.
Common Hair ChangesThat Occur Due to Hormonal Imbalances
Thinning of Hair: A gradual decrease in the thickness/diameter of hair strands. This is usually the first sign of hair loss and eventual balding.
Dryness and Brittleness: Reduced production of natural oils on the scalp thereby making it appear dull and more prone to breakage.
Hair Loss: Also known as alopecia, it occurs when the production of new hair is halted or slowed considerably. This can cause bald patches (telogen effluvium) or female pattern baldness.
Textural Changes: Change in the natural curvature of hair (curly, wavy, straight) or in the quality of hair strands which usually makes them more coarse, rough or frizzy.
Common Skin Changes That Occur Due to Hormonal Imbalances
Dryness: A decrease in the skin's natural moisture due to reduced secretion of natural oils. This leads to dryness, itchiness, and flaky skin.
Loss of Elasticity: Reduced collagen production/quality that results in fine lines, wrinkles, and sagging.
Textural Changes: Changes to the surface smoothness due to the formation of bumps, acne, facial hair, or irritation.
Uneven Skin Tone/Pigmentation: Darkening or lightening of skin in patches that can cause a mottled or blotchy appearance.
Age Spots: Also known as sun spots or liver spots, these are flat, brown spots that often appear on sun-exposed areas such as the face, neck, etc.
When to Seek Medical Advice
If you experience significant changes to your hair or skin health, it may be worthwhile consulting a healthcare provider to rule out any underlying medical conditions.
Hair Care Tips
Use shampoos, conditioners, and even hair colors/dyes free from harsh chemicals.
Excessive heat used for styling can damage your hair and cause dryness. Try air-drying or use low heat settings to retain moisture.
Trim your split ends regularly.
Massage your scalp with oil 1-2 times per week to stimulate blood flow and promote hair growth.
Use a wide-toothed comb to minimize breakage (especially for rough or curly hair).
Avoid pulling your hair back into a tight bun or ponytail as this can worsen a receding hairline.
Skin Care Tips
Moisturise daily. Use products that don’t contain harsh fragrances and chemicals. Products specifically designed for mature/ageing skin may be helpful.
Use sunscreen with SPF 30 or higher (depending on where you live) when going out.
Exfoliate regularly with a gentle scrub to remove dead skin and promote cell turnover.
Avoid harsh soaps, face washes and face masks, peels or packs.
Massage your skin often to promote blood circulation.
Lifestyle Tips
A balanced diet rich in antioxidants (vitamins A, C and E from various fruits and vegetables), minerals like calcium, magnesium and zinc, omega-3 fatty acids (from nuts or fish) as well as good quality protein (from lentils, pulses, meats, dairy, seafood or eggs) is important.
Drink plenty of water to keep yourself hydrated and your skin looking healthy.
Stress can have a drastic negative impact. Yoga, meditation, deep breathing and relaxation techniques can help.
Refrain from excessive alcohol consumption and smoking.
You may additionally benefit from taking biotin or multivitamins/multi-minerals. Consult with a healthcare provider before starting any supplement regimen.
Medical interventions
Supplementation (under medical supervision)
Various vitamin and mineral supplements can particularly help improve the quality of skin and hair during this transitional period. B vitamins, especially biotin, omega-3 fats, collagen, iron, zinc, vitamin D and magnesium can be particularly useful. These work to improve skin elasticity and texture, as well as reduce hair fall and improve hair thickness. However, an overdose of some of these can impact the absorption of other nutrients and cause undesirable side effects. It is best to start on supplements under medical supervision.
Hormone Replacement Therapy (HRT). HRT may improve skin hydration when estrogen is administered systemically or topically. Another trial demonstrated an increase in skin collagen fiber content after six months of oral administration.
While topical application improved skin hydration, the increase in skin collagen was limited to the area of application only.
The benefits of HRT for other menopause symptoms are well-established, but most trials assessing the benefits of HRT on skin/hair health have been observational and warrant a deeper understanding.
Conclusion
When it comes to your appearance, improvements through natural, gentle means can take time. The extent of improvement also varies based on age and initial skin/hair health. Remember to be patient and consistent with your efforts for best results.
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About the author
Kanchana is a Lifestyle Consultant & Weight Management Specialist. After a Masters degree in Molecular Biology from the USA, she ventured into the field of Nutrition and is certified in General Nutrition, Sports Nutrition, and Weight Management. Her own successful weight loss journey inspired her to help people of all age groups and health conditions via Calorie Culture, which she founded in 2012. She is also an avid dancer, mini marathoner, and sports enthusiast. She strongly advocates sustainable lifestyle changes as a means to long-term health benefits and optimal weight.
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