You can't stop aging during menopause, but you can significantly slow skin aging and minimize its effects by using targeted skincare (retinoids, Vitamin C, SPF), adopting a hormone-supportive diet (antioxidants, soy, protein), managing stress, exercising, getting quality sleep, staying hydrated, and potentially using Hormone Replacement Therapy (HRT) after consulting a doctor, all to combat collagen loss and dryness.
What you can do
Menopause happens when you have gone 12 months in a row without a period. The average age of menopause in the United States is 52. The range for women is usually between 45 and 58. One way to tell when you might go through menopause is the age your mother went through it.
Eating well, exercising and looking after your mental wellbeing can help with symptoms during perimenopause and menopause. It can also help you keep as well as possible in the future.
Lifestyle changes to make if you're unable to take HRT
Their clock found that post-menopausal women and people with gynae organs on combined HRT (with progesterone and oestrogen) had slower cell ageing than those not on HRT, which could explain why HRT has previously been linked to lower risk of some age-related diseases.
Here are the top five vitamins essential for female wellness during menopause.
3 Day Menopause Reset Plan
The 3 Day Reset Plan is a perimenopause and menopause nutrition eating plan that prioritises the foods that balance blood sugar levels. The plan is suited for women who are perimenopausal and menopausal and aims to reduce swings in blood sugar, allowing energy levels to become more balanced.
Certain lifestyle habits like smoking cigarettes, drinking alcohol or eating unhealthy foods (if these habits apply to you) A decrease in physical activity, which can lead to high cholesterol and other conditions (depending on your activity levels after menopause)
Perimenopause, the transition to menopause, is often broken down into four overlapping stages focusing on menstrual cycle changes: the Late Reproductive Stage (slight cycle variations), Early Perimenopause (cycles vary by 7+ days), Late Perimenopause (cycles 60+ days apart, skipping periods), and finally, Menopause (12 months without a period), marking the end of perimenopause's hormonal fluctuations. Symptoms like hot flashes, mood swings, and brain fog can appear in any stage, though they often intensify in later stages as hormone drops become more significant, especially progesterone.
The peak symptom phase typically occurs during the transition between perimenopause and early postmenopause. Most women experience their worst symptoms for 4-5 years, though the entire menopause journey can last up to 14 years.
Naturally, a woman's production of estrogen and progesterone hormones decrease in her late forties, which may cause menstrual periods eventually stopping. The age where most women become menopausal is between 50 and 54 years.
Many people notice they're gaining weight more easily in the years before and after menopause. Typical gains range from 8 to 12 pounds. Any extra weight tends to accumulate around the belly (abdomen).
Yes, we often see accelerated aging after menopause due to declining estrogen levels, which can affect multiple body systems. Research shows post-menopausal women experience faster biological aging through shortened telomeres and significant epigenetic changes.
“Being physically active is the best gift that you can give to yourself,” he says. Other measures he recommends include not smoking, maintaining a healthy weight, getting good sleep, getting all recommended vaccines, getting preventive cancer screenings, and treating hypertension and high cholesterol.
This study has demonstrated women with older age at last delivery were associated with younger age at menopause and showed increased number of pregnancy was related with older age at menopause.
Herbal teas containing spearmint, red clover, and chasteberry help balance hormones and reduce menopausal symptoms. Coconut water replenishes electrolytes lost during hot flashes and maintains proper hydration levels. Green tea offers antioxidants and mild caffeine while supporting energy levels during menopause.
Strength exercises like yoga or Pilates or using weights or resistance bands – basically any activity where your muscles work harder than usual to improve strength and endurance – is particularly important during menopause, as falling oestrogen levels affect your bone density, and the risk of osteoporosis increases ...
Healthy eating can make a big difference in how you feel and ease menopausal symptoms like hot flashes, mood swings, and exhaustion. Some general recommendations include limiting ultra-processed foods, spicy dishes, fast food, alcohol, and fatty meats.
Jennifer Aniston is known for her vigorous wellness routine, which involves compression boots, collagen supplements and infrared saunas. Now, she's hit the headlines with her favourite fitness regime, Pvolve, which has been shown to be particularly beneficial for menopausal women.
Berries like strawberries, blueberries and raspberries, are not only bursting with antioxidants but also rich in phytochemicals that have been shown to support hormonal balance and combat inflammation.
Many women, like Oprah, are given systemic estrogen. This can be taken in a pill form, gel, skin patch, spray, or cream to relieve menopausal symptoms. Estrogen HRT has even been shown to reduce the risk of heart disease when taking post menopause – which is one year after your period has stopped entirely.
Promensil Is Australia's #1 Menopause Range*
However, whilst a hot flush or vaginal dryness are obvious, there are no obvious symptoms of osteoporosis – the first sign may be a fracture of a bone. In addition, oestrogen deficiency after the menopause has also been shown to result in an increase in the risk of heart disease in women.