Expert Tips for Hair, Skin, and Sleep Changes in Menopause
Menopause is a natural phase in every woman's life that can bring about a range of physical, emotional, and mental changes. To shed light on why menopause happens and how women can best navigate these changes, we sat down with Tessa Barnard, an experienced NHS nurse and menopause practitioner, to provide expert menopause tips that can make your journey smoother and more empowering. Tessa offered her expert insights on how menopause affects hair, skin, nails, and sleep, along with practical, actionable tips for managing these symptoms. Her expertise provides invaluable menopause advice, helping make this often challenging transition more manageable and even empowering, giving women the tools and information they need to care for their well-being.
The Impact of Menopause on Hair, Skin, and Nails
Hormonal changes during menopause, particularly the decline in oestrogen levels, can have a direct impact on hair, skin, and nails. According to menopause specialist Tessa Barnard, these effects can range from mild to severe, and they vary widely among women. "25% will have hardly any symptoms and will sail through. 50% of us will have a mixed bag of symptoms that really do impact on our quality of life. Another 25% will be severely affected," according to Tessa.
Hair Loss in Menopause | Why Menopause Causes Hair Thinning
Many women may notice their hair becomes thinner and more brittle during menopause. This is largely related to hormonal shifts, as a loss of oestrogen can cause the hair growth cycle to slow, resulting in increased shedding and reduced volume. In some cases, women may experience balding patches, which can be a source of stress and embarrassment.
To help manage these changes, it's crucial to focus on good nutrition and stress management, as both play a significant role in maintaining healthy hair. Collagen supplementation can also be beneficial. Studies show that collagen supplements help improve hair thickness and strength, and many women find it makes a difference in reducing hair loss in menopause.
Skin Changes and Ageing | Why Menopause Causes Skin Changes
The reduction in collagen production during menopause accelerates the ageing process. As oestrogen levels drop, skin becomes drier, less elastic, and more prone to wrinkles and hyperpigmentation, also known as age spots. In some women, menopause can even trigger oily skin and acne, reminiscent of their teenage years. The unexpected return of these skin conditions can severely affect confidence, making it even more important to find effective ways to manage and care for your skin.
"The loss of oestrogen can really accelerate the ageing process for us, which is really unfair as women, isn't it? We see more wrinkles, more dryness, and age spots appearing faster than before," says Tessa.
To combat these changes, Tessa emphasises that hydration is key. Drink plenty of water, ensure you’re applying SPF every day, and consider using skincare products rich in antioxidants and hyaluronic acid to boost skin hydration and reduce the appearance of fine lines. Collagen gel supplements with hyaluronic acid are also a powerful tool in maintaining skin elasticity and combating dryness, making the skin appear more youthful.
Menopause and Nail Brittleness | When Menopause Stops Nail Growth
Menopause can also affect nail health, making them brittle and more prone to breaking. Just like hair and skin, nails rely on collagen for strength and resilience. "Nails may break more easily, they don't grow as well, and they become brittle," Tessa explains.
To improve nail health, focus on protein-rich foods, ensure adequate intake of vitamins like biotin and zinc, and consider adding collagen to your daily beauty regime. These practices help maintain nail strength and encourage healthy growth.
Menopause and Sleep: Managing Sleep Disruptions
Sleep disturbances are another common challenge during menopause. Hot flushes, night sweats, and anxiety can all interfere with a restful night’s sleep. When menopause stops you from sleeping soundly, it can exacerbate other symptoms and make the journey more challenging. According to Tessa, "Sleep is a big issue for a lot of women. They can't get to sleep, can't stay asleep, or they wake really early."
The hormonal fluctuations of menopause can cause night sweats so severe that women wake up drenched, sometimes needing to change their bed linens in the middle of the night. Additionally, anxiety and stress can lead to a busy head, making it difficult to switch off and fall asleep.
How to Improve Sleep Quality
- Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body clock and improves sleep quality.
- Create a Relaxing Bedtime Routine: Limit screen time at least an hour before bed to avoid the stimulating effects of blue light. Instead, opt for calming activities like reading, journaling, or taking a warm bath.
- Manage Hot Flushes: Keep your bedroom cool, use natural fibre bedding, and keep a glass of cold water by your bed. Wearing cotton pyjamas and using a fan can also help reduce discomfort during the night.
- Reduce Anxiety: Practice relaxation techniques such as yoga, meditation, or deep breathing. These techniques can help calm your nervous system and improve your ability to relax before bedtime.
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Natural Remedies: Herbal supplements such as chamomile, evening primrose oil, and specially formulated menopause rest supplements can help support relaxation and improve sleep quality. Natural remedies like these may help alleviate symptoms such as night sweats and restless sleep, allowing for a more restful night.
The Role of Stress in Menopause: How Stress Affects Menopause Symptoms
Stress plays a significant role in exacerbating menopause symptoms. When your body is under stress, it produces cortisol, which can negatively impact hormone balance and contribute to symptoms like hot flushes, mood swings, and insomnia.
"Stress is a huge factor during menopause," Tessa explains. "We're in this heightened state of stress because of hormonal changes, and it's important to find ways to reduce stress and protect time for ourselves."
How to Manage Stress for Better Wellbeing
- Exercise Regularly: Engaging in weight-bearing exercises like walking, dancing, or yoga can help maintain bone density and muscle mass while also releasing endorphins, which help reduce stress levels.
- Prioritise Self Care: Women often neglect their own needs while taking care of others. During menopause, it’s crucial to set aside time for self-care. This could include relaxing baths, reading, or any activity that brings you joy.
- Mindfulness and Meditation: Mindfulness practices help reduce anxiety and promote emotional balance. Spending even ten minutes a day meditating or practising deep breathing can significantly impact your overall wellbeing.
When Menopause Starts in Women: Early Planning, Nutrition & Preparing for Menopause
One of the best things you can do to prepare for menopause is to support your body early on. By adopting healthy habits before menopause begins, you can build resilience, potentially reduce the severity of symptoms, and better manage the fluctuations that come with menopause—including changes in weight.
Many women ask themselves, 'will menopause weight go away?' These menopause weight fluctuations can be frustrating and affect your overall well-being. By prioritising nutrition, exercise, and self-care early, you can improve your chances of maintaining a healthy weight and balanced body throughout this transition.
"It’s about nurturing from the inside out," says Tessa. "Good nutrition is key. If you're eating a poor diet, your skin will age faster and show signs of wear and tear."
Nutritional Tips to Prepare for Menopause
- Eat Real, Whole Foods: Focus on foods that are as close to their natural state as possible. "Did it live? Did it grow?" should be the basis of your diet, as Tessa advises. Fresh fruits and vegetables, lean proteins, and healthy fats are essential for maintaining hormone balance and overall health.
- Hydrate Well: Staying hydrated is crucial for skin elasticity and overall health. Aim to drink plenty of water throughout the day.
- Supplement Wisely: While food should be your main source of nutrients, supplements like collagen, vitamin D, and magnesium can help support your body, especially if dietary intake falls short. Vitamin D is particularly important, as it works synergistically with other body systems and is often deficient in women.
Collagen and Self Care for Menopause | Supporting Skin, Hair & Nails
As menopause approaches, focusing on collagen supplementation and a good self-care regime can make a world of difference. Tessa shares, "We know there's evidence to show that collagen can be beneficial for improving hair, skin, and nails, helping to alleviate some of the common menopause symptoms. I use collagen and I've noticed a difference, certainly in my nails and my hair quality." Collagen helps in maintaining skin elasticity, strengthening hair and nails, and supporting joint health—areas that often decline due to reduced oestrogen levels.
At proto-col, we offer a range of collagen supplements and collagen skincare products to help you navigate the changes of menopause with confidence. Our award-winning Menorise & Menorest menopause support supplements also offer tailored day and night support—Menorise helps boost energy and balance hormones during the day, while Menorest promotes restful sleep and bone health at night, ensuring you feel supported 24/7 during menopause."
Empowerment in Menopause: How to Embrace Menopause as a Positive Change
While menopause is often portrayed negatively, it can be an opportunity for positive transformation. It’s a time to reassess your lifestyle, let go of what no longer serves you, and embrace changes that will support your health and wellbeing. By nurturing your body from the inside out, adopting stress-management techniques, and focusing on nutrition, you can make the transition smoother and maintain your vitality for years to come.
With the right lifestyle adjustments, many women find that their bodies stabilise and feel stronger. Remember, you are not alone in this journey, and there are tools and resources available to help you thrive during menopause. Taking charge of your health now will empower you to navigate this stage of life with resilience and grace.
If you're looking for further support and want to explore topics like advocating for yourself during menopause, understanding menopause vs postmenopause, workplace support, and how to transform your menopause journey into an empowering experience, check out our latest blog post where Tessa Barnard shares more invaluable insights.