Women’s Longevity: A Full Guide to Navigating Menopause

Dr Maureen Allem, is a general practitioner with a special interest in anti-aging, aesthetics, and holistic medicine. She is the founder and Medical Director of Skin Renewal. In this article Dr Allem shares how to navigate menopause, along with the strategies and treatments available at this transitional stage of life.

Navigating Menopause

I’ve noticed a range of readiness levels among women approaching peri-menopause and menopause. While some grasp the importance of lifestyle factors in hormonal health during this transition, there’s still room for improvement.

We emphasize fundamental health pillars such as sleep, stress management, detoxification, insulin regulation, gut health, inflammation, and omega-3:6 balance.

These pillars aim to address hormonal dysregulation and empower women to navigate this phase with vitality. 

However, it’s important to recognize that each woman’s journey through this stage is unique, requiring personalized support and guidance. 

The issues that concern women most

Women encounter a host of challenges as they navigate life’s stages, often revolving around hormonal shifts, which affect physical and emotional wellbeing. During menopause, skin dryness and thinning become prevalent due to declining estrogen levels, leading to wrinkles, fine lines, and decreased skin plumpness. 

Obstructive sleep apnea (OSA) is a significant concern for menopausal women, with research showing its increased prevalence and severity in this demographic. In addition, menopausal symptoms such as hot flashes, night sweats, and vaginal dryness can disrupt daily life and intimate relationships. 

Weight gain around the midsection is common during menopause, attributed to hormonal changes and metabolism shifts.

Concerns also arise about the increased risk of osteoporosis and heart disease post-menopause, due to estrogen decline. 

Mood swings, depression, and hormonal fluctuations can have a further impact on mental health. 

Common skin changes

During menopause, declining estrogen levels cause dry skin, as estrogen helps to maintain hydration by producing vital skin components such as ceramides and hyaluronic acid. In addition, menopausal women may experience redness, fragility, delayed healing, wrinkles, dullness, pigmentation, acne, unwanted facial hair, and changes in facial bone density. 

You can opt for hydrating and soothing ingredients such as shea butter and ceramides.

Incorporate products with retinol, vitamin C, hyaluronic acid, growth factors, AHAs, peptides, and SPF to address menopause-related skin changes such as thinning, wrinkles, pores, hormonal acne, and age spots.

Try treatments such as HydraTouch, Mesoglow facials, or Hydration facials to restore moisture and vitality to the skin. Pico Fractional Laser and RF needling will stimulate collagen production to target pigmentation, wrinkles, acne scars, and uneven skin tone, and reduce pore size, for a radiant complexion.

Consider chemical peels, Dermapen skin needling, Laser Genesis, and Pico toning to improve skin texture, reduce wrinkles, and stimulate collagen production, without downtime. Carboxytherapy can stimulate tissue repair, increase collagen synthesis, improve skin laxity, and address thinning skin and loss of elasticity during perimenopause.

IPL treatments such as Limelight Laser Genesis and PDT effectively improve redness and flushing associated with conditions such as rosacea. 

Hormones on the rampage

Hormonal fluctuations during menopause can cause excess sebum production, clogging pores and fostering acne development. They also spur skin inflammation and acne-causing bacteria growth, worsening acne problems during menopause. 

These include laser treatments such as Contact YAG, anti-inflammatory peels with azelaic and salicylic acid, exfoliating peels with retinoic and glycolic acid, and PDT with blue and red light.

For increased facial hair, long pulsed Nd:YAG laser hair removal can treat all skin types.

For issues around volume loss, explore anti-wrinkle injections, dermal fillers, threads, and biostimulators.

Lifestyle changes for menopausal symptoms

It’s about empowering yourself with choices that support your overall well-being and help you to navigate this transitional phase of life with grace and vitality.

• Get enough good-quality sleep.
• Maintain a healthy weight.
• Use fans, wear breathable clothing, practice slow, deep breathing, and avoid triggers such as spicy foods and alcohol to manage hot flashes and night sweats.
• Engage in activities such as walking and swimming for physical health, mood regulation, and stress management.
• Follow a diet rich in phytoestrogens from soy, flaxseeds, and legumes, along with fruits, vegetables, whole grains, and lean proteins. Reduce your intake of sugar, refined carbohydrates, caffeine, and alcohol.
• Prioritize stress-reducing practices such as yoga, meditation, deep-breathing exercises, and mindfulness.

Non-hormonal treatment options

Our Health Coaching service provides a comprehensive approach, addressing essential health pillars to balance hormones through lifestyle adjustments, nutrition optimization, and personalized guidance.

We offer intimate carboxytherapy and our Emsella chair, affectionately known as the “Kegel throne”. Our IV ozone therapy may alleviate osteoporosis, hot flashes, and cognitive impairment, and also supports hormone levels, addressing mood changes and vaginal atrophy, while boosting the immune system, treating infections, reducing inflammation, and rejuvenating the skin.

Furthermore, there are nutraceuticals such as Sulforaphane (SFN). Sulforaphane’s ability to modulate estrogen metabolism offers relief from hot flashes, night sweats, and mood swings, while its anti-inflammatory properties soothe joint pain and promote restful sleep. Sulforaphane also boasts anti-cancer properties and cardiovascular support, and aids in detoxification, particularly benefiting liver health during menopause.

Additional supplements for menopause include:

• Cortisol Balance, with cortisol-modulating botanicals to alleviate stress; 
• Meriva, which contains curcumin, a natural anti-inflammatory compound, protects against diseases such as heart disease, improves brain function, and aids in skin conditions such as acne and eczema.
• MSM/vitamin C to modulate inflammation;
• Water-soluble cinnamon extract, such as Cinnulin PF, plays a role in improving glucose uptake and insulin sensitivity, contributing to the management of blood glucose levels.
• Leptin facilitator, to manage stress and appetite; and
• Green coffee bean extract contains chlorogenic acids that help to slow the release of glucose into the bloodstream.

Maintaining bone health

It’s essential to focus on lifestyle changes and dietary habits:

• Follow a diet rich in calcium from sources such as dairy, tofu, almonds, dark-green leafy vegetables and fish with edible bones, along with adequate intake of vitamins D3 and K2. 
• Eat chicken or goose-liver pâté weekly, for a good dose of menaquinone-4 (MK-4).
• Do regular weight-bearing exercises, such as stair-walking, skipping, running, tennis and dancing, coupled with resistance training.
• Try HIIT (High-Intensity Interval Training) to aid in weight management, enhance mood, reduce stress, balance hormones, and improve cardiovascular health, bone density and insulin sensitivity.
• Maintain a healthy weight, avoid triggers of hot flashes and night sweats, such as spicy foods and alcohol, and quit smoking.
• Try IV ozone therapy to fight inflammation, reduce pain, enhance calcium uptake and expedite recovery. 

Skincare routines

I suggest the following during menopause and beyond:

• Use a gentle cleanser containing ceramides, hyaluronic acid and/or AHAs.
• Apply a moisturizer with ceramides, hyaluronic acid, growth factors and peptides.
• Use a physical sunscreen with SPF 50 or above, preferably containing zinc oxide. 
• Cleanse your face at night and apply an anti-aging product with peptides. Consider using a retinol product to address wrinkles and acne.
• Customize your skincare routine based on your skin type and its changing needs during menopause.

Hair Health

Shifts in hormone levels during menopause, particularly estrogen and progesterone decline, can lead to slower hair growth, thinner strands and increased shedding. Factors such as heightened androgen levels and genetic predisposition can exacerbate hair loss. Additional factors include stress, nutrient deficiencies and underlying medical conditions such as thyroid dysfunction.

Carboxytherapy is our top non-surgical solution for menopausal hair loss. It promotes circulation, delivering oxygen-rich blood to hair follicles, and enhances microcirculation, ensuring essential nutrients reach weakened follicles. 

Carboxytherapy can also be combined with other treatments for enhanced results. These include LED therapy, skin needling with PRP and growth factors, topical treatments, prescription medications, and scalp care through serums with collagen-stimulating ingredients. 

Aesthetic treatments and procedures that should be avoided during menopause

During menopause, it’s crucial to approach aesthetic treatments with caution, especially those that involve aggressive skin resurfacing. With menopausal skin often experiencing dehydration and an impaired barrier function, it’s essential to prioritize preparatory treatments aimed at improving skin health before diving into more intensive procedures.

It’s important to work closely with a qualified and experienced aesthetic practitioner who understands the unique needs of menopausal skin and can tailor treatment plans to your individual concerns. 

Sexual health

Menopause ushers in a host of changes that can affect various aspects of her health, including sexual wellbeing. The decline in hormones may lead to a decrease in sexual desire, vaginal dryness and discomfort during intercourse, making intimacy challenging for many women. 

However, there are strategies that women can employ to address and overcome the effects of menopause on sexual health.

Firstly, open communication with a healthcare provider or sexual-health specialist is crucial, so they can receive personalized guidance and support tailored to their unique needs.

Carboxytherapy, the Emsella chair, IV ozone therapy and intimate carboxytherapy can help. There are also various medical treatments and therapies available to address specific menopausal symptoms affecting sexual health. Hormone replacement therapy (HRT) with topical estradiol for estrogen and oral progesterone for progesterone, may be recommended. Other options include lubricants, moisturizers and vaginal dilators. 

Menopausal screenings

These screenings and interventions play a vital role in the early detection, prevention and treatment of various health conditions that may arise during this phase of life:

• Essential blood screenings, including full blood count and platelets, liver and kidney function, iron and CRP to assess levels of inflammation;
• Testing of follicle-stimulating hormone (FSH) and estrogen, and thyroid-stimulating hormone (TSH) levels;
• Cholesterol and lipid profile testing, for assessing cardiovascular risk factors;
• Testing for fasting glucose and insulin levels;
• Bone-density testing;
• Breast-cancer screening;
• Pelvic exams and pap smears, for detecting cervical cancer, ovarian and other gynecological conditions; and
• Blood-pressure monitoring.

Hormone replacement therapy (HRT)

HRT can offer the following benefits for skin and hair health:

• Skin rejuvenation;
• Wound healing;
• Protection against skin photoaging; and
• Hair growth.

However, it’s essential to consider the overall risk-benefit balance of hormone therapy. The potential risks associated with HRT, such as increased cardiovascular events and breast-cancer risk, need to be carefully evaluated.

The decision to undergo HRT for skin and hair benefits should be personalized based on individual health factors. It’s important to consult your healthcare provider.

It’s also generally recommended to use hormone therapy in the short term. This approach helps to mitigate potential adverse effects, while still reaping the benefits for skin and hair health during menopause. 

Tips for aging-related concerns beyond menopause

These include:

• Maintaining a healthy lifestyle and avoiding harmful habits such as smoking, which can reduce the risk for chronic diseases, and enhance quality of life;
• Engaging in regular physical activity to maintain muscle strength, bone density and overall physical function, to manage weight, improve cardiovascular health and enhance mental wellbeing;
• Follow a balanced and nutritious diet to maintain energy levels, support immune function and reduce the risk of chronic diseases associated with aging;
• Continue to undergo regular health screenings for conditions such as osteoporosis, cardiovascular disease and cancer, for early detection and timely management of age-related health issues;
• Maintaining strong social connections, for essential emotional support and companionship, and to reduce feelings of isolation; and
• Join online menopausal forums to connect with others facing similar challenges and access relevant content.

Innovations in aesthetic medicine for menopausal changes

The field of aesthetic medicine is constantly advancing with innovative technologies and a comprehensive understanding of facial aging processes. 

From injectable fillers and neurotoxins for facial rejuvenation, to holistic approaches considering facial anatomy changes, these advancements offer women effective options to address and manage age-related concerns in a personalized and non-surgical manner.

About the author

Dr Maureen Allem, is a general practitioner with a special interest in anti-aging, aesthetics, and holistic medicine, and Skin Renewal Medical Director and Founder. Her full biography is listed below.

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