Articles on women's health & longevity

Advancements in healthcare and healthier lifestyles are helping women live longer lives. Yet many women spend those years living in poorer health.

Why? It turns out menopause is more than just a hormonal transition. It’s a key factor determining our longevity and quality of life in later years.

The actions we take during this pivotal time in our lives will shape our health for years to come.

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Menopause's Pivotal Role in Longevity and Health

Our ovaries, hormones, and brain have a deep connection. Ovaries produce estrogen and progesterone, which activate hormone receptors everywhere in our body. Having healthy hormone levels is crucial to our cognitive health, bone health, cardiovascular system function, and many other essential bodily processes.

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Unfortunately, our ovaries age at twice the rate of any other organ in our body.

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During peri-menopause, the fluctuation of our hormones caused by the decline of our ovarian health causes the many recognizable (and varied) symptoms of menopause.  It also sets off a cascade of negative health effects, such as an increased risk of cardiovascular disease, osteoporosis, diabetes, stroke, and dementia. Our immune function is also impacted, leading to a multitude of chronic conditions.

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In the years following menopause, our bodies will adapt to the lower levels of hormones found in the post-menopausal phase and many menopausal symptoms will ease — but the impact on our longevity is irreversible.

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Estrogen: Our Vital Partner

Estrogen is often recognized primarily as a female hormone linked to reproduction. However, its influence on our bodies stretches far beyond that. One of estrogen's standout roles is in maintaining our bone strength. Estrogen aids calcium absorption and slows our bones' natural breakdown process, protecting them from weakening. As estrogen levels drop, bone loss occurs significantly faster.

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Estrogen is also a guardian of our heart health. It lowers our cholesterol and helps ward off certain types of inflammation that can lead to blockages in our arteries. This means the presence of estrogen minimizes our risks of heart attacks.

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When it comes to brain health, estrogen is extremely valuable. Estrogen helps improve brain functions, especially in the prefrontal cortex and hippocampus. These areas of the brain are responsible for critical functions such as storing memory, executive function, and emotional regulation. Here, estrogen helps create and strengthen connections between brain cells by interacting with special sites in the brain called estrogen receptors.

Not to be forgotten, progesterone is also vital in our daily life. Progesterone is responsible for helping steady our moods, regulate blood pressure, and improve our sleep cycle and quality. Low levels of progesterone, especially the impact on our sleep, can also affect our health and longevity.

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The Acceleration of Aging

While the effects of declining hormones can change how our body feels and works; a larger shift is taking place inside our body during menopause. Menopause actually speeds up cellular aging by 6%. As estrogen levels drop, our immune cells aren’t able to function as well. This leads to a kind of ongoing, low-level inflammation that experts call "inflammageing"— aging that's driven by inflammation.

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Inflammation is a key factor in the increased risk of developing heart disease, diabetes, and arthritis. But it can also cause issues that affect our daily quality of life: feeling tired, aching joints, or mood swings. Skin health can be affected as inflammation contributes to skin dryness, reduced elasticity, and the formation of wrinkles. Chronic inflammation can also affect mental health and plays a role in raising the risk of depression and anxiety.

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The lack of sleep so many of us experience during peri-menopause can also lead to cellular damage and accelerated aging. In a sleep study, researchers from UCLA found that postmenopausal women with five insomnia symptoms were nearly two years older biologically than women who were the same age with no insomnia symptoms.

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Timing is Everything When It Comes to Menopause

The age we go through menopause plays a critical role in our longevity.  Going through menopause later in life has been shown to increase life expectancy.  Women who experience later menopause, defined as being older than 55 years when menopause occurs, have improved bone, brain, and heart health compared to those who go through menopause earlier.

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The duration of our symptoms during menopause also impacts our health and longevity. A 2017 study found that the more severe and longer-lasting a woman’s hot flashes and night sweats are, the greater her risk for developing type 2 diabetes.

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As we take a look at the bigger picture of menopause and its impact on our health and longevity, we can clearly see that quality care is not just about managing menopausal symptoms but making sure our health and longevity are being treated in the best way possible.

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Hormone Replacement Therapy: The Key to Longevity?  

It's estimated that most women will experience menopause for nearly 40% of their lives, with about 85% facing at least one symptom that impacts their daily routine. Symptoms like hot flashes, brain fog, and vaginal atrophy are often the main driver leading women to consider hormone replacement therapy (HRT). However, due to a lack of education about menopause and misleading information about HRT, many choose to forgo this effective treatment.

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But HRT does a lot more than simply help with the symptoms of menopause. When our hormone levels are properly managed — particularly from the beginning of peri-menopause — we can lower our risk of life-threatening diseases and enhance our quality of life.

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Research into the effects of HRT on longevity is limited, but promising. One study, carried out between 1998 and 2012, showed that women on HRT were 20% less likely to see plaque buildup in the arteries of their hearts. Other research suggests that HRT doesn't just slow down bone deterioration — it can actually boost bone density by up to 5% while cutting the risk of fractures by 40 percent.

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Benefits of Hormone Replacement Therapy for Longevity

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• Relieves menopause symptoms, reduces the anxiety and stress they cause
• Reduces risk of osteoporosis,  bone fractures, tooth loss
• Lower risk of developing certain diseases like colon cancer and diabetes
• Improves joint pains and muscle function
• Maintains muscle strength
• Reduces the risk of coronary artery disease
• Improves blood lipid levels

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While hormone replacement therapy offers numerous benefits, it does comes with potential risks and side effects. Before starting any HRT regimen, it's important to consult with your healthcare provider to determine if it's the right choice for your individual health needs.

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FemGevity: Supporting Menopause and Women’s Long-Term Health

Menopause is about more than just changes in reproductive health — our hormones shape the length and quality of our life. By learning more about the deeper story of menopause, we can equip ourselves with the knowledge we need to make choices that nurture and protect our health for years to come. Book an appointment with FemGevity to create a plan that helps ease your symptoms of menopause and protects your health for years to come.

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Resources

Farrelly C. Longevity Science and Women's Health and Wellbeing. J Popul Ageing. 2023 Jan 30:1-20. doi: 10.1007/s12062-023-09411-y. Epub ahead of print. PMID: 36741335; PMCID: PMC9885070.

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Alviggi C, Humaidan P, Howles CM, Tredway D, Hillier SG. Biological versus chronological ovarian age: implications for assisted reproductive technology. Reprod Biol Endocrinol. 2009 Sep 22;7:101. doi: 10.1186/1477-7827-7-101. PMID: 19772632; PMCID: PMC2764709.

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“Research Explores the Impact of Menopause on Women’s Health and Aging.” National Institute on Aging, U.S. Department of Health and Human Services, www.nia.nih.gov/news/research-explores-impact-menopause-womens-health-and-aging. Accessed 28 Aug. 2023.

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Levine ME, Lu AT, Chen BH, Hernandez DG, Singleton AB, Ferrucci L, Bandinelli S, Salfati E, Manson JE, Quach A, Kusters CD, Kuh D, Wong A, Teschendorff AE, Widschwendter M, Ritz BR, Absher D, Assimes TL, Horvath S. Menopause accelerates biological aging. Proc Natl Acad Sci U S A. 2016 Aug 16;113(33):9327-32. doi: 10.1073/pnas.1604558113. Epub 2016 Jul 25. PMID: 27457926; PMCID: PMC4995944.

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“Menopause, sleepless nights may make women age faster.” UCLA Health. https://www.uclahealth.org/news/menopause-sleepless-nights-may-make-women-age-faster. Accessed 28 Aug. 2023.

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Shadyab AH, Macera CA, Shaffer RA, Jain S, Gallo LC, Gass ML, Waring ME, Stefanick ML, LaCroix AZ. Ages at menarche and menopause and reproductive lifespan as predictors of exceptional longevity in women: the Women's Health Initiative. Menopause. 2017 Jan;24(1):35-44. doi: 10.1097/GME.0000000000000710. PMID: 27465713; PMCID: PMC5177476.

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Shadyab, Aladdin H. PhD1,2; Macera, Caroline A. PhD2; Shaffer, Richard A. PhD2; Jain, Sonia PhD3; Gallo, Linda C. PhD4; Gass, Margery L.S. MD5; Waring, Molly E. PhD6; Stefanick, Marcia L. PhD7; LaCroix, Andrea Z. PhD8. Ages at menarche and menopause and reproductive lifespan as predictors of exceptional longevity in women: the Women's Health Initiative. Menopause 24(1):p 35-44, January 2017. | DOI: 10.1097/GME.0000000000000710

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“Menopause Transition and Cardiovascular Disease Risk: Implications for Timing of Early Prevention: A Scientific Statement From the American Heart Association.” AHA Journals. https://www.ahajournals.org/doi/10.1161/CIR.0000000000000912. Accessed 28 Aug. 2023.

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Paganini-Hill A, Corrada MM, Kawas CH. Increased longevity in older users of postmenopausal estrogen therapy: the Leisure World Cohort Study. Menopause. 2018 Nov;25(11):1256-1261. doi: 10.1097/GME.0000000000001227. PMID: 30358721; PMCID: PMC7219089.

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“Study: Hormone Replacement Therapy May Help Improve Women's Heart Health, Overall Survival.” Cedars Sinai Hospital. https://www.cedars-sinai.org/newsroom/study-hormone-replacement-therapy-may-help-improve-womens-heart-health-overall-survival/. Accessed 28 Aug. 2023.

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Wang, Yiran MD; Sun, Chao MD. Association of hormone preparations with bone mineral density, osteopenia, and osteoporosis in postmenopausal women: data from National Health and Nutrition Examination Survey 1999-2018. Menopause 30(6):p 591-598, June 2023. | DOI: 10.1097/GME.0000000000002180

Menopause comes with a slew of symptoms you’re probably familiar with: hot flashes, mood swings, insomnia, and more. But there's another symptom that affects over half of women around menopause — and it’s rarely thought of as a symptom of this phase of life. That's joint pain, or as it's known in medical circles, “menopausal arthralgia.”

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In this article, we’ll discuss menopause-related joint pain, discover why estrogen is so important for our joint health, learn how menopause impacts this common later-age challenge, and find out what treatments are available to help you get relief. Let’s dive in.

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How menopause causes joint pain

When most people think of estrogen, they think of a sex hormone that’s related to our reproductive health. But estrogen affects many other areas of our bodies and plays a vital role in safeguarding our joint health. 

Estrogen protects cartilage and bone

Estrogen is crucial to joint and bone health in a number of ways. First, it protects our cartilage. It does this by controlling enzymes that cause damage and by boosting elasticity through supporting glycosaminoglycan production. 

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Another way it benefits our joints is by helping to regulate fluid balance in our bodies. Having the right amount of fluid is important because cartilage is made of about 80% water. Water is also a significant component of synovial fluid. This gel-like substance greases the cartilage and enables joints to move freely.  

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Estrogen also plays a key role in our bone health by preventing bone loss and promoting bone formation to keep our bones dense and strong. 

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When our estrogen levels decrease, all of these amazing protections go away and damage to our cartilage and other tissues causes friction and pain in our joints. For women who experience early menopause, these adverse changes start sooner, leaving joints vulnerable for longer.  

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Estrogen reduces inflammation

Pain and stiffness in your joints can also be caused by inflammation. When the tissues of your joints become inflamed, they release chemicals that irritate nerves and increase fluid in the joint. Chronic inflammation can damage cartilage, bones, tendons, or ligaments. 

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Estrogen works to help manage inflammation all over the body by reducing the production of chemicals that promote swelling. It also controls the behavior of immune cells, preventing them from overreacting and causing excessive inflammation.  

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Numerous studies have shown that the decline in estrogen during menopause drives body-wide inflammation and may contribute to the onset or worsening of inflammatory conditions.

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Estrogen helps prevent pain

Beyond helping your bones and joints, studies show that estrogen helps reduce pain. You're likely to experience less intense pain when estrogen levels are normal. As you enter menopause and your estrogen levels decline, you might find an increase in joint issues and a heightened sensitivity to pain. 

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Adding another layer to this, the fluctuation of hormones during menopause that causes vasomotor symptoms such as hot flashes and exhaustion can alter our tolerance and perception of pain. This means that having hot flashes and other vasomotor symptoms can heighten your awareness of other areas of pain in your body.

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To sum it up, when estrogen levels fluctuate and decrease — as they do during menopause — we not only lose the protective effects of this powerful hormone but we also experience an increase in inflammation and damage. 

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Much more research is needed to fully understand how the hormonal changes we undergo monthly— and throughout our lives — impact conditions that cause joint pain.

What does menopause-related joint pain feel like?

Menopause-related joint pain manifests differently for everyone. Commonly affected areas include the back, neck, jaw, shoulders, and elbows, but your wrists and fingers can also be impacted. You may wake up with stiffness and swelling that eases as you become more active throughout the day — or it might get worse. You might feel a deep and continuous ache in your joints, sharp twinges, or a burning sensation after physical activity.

What else causes joint pain in women?

The decline in estrogen women experience during menopause clearly causes many challenges for our joints. However, there are many causes of joint pain — including over 100 forms of arthritis and the normal wear and tear of aging— that could be the source of your pain. Many of these conditions affect more females than males and some increase in severity around the time of menopause. 

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Osteoarthritis

Osteoarthritis (OA) is the most common form of arthritis, affecting one-third of people over the age of 65 — and 62% of those people are women. OA occurs when the protective cartilage that cushions the ends of the bone wears down. Worn down cartilage makes movement painful and finally leads to joint failure. Common areas that are affected are the knees, hips, hands, and spine. Several studies have found that menopause increases your risk of developing osteoarthritis.

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Rheumatoid Arthritis

Rheumatoid Arthritis (RA) is an autoimmune condition where the body's immune system, which usually protects against foreign invaders, goes awry and attacks its own joints. This internal battle results in inflammation and can severely damage the lining of the joints. RA affects three times as many women as men. 

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We know that fluctuations in our hormones affect inflammatory arthritis, as many young women with Rheumatoid and Psoriatic Arthritis report flares in their symptoms when they have their period. But, many studies disagree on the impact menopause has inflammatory arthritis conditions and more research is needed. 

Fibromyalgia

Fibromyalgia is a chronic, long-lasting disorder that causes pain and tenderness throughout the body, fatigue, and trouble sleeping. While it doesn't cause joint damage, the constant pain and fatigue can significantly interfere with daily activities. The exact cause is unknown, but it's believed to involve various genetic, environmental, and psychological factors. Women are nine times more likely to have Fibromyalgia.

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Joint pain and depression during menopause

Living with joint pain can take a toll not just on your body but also on your mental well-being. The daily stress of dealing with persistent pain can disrupt the balance of mood-related chemicals in your brain, like cortisol and serotonin, potentially leading to depression. 

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But it's a two-way street: if you're already depressed, your ability to cope with pain weakens, making your condition seem worse. This creates a vicious cycle where pain fuels depression, and depression intensifies pain.

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Given that women are already twice as likely to be diagnosed with depression as men, the drop in estrogen during menopause can further exacerbate this cycle. Taking care of your physical and emotional pain is crucial during menopause, so consider seeking professional help if you find yourself stuck in this challenging loop.

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How can I relieve my menopausal joint pain?

If you want to relieve joint pain, medication, supplements, and lifestyle modifications can help.  Start by making an appointment with your primary care physician or menopause specialist to check your hormone levels. You can work together to develop a treatment plan that works for you if you’re entering menopause that will also benefit your joint health.

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At your appointment, talk to your doctor about everything you’re experiencing so you can rule out any other serious medical issues that might be causing your joint pain. You’ll also want to make sure any methods you’re exploring to relieve joint pain are safe with your current medications and health needs.

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Non-hormonal medications and supplements

Many over-the-counter medications can be used to treat menopause-related joint pain including Tylenol, Aspirin, or Ibuprofen. Additionally, adding certain supplements into your daily routine can also help prevent and alleviate joint pain. Some of our favorite supplements include:

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• Omegas: Fish oil, rich in omega-3 fatty acids, and primrose oil, high in omega-6, can help reduce inflammation, benefiting the joints and the heart. 

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• SAM-e: SAM-e, a natural body compound, can offer anti-inflammatory and pain-relief properties comparable to NSAIDs (Tylenol or Ibuprofen) or anti-depressants. 

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• Curcurmin: Curcumin, found in turmeric, eases inflammation and sore muscles. 

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• Glucosamine and Chondritin Sulfate: Glucosamine and chondroitin sulfates, natural cartilage components, can relieve pain for many, though results vary. 

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• Hyaluronic acid: Taking a hyaluronic acid supplement can increase the density of the synovial fluid in your joints, delaying further cartilage damage.

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Lastly, CBD, from the cannabis plant, shows potential in pain and inflammation relief. If you’re considering taking CBD, consult a physician and choose products from trusted sources.

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Menopause hormone therapy

Since joint pain is caused or at least exacerbated by a drop in estrogen levels, replacing some of your lost estrogen can help relieve joint pain.

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Bioidentical hormone replacement therapy is an FDA-approved treatment that replenishes your estrogen supply and helps you gradually wean your body off this vital hormone. It’s currently the most powerful and effective method for addressing menopausal symptoms.

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A recent study involving over 10,000 postmenopausal women revealed that women who took daily oral estrogen supplementation experienced a marked reduction in joint pain and swelling.

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While menopause hormone therapy has numerous benefits, it's essential to approach this treatment with a well-informed perspective. So talk to your doctor or menopause specialist if you’d like to explore using this method to treat your joint pain.

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What can I do to prevent joint pain?

Unlike other menopause symptoms that may ease with time, joint pain can persist even after our hormones stabilize. Making some lifestyle changes can help reduce discomfort and prevent future damage.

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Lifestyle modifications to prevent joint pain

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• Exercise regularly
• Get enough sleep
• Eat more anti-inflammatory foods
• Be mindful of your stress levels
• Stay hydrated

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Alternative therapies for menopause-related joint pain

In addition to lifestyle changes, consider some alternative therapies to help relieve pain and prevent further damage to your joints.

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• Try acupuncture: This ancient Chinese practice involves inserting thin needles into specific points on the body, and it's been shown to relieve various types of pain, including joint discomfort.

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• Find an aqua therapy class: Working out in a pool provides resistance for muscle strengthening while being gentle on the joints, making it a double win for those suffering from menopausal joint pain.

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• Sign up for physical therapy: A physical therapist can provide you with a customized exercise regimen that strengthens your joints and muscles, which can help in reducing pain.

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Remember, treating menopausal joint pain often takes a multi-pronged approach that can include medication, lifestyle changes, and alternative therapies. Always consult a healthcare professional for a diagnosis and treatment plan that's appropriate for you.

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Living life with less joint pain 

While many of us have heard of — and are somewhat prepared for hot flashes and mood shifts of menopause — the unexpected intrusion of pain in daily life can catch us off guard and weigh us down over time. 

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Be it hormone therapy, natural supplements, or holistic treatments, the compassionate menopause experts at FemGevity are here to help you understand what’s causing your joint discomfort and help you get the care you need.

Resources

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Journal of Neuroinflammation. (2020). The peri-menopause in a woman’s life: a systemic inflammatory phase that enables later neurodegenerative disease. Retrieved from: https://jneuroinflammation.biomedcentral.com/articles/10.1186/s12974-020-01998-9

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National Library of Medicine. (2012). Predictors of Change in Pain and Physical Functioning among Post-Menopausal Women with Recurrent Pain Conditions in the Women’s Health Initiative Observational Cohort. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249604/

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National Library of Medicine. (2004). S-Adenosyl methionine (SAMe) versus celecoxib for the treatment of osteoarthritis symptoms: A double-blind cross-over trial. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC387830/

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National Library of Medicine (2013). Estrogen alone and joint symptoms in the Women's Health Initiative randomized trial. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/23511705/

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National Library of Medicine. (2020). Musculoskeletal Pain during the Menopausal Transition: A Systematic Review and Meta-Analysis. Retrieved from: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7710408/

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National Library of Medicine. (2012). Early menopause and severity of rheumatoid arthritis in women older than 45 years. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3580586/

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National Library of Medicine. (2010). Oestrogen is important for maintenance of cartilage and subchondral bone in a murine model of knee osteoarthritis. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991014/

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National Library of Medicine. (2017). Menopause and rheumatic disease. Retreived from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385852/

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Nature Scientific Reports. (2017). Estrogen deficiency accelerates lumbar facet joints arthritis. Retrieved from: https://doi.org/10.1038/s41598-017-01427-7

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For many women, menopause is more than just a stage of aging; it's a series of physiological and emotional adjustments. Starting typically around age 50, it's a transition many see as an unwelcome guest, bringing along disturbances like the notorious hot flashes. But what if our plant-based diet could offer some relief?

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Hot flashes - that almost cinematic moment where women experience an overwhelming warmth, a reddening of the chest, neck, and face, followed often by perspiration - are, unfortunately, a reality for about 85% of women going through menopause. For some, this isn't just a fleeting experience: two-thirds report these episodes for over two years, and over a third grapple with them for over half a decade.

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Behind the scenes, these flushes of heat might result from a disturbance in the body's temperature controls, stemming from declining estrogen levels during menopause. Interestingly, it's not just the low estrogen but the act of withdrawing from it, linked with these sudden thermal surges.

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Now, onto the world of plants. Enter phytoestrogens. Phytoestrogens are plant-derived compounds with a structure similar to the human hormone estrogen, allowing them to bind to estrogen receptors in the body. These phytoestrogens are found in everyday foods like beans, broccoli, and berries. The compounds bear a resemblance to the estrogen our bodies produce. They can attach themselves to estrogen receptors in our system and influence their activity, albeit at a potency much lower than our body's natural estrogen.

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One phytoestrogen, genistein, has shown particular promise. Genistein is an isoflavone, a phytoestrogen primarily found in soy products.

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Because of this ability to bind to estrogen receptors, genistein can exert both estrogenic and anti-estrogenic effects. This dual nature has made genistein an interest in various health-related studies. In a meticulously designed year-long study, postmenopausal women taking genistein supplements experienced over half the hot flashes they used to, and those episodes were about 40% less intense. Another study confirmed genistein's potential, noting a 51% drop in hot flash occurrence among its participants.

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Another botanical player, the spruce lignans - extracted from Norwegian spruce - also holds promise. Women given these phytoestrogens witnessed a staggering 50% drop in their weekly hot flash count in just two months. Even the more severe episodes saw an approximately 80% decline.

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Here's the big picture: as menopause sets in, estrogen goes on a bit of a rollercoaster before settling down, leading to those pesky hot flashes for many. For women who can't take hormones or don't want to take hormones, plants, with their phytoestrogens, might offer a buffer, helping maintain a semblance of balance.

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The body of evidence is steadily growing, and as we anticipate further research, it's intriguing to contemplate the possibility that our dietary choices could serve as a potential remedy for one of the most troublesome symptoms of menopause.

Hair loss is a common concern for many women going through menopause. As hormonal changes occur, the scalp and hair follicles can be affected, leading to thinning hair and increased shedding. In this blog post, we will explore key strategies and tips to address menopause-related hair loss and promote hair regrowth. From scalp photos to hydration and hair care routines, we will cover essential techniques to manage this issue effectively.

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Understand Your Scalp: Photos for Insight.

To better understand the extent of hair loss and track progress, taking photos of your scalp can be helpful. By capturing images from different angles, you can monitor changes over time and evaluate the effectiveness of your hair care routine.
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Protect Your Scalp: Sunscreen Considerations.

When choosing a sunscreen for your scalp, it's important to avoid products that contain titanium nanoparticles. These nanoparticles can potentially clog hair follicles and lead to further hair loss. Look for sunscreens specifically formulated for scalp application, preferably with physical blockers like zinc oxide or titanium dioxide.

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Hydration: Drink Up for Healthy

HairProper hydration plays a crucial role in maintaining overall hair health. Aim to drink 12 to 8 ounces of water daily to keep your body and scalp hydrated. Staying hydrated from within can promote hair growth and prevent dryness.

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Trim Regularly: Prevent Breakage

Trimming your hair regularly, about 1-2 inches every few months, helps prevent split ends and breakage. By removing damaged ends, you can maintain healthier hair and prevent further loss.

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Embrace Hair Masks: Weekly Hydration Boost

Hydrating hair masks are excellent for nourishing and revitalizing your hair. Consider incorporating a weekly hair mask into your routine to provide deep hydration and prevent breakage. Look for masks like Olaplex or those recommended by dermatologists, such as K18 masks, known for their effectiveness in hydrating and preventing breakage.

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Hair Oils: Nourish and Protect

Using hair oils, especially those without heat, can provide much-needed nourishment and protection for your hair. Look for products like Olaplex or other hair growth oils that promote hair health and strength. Apply a small amount to the ends and lengths of your hair, avoiding the scalp.

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Brush with Care: Bore Bristle Brush

Using a bore bristle brush can help distribute natural oils from your scalp to the lengths of your hair. This gentle brushing technique can stimulate the scalp and promote healthy hair growth. Remember to be gentle and avoid brushing wet hair, as it is more prone to breakage.

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Limit Shampooing: Preserve Natural Oils

Frequent shampooing can strip the hair of its natural oils, leading to dryness and breakage. Consider limiting shampooing to every other day or even less frequently, depending on your hair type and needs. Use a mild, sulfate-free shampoo when washing your hair to avoid further damage.

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Silk Pillowcase: Gentle on Hair

Switching to a silk pillowcase can reduce friction and minimize hair breakage. Silk's smooth surface creates less resistance as you move during sleep, reducing the chances of hair damage and tangles.

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Hair Accessories: Opt for Silk Scrunchies

Regular hair ties can cause tension and breakage, especially if your hair is fragile due to menopause-related hair loss. Silk scrunchies offer a gentler alternative, reducing hair damage and preventing unnecessary strain on your locks.

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Menopause hair loss can be a challenging experience for women, but with the right strategies and tips, you can effectively manage this issue and promote hair regrowth. From understanding your scalp through photos to embracing a comprehensive hair care routine, incorporating hydration, trims, masks, oils, and gentle brushing techniques, you can nurture your hair and minimize further damage. Additionally, considering supplements, updated cancer screenings, and exploring HRT options with caution can provide further support. Remember, addressing menopause-related hair loss requires patience and consistency, but with time, dedication, and the right approach, you can regain confidence in your hair's health and beauty.

The holiday season is a time for comfort and joy. But for those of us in the throes of menopause, the usual holiday bustle can feel a bit more overwhelming than normal. If a friend or loved one is going through menopause, finding a thoughtful gift that acknowledges and supports this phase of life can be the perfect way to show you care.

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We’ve put together a carefully curated list of the menopause must-haves — from innovative cooling gadgets to pampering products. All of these gifts help ease some of the most challenging symptoms of menopause, giving relief or supporting wellness over the holidays and beyond.  

Embr Wave

For: Someone who’s feeling the heat of menopause

Price: $299

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The Embr Wave is an innovative wearable device designed to provide instant relief from one of the most common and uncomfortable symptoms of menopause: hot flashes. This sleek bracelet uses advanced thermal technology to create cooling or warming sensations on the wrist, which can significantly help manage the sudden changes in body temperature associated with menopause. The ability to personalize temperature settings through a connected app offers a modern and tailored approach to comfort, making it a thoughtful gift for anyone going through menopause.

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Hair, Skin + Nails Revitalization Basket

For: A person who wants to look their best in 2024

Price: Less than $100

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Putting together a luxury pack of the best supplements and treatments for your hair, skin, and nails is the perfect gift for the holidays. Add to your basket:

• Collagen

Collagen is a special type of protein that accounts for as much as 30% of the body’s total protein. The Designs for Health Whole Body Collagen supplement is specially formulated to support collagen production, bone strength, joint health and integrity, skin elasticity, and more — areas often impacted by menopause.

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• Restore & Renew Face & Neck Multi-Action Serum

Your friend might already use retinol — but does she have a peptide serum? Peptides stimulate cells through receptors to produce protein. They can increase the production of collagen, elastin, and other proteins. They also boost the effects of other anti-aging or hydrating products that are already in your daily routine.

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• B.03 - Nail Strengthening Base Coat and Cs.02 - Hydrating Cuticle Serum

The Sunday’s brand is committed to nail care that’s specially formulated to be 10-free, non-toxic, cruelty-free, and vegan. Their cuticle serum provides lightweight hydration, and the base coat is enriched with Vitamin E, Argan Oil, and amino acid to strengthen brittle nails.

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• Nutrafol Supplements

This daily hair growth supplement is designed for women 45+ and targets the six key root causes of hair thinning triggered by menopause.

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Womaness Gold Vibes

For: A loved one who shares everything with you

Price: $27.99

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The Womaness Gold Vibes is a thoughtful gift for anyone experiencing changes in their sexual wellness or sex life because of menopause.  Vibrators can increase blood flow to the genitals, which can help with issues like getting aroused or orgasm. This silicone bullet vibrator is discreet and rechargeable with seven vibration modes and a removable silicone sleeve. It’s the perfect gift to help someone recharge their sex life and take back the pleasure they deserve.

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Online Menopause Pilates Classes

For: Someone who wants to be stronger at 50 than they were at 30

Price: Varies

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Pilates is a particularly beneficial form of exercise for people going through menopause. It can positively benefit bone density, enhance flexibility and core strength, relieve stress, and aid in better sleep. You can search for local, in-person classes to give as a gift, or you can also explore online pilates classes designed specifically to support the changes associated with menopause. Either way, you’re giving a gift that promotes self-care and personal well-being.

Gut Microbiome Test

For: Someone who is interested in treating their menopause symptoms from within

Price: $320

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Menopause can significantly alter your estrobolome, a key part of the gut microbiome involved in estrogen metabolism. These changes can impact hormonal balance and overall health. Our gut microbiome test provides a detailed analysis of the gut microbiome, offering insights into how it's adapting during menopause. Understanding these changes can guide dietary and lifestyle choices to support a healthier gut microbiome, potentially easing menopausal symptoms and promoting well-being.

Meditation App: Headspace

For: A person who is recommitting to mindfulness

Price: $69.99/annual membership

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Menopause can often bring mood fluctuations, anxiety, and stress, as well as challenges with sleep patterns. Headspace provides guided meditations, mindfulness exercises, and sleep stories that can help navigate these changes. By gifting a Headspace subscription, you're providing daily support, empowering the person you care about to take control of their mental well-being and improve their overall health.

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Biopelle Estrogen Deficient Skin Care

For: Someone who likes a little luxury in their life

Price: Products and collections vary in price

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Menopause directly impacts the look, feel, and health of your skin, and it’s one of the number one stressors of women going through this phase of life. Thinner, less elastic, drier, and more sensitive or prone to acne; these changes can impact a woman's quality of life and confidence. The Biopelle skincare set is specially made to pamper and renew skin that is changing due to menopause. It's packed with ingredients that deeply moisturize, promote collagen production, and improve how the skin looks and feels.

Sakara

For: Women who want to feel better from the inside, out

Price: Starting at $460/week

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Menopause often brings challenges like metabolism changes and dietary need adjustments. Sakara, with its focus on a whole-food, plant-rich diet, offers programs like The Signature Nutrition Program, The Metabolism Reset, and The Gut Health Reboot, designed to rejuvenate the body from within. These programs not only cater to the immediate needs brought on by menopause but also contribute to long-term health and longevity. By promoting a balanced, nutrient-rich diet, Sakara supports sustained wellness and helps in maintaining vitality, which is crucial for a healthy and fulfilling life post-menopause.

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Mira Menopause Tracker

For:

Fertility Analyzer: $199

Ovum Wands: $45

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The date that we go through menopause is a total mystery. These innovative Mira Ovum Wands offer lab-accurate detection of FSH (follicle-stimulating hormone) levels in urine to help assess fertility and predict menopause. While most people tracking their FSH levels are looking for information to try to get pregnant, it can also be used to find possible reasons for reproductive issues in women over the age of 35. With more information about their hormone levels, women can make better decisions about their health and get rid of some of the guesswork of menopause.

The Oura Ring

For: The connected techie who wants to live in better health

Price: From $299

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Menopause can significantly impact sleep patterns, body temperature, and overall physical health. The Oura Ring, a sleek and discreet wearable device, tracks a range of vital health metrics, including sleep quality, heart rate variability, body temperature, and activity levels. The makers are also working on an advanced feature to identify and predict the onset of menopause symptoms!

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Lymphatic Drainage Workout Outfit

For: The person who wants an extra oomph from their workout

Price: $118 - $190

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We’re just beginning to explore the connection between our lymphatic system and menopause, but research indicates that proper lymphatic drainage may significantly improve a wide range of menopausal symptoms. The Elastique Athletics workout outfits are designed to support the lymphatic system's role in detoxification, fluid balance, hormonal regulation and promote circulation and relaxation.

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Books On Menopause

For: Anyone who is or will go through menopause

Price: Varies

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Finding the right book about menopause can be comforting and even offer a little humor to help you navigate through this phase.

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We recommend:

“The Menopause Manifesto: Own Your Health With Facts and Feminism,” by Dr. Jen Gunter

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“What Fresh Hell Is This? Perimenopause, Menopause, Other Indignities, and You,” by Heather Corinna

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“The Natural Menopause Method: A Nutritional Guide Through Perimenopause and Beyond,” by Karen Newby

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“Estrogen Matters: Why Taking Hormones in Menopause Can Improve Women’s Well-being and Lengthen Their Lives — Without Raising the Risk of Breast Cancer,” by Avrum Bluming, MD, and Carol Tavris, PhD

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Gift certificate to FemGevity

For: Someone who wants personalized and expert care through perimenopause and beyond

Price: You name it!

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A gift certificate to FemGevity is more than just a present; it's a transformative journey toward better health. We offer a range of services designed to support every stage of menopause, with dedicated experts guiding every step of the way. Our approach includes personalized consultations, advanced laboratory testing, and tailored treatment plans to alleviate disruptive menopause symptoms, restore your sense of self, and protect your longevity.

Give a menopause-friendly gift this year

Whether you choose to give a practical solution, an insightful book, or the support of innovative technology, every one of these gifts is a heartfelt way to show you care. It's about letting your friend or loved one know you see them and what they’re going through. So, this holiday season, let's celebrate the spirit of thoughtful giving by making it a little brighter for those navigating menopause.

It’s a common misconception that acne is at its worst during your teenage years. The reality is that roughly 25% of women in their 40s and 15% of women in their 50s experience acne — even if they didn’t have many breakouts when they were younger. 

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While there are many reasons you might develop acne later in life — such as stress, dietary and environmental factors, sleep deprivation, and genetics — the hormonal changes associated with perimenopause are often the culprit for particularly stubborn and painful cystic acne. 

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But before you reach for the Clearasil to zap those bumps back to the ‘90s, it's important to understand what’s happening with your skin during perimenopause and what it really needs during this phase of life.

What does hormonal acne look like?

Hormonal adult acne typically forms on the lower part of your face. This includes the bottom of your cheeks, chin, and around your jawline, though it can happen anywhere on your body. 

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Hormonal acne usually shows up as cystic bumps. These bumps form deep under the skin and don’t come to a head on the surface. They’re often tender to the touch and out of reach of most topical medications. Cystic acne bumps can last long and often leave scars or red marks.

How do hormones impact your skin?

With millions of hormone receptors in our skin, our reproductive hormones, such as estrogen, progesterone, and testosterone, play a vital role in keeping our skin healthy. In particular, the powerhouse hormone estrogen promotes hydration by enhancing our skin's ability to retain moisture. Estrogen also stimulates collagen production, which gives skin its firmness and elasticity and encourages cell turnover. 

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Your skin is covered in sebaceous glands, which produce an oily substance called sebum. Sebum helps moisturize and protect your skin from infection. Testosterone and progesterone both influence the production of sebum and the size of your pores. If you have too much sebum or an overabundance of dead skin cells, it can block the opening of your pores and create a space for bacteria to thrive. 

How does menopause affect acne?

During perimenopause — which can last anywhere from 4-10 years before your final period — your levels of estrogen, progesterone, and testosterone will start to change. 

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As estrogen declines, it causes your skin to become thinner, drier, and less elastic. More wrinkles will appear as the production of collagen decreases. You may also notice that scars or marks stay longer as your skin’s cell regeneration slows. Your testosterone level will also diminish — just not as quickly as estrogen. 

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The imbalance of these hormones is one of the major triggers of adult acne. Testosterone influences the size of your sebaceous gland, causing it to get bigger and produce more sebum. It also makes the size of your pores smaller. At the same time, lower estrogen levels make it more challenging for your skin to shed dead skin cells as efficiently. This combination is the perfect formula for clogged pores and means bacteria have a higher chance of getting trapped in your skin.

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While we often associate oily skin with acne, the fact is that many women going through perimenopause actually experience dry skin and acne. The remedies you might have reached for as a teenager are likely too harsh for your skin now and may even make the problem worse.

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It’s also worth noting that many women going through menopause have high levels of stress. Stress can cause your body to produce more androgens, like testosterone. In one study, daily stress was shown to exacerbate acne in a third of adult female patients.

How do you care for hormonal acne during menopause?

Treating hormone-related acne isn’t easy. You often need to address the root cause and repair damage on the outside if you want to see results. If you can, visiting a dermatologist at this stage of life, one who can recommend the right over-the-counter treatments and possibly prescribe medications is best. 

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However, we also recommend finding a healthcare provider who is knowledgeable about menopause to help you better understand what’s happening in your body to address the root cause of your acne.

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Establish the right skincare routine

The first step to treating menopause-related acne is to find the right skincare routine for your skin type. Remember, many women will find their skin drier than it used to be because sebum production slows down as we age.

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If you’ve always had oily skin, you might notice that your skin is now combination or even normal. Or your skin might feel dehydrated and flakey when you’ve always had combination skin.

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To determine your skin type, wash your face with a gentle cleanser, then gently pat it dry. Wait 30 minutes. If your skin appears shiny all over, it’s a good indication that you have oily skin. You probably have combination skin if the shine is only in your T-zone. And if it feels tight or looks flaky, you likely have dry skin. 

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Skincare routine for menopausal acne

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Use a gentle cleanser

Wash your face with a gentle cleanser with a low salicylic acid level. Salicylic acid will help unclog your pores without drying out your skin. Avoid scrubs as they can be overly abrasive, leading to inflammation and potential scarring.

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If you have dry skin: Rather than reaching for a cleaner for acne that includes benzoyl peroxide or salicylic acid, choose a hydrating cream cleanser that won’t strip your skin of its natural oils.

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Spot treat with an antimicrobial 

Benzoyl peroxide is an antimicrobial that helps eliminate the bacteria that cause acne, but it can be extremely drying to your skin. Spot treating will help get rid of your acne and reduce the amount of dryness and irritation.

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Use a topical retinoid

Retinol unclogs pores by sloughing away dead skin cells, helping your complexion stay clear. It also helps prevent inflammation, boosts collagen, and improves skin elasticity. Retinol can be potentially irritating, causing dryness and flaking, so start slow and increase use only as your skin tolerates.

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If you have dry skin: Hold off on using products with alpha-hydroxy acids (like glycolic or lactic acid) or beta-hydroxy acids (salicylic acid) while starting retinoids, and add them in once a week only when your skin is already tolerating the retinoids.

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Choose the right moisturizer

Moisturizing is crucial, even for oily skin. Opt for formulas that include dimethicone, glycerin, hyaluronic acid, or sodium pyrrolidone carboxylic acid. These ingredients help retain moisture without clogging pores.

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If you have dry skin: One of the most common causes of acne with dry skin is a damaged skin barrier. A healthy skin barrier can reduce your skin’s reaction to products and external triggers. Look for moisturizers with ceramides or squalane to boost and repair your skin barrier. 

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Apply sunscreen daily

Sun protection is a must, especially as hormonal changes can increase sensitivity to UV rays. Select a non-comedogenic sunscreen (won't block pores), hypoallergenic, and formulated not to trigger acne.

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Lifestyle Changes

There are many ways you can be proactive about preventing acne from forming. We recommend:

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Reducing your sugar and dairy intake

Sugar and dairy can contribute to acne by spiking insulin levels and the hormone androgen. This, in turn, can increase sebum production and inflammation. Consider going on a low-glycemic diet that focuses on keeping your blood sugar levels on track or a Mediterranean diet, which has been shown to help reduce acne.

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Boost phytoestrogens

Phytoestrogens are plant-based compounds that mimic the effects of estrogen in the body but with a milder impact. Foods rich in phytoestrogens — such as soy products, flaxseeds, and various nuts and seeds — can help balance hormones by providing a buffer against the fluctuating levels of estrogen that contribute to acne during menopause. 

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Adding skin health-promoting supplements to your routine

Vitamins A, B, C, D, and E provide a spectrum of skin-supporting benefits that promote repair and regeneration. Omega-3 fatty acids can help manage inflammation, a key player in acne outbreaks. Zinc is known for its wound-healing and antibacterial properties, which can be particularly useful in combating acne. Echinacea can also reduce bacterial-induced inflammation. Be sure to discuss any supplements you’re adding to your diet with your healthcare provider.

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Medication

If your skin isn’t responding to your new skincare routine and lifestyle changes, oral medications can clear your skin from the inside out. We recommend working with a dermatologist to determine your next steps. A dermatologist may prescribe a short-term use antibiotic such as Doxycycline, androgen blockers such as Spironolactone, or topical treatments like Clindamycin.

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Hormone replacement therapy

If hormones are the driving cause of your acne, then one of the most effective ways you can treat menopausal symptoms is by balancing your hormones. 

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Hormone replacement therapy (HRT) can help restore hormonal equilibrium within your body, targeting the imbalances that might be contributing to your skin concerns. At FemGevity, our approach to HRT is to tailor your prescription to your individual needs, aiming not only to alleviate the symptoms of hormonal acne but to enhance your overall sense of wellness.

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Get rid of menopause acne for good

While hormonal acne at this stage of life might feel like an unwelcome reminder from your teenage years, there are thankfully more effective methods to manage it now. The right blend of skincare and lifestyle changes can pave the way to clearer skin. Coupled with guidance from the right dermatologist and a menopause-savvy healthcare provider, you can develop a personalized strategy and access the medical interventions you need to feel radiant inside and out.

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Sources

An Bras Dermatol. (2019). Adult female acne: a guide to clinical practice. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360964/

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Clinical Interventions in Aging. (2007). Effect of estrogens on skin againg and the potential role of SERMs. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2685269/

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International Journal of Women’s Health. (2019). Menopausal Acne - Challenges And Solutions. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6825478/

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Healthcare (Basel, Switzerland). (2021). Acne Vulgaris and Intake of Selected Dietary Nutrients-A Summary of Information. Retrieved from:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8226785/

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Healthline. (2022). Understanding how your skin changes during menopause. Retrieved from: https://www.healthline.com/health/beauty-skin-care/menopause-skin-changes#how-skin-changes

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The Journal of Clinical and Aesthetic Dermatology. (2017). Emerging issues in adult female acne. Retrieved from:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300732/

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Journal of the American Academy of Dermatology. (2016). Guidelines of care for the management of acne vulgaris. Retrieved from: https://www.jaad.org/article/S0190-9622(15)02614-6/fulltext#secsectitle0055

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The Journal of Clinical and Aesthetic Dermatology. (2014). Moisturizers for Acne: What are their Constituents? Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025519/