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/

Unlocking the Solutions of Breast Tenderness and Breast Soreness in Menopause

As women transition through menopause, they often encounter a myriad of physical and emotional changes. One common symptom that can cause discomfort and concern is tender breasts. Breast tenderness, soreness, or pain is a prevalent concern that impacts a significant number of women throughout their lifetime, with up to 70% experiencing it at some point. While it becomes less frequent after menopause, due to the loss of estrogen, breast tenderness can affect women of all ages and should always be discussed with your health care provider. 

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Fortunately, sore and tender breasts during menopause are commonly benign and typically temporary.  Many cases can be effectively managed using simple home remedies and over-the-counter (OTC) medications. If you are currently experiencing breast tenderness or breast soreness during menopause this comprehensive guide aims to provide valuable insight and we encourage you to reach out to us to discuss you symptoms with you health care provider. 

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As most women are in the age of 40+ by the time they reach menopauyse (not, all but most) we recommend and it is recommended by the american cancer society and the American College of obgyns to get a mammogram every year at the age of 40 and even earlier in some cases. We are pleased to address the topic of proper breast screening health in relation to your breast tenderness. Engaging in appropriate breast screening can provide reassurance by determining if your breast tenderness is hormonally related or within the realm of normalcy, as indicated by normal screening results

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Understanding Breast Tenderness during Menopause

Breast tenderness, also known as mastalgia, occurs when the breasts feel sore, sensitive, or painful. During menopause, hormonal changes play a significant role in triggering breast tenderness. As estrogen levels decline, breast tissue can become more sensitive, leading to discomfort. Additionally, imbalances between estrogen and progesterone can contribute to the intensity of breast tenderness.

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For those that are still ovulating and have a menstrual cycle, about one week before the menstrual period, there is a peak in progesterone levels. This hormonal surge stimulates the growth of milk glands in the breasts and can lead to . Water retention, causing temporary enlargement of the breasts. As a result of these combined changes, the breasts may become swollen and tender and sore. This type of breast pain or breast tenderness is often termed cyclical breast pain typically manifests as an ache or tenderness that affects both breasts.

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Non-cyclical breast tenderness refers to breast soreness or breast pain that is not related to the menstrual cycle. Unlike cyclical breast pain that occurs in a pattern, non-cyclical breast tenderness can present at any time and is not linked to hormonal fluctuations. It can affect one breast or both. Unilateral breast soreness specifically refers to pain experienced in only one breast. Non=cyclical or unilateral breast tenderness may have various causes, including injury, infection, inflammation, cysts, fibroadenomas, mastitis, or even certain medications. 

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It is important to keep in mind that breasts are not always symmetrical so enlargement in one breast or the other may trigger cyclical breast changes in a non-cyclical way. It is important to consult with a healthcare professional to determine the underlying cause and receive appropriate diagnosis and treatment for effective pain management. And remember appropriate breast screening can most often alleviate any serious health concerns. 

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Diagnosing Breast Tenderness

While breast tenderness during menopause is generally benign, it is crucial to differentiate it from other breast-related conditions. Persistent or severe breast pain, the presence of lumps, puckering of the skin nipple discharge, or any other concerning symptoms should be evaluated by a healthcare professional right away. Regular mammograms and breast examinations remain essential during menopause to ensure early detection of any potential issues. Engaging in routine breast self-examinations (monthly) empowers women to become more familiar with their breasts and report any changes promptly.

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Management Strategies for Breast Tenderness

Thankfully, numerous evidence-based strategies can effectively alleviate breast tenderness during menopause. By adopting a holistic approach that incorporates lifestyle modifications and, if necessary, medical interventions, women can find relief from this discomfort.

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1. Wear a supportive bra: Investing in a well-fitting and supportive bra can provide comfort and reduce breast movement, thus alleviating tenderness.
2. Stop smoking or cut back on smoking: Smoking is known to have detrimental effects on the cardiovascular system and can lead to reduced blood flow to various parts of the body, including the breasts.
3. Apply warm or cold compresses: Alternating between warm and cold compresses can help reduce inflammation and provide soothing relief.
4. Engage in regular exercise: Incorporating moderate aerobic exercises and strength training into your routine can help regulate hormonal balance and reduce breast tenderness.
5. Maintain a balanced diet: Opt for a diet rich in fruits, vegetables, whole grains, and lean proteins to provide essential nutrients and support hormonal balance.
6. Explore herbal remedies: Some herbal supplements, such as evening primrose oil and black cohosh, have shown potential in reducing breast pain and hormonal fluctuations. However, it is crucial to consult with a healthcare professional before incorporating any supplements into your regimen.
7. Consider over-the-counter pain relievers: Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help alleviate breast tenderness when used as directed.
8. Consult a healthcare professional: If home remedies and over-the-counter options do not provide sufficient relief, it may be appropriate to consult a healthcare professional. They can evaluate your specific situation and consider medical interventions, such as hormone replacement therapy (HRT), to manage breast tenderness effectively.

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The Take Away

Breast tenderness during menopause is a common and often transient symptom that can cause discomfort. By understanding the underlying hormonal changes and implementing evidence-based management strategies, women can effectively alleviate breast tenderness and improve their overall well-being. This comprehensive guide offers valuable insights and practical advice to empower women to navigate this aspect of their menopausal journey with confidence. Remember, if you have any concerns or persistent symptoms, always consult with a healthcare professional for personalized guidance and care.

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Remember when marijuana was synonymous with peace signs and psychedelic rock? Fast forward to today, and we’re talking less about how marijuana gets you “high” and more about how this ‘green medicine’ might benefit wellness.

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In recent years, marijuana use has increased across every age category, but women over 50 are among the fastest-growing group of users. Many women report they’re not just using the drug for fun but to treat chronic pain, anxiety, and insomnia. Around 6% of women report using the drug specifically for menopause-related symptoms.

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The problem is — marijuana is not the most effective treatment for menopause. In fact, it may make things worse.

How does marijuana affect your body?

One thing is clear from this growing trend: women are looking for more ways to manage their health during menopause and beyond. With confusing (and inaccurate) information out there about the safety of hormone replacement therapy (HRT), it’s no wonder some women are turning to alternative options dubbed ‘natural.’

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But how does marijuana affect your body, and what does the science say on whether or not it could alleviate menopause symptoms?

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Marijuana contains the psychoactive compound tetrahydrocannabinol (THC), which causes a “high” or mind-altered state. It also contains a non-impairing component, cannabidiol (CBD). Both THC and CBD affect our body’s endocannabinoid system (ECS), which plays a role in keeping our internal bodily environment stable (also called homeostasis.)

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Many physiological systems are thought to be influenced by the endocannabinoid system, including:

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• appetite and digestion
• metabolism
• chronic pain
• inflammation and other immune system responses
• mood
• learning and memory
• motor control
• sleep
• cardiovascular system function
• muscle formation
• bone remodeling and growth
• liver function
• reproductive system function
• stress
• skin and nerve function

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THC interacts with your ECS by binding to receptors all over your body. However, we don’t yet know all the ways these interactions affect the body, and we still have a lot to learn about our endocannabinoid system in general.

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For menopause relief specifically, researchers believe the substances found in cannabis might interact with anandamide–a chemical compound produced by the ovaries that is part of the ECS. Anandamide helps regulate the body's emotional, sleeping, and temperature functions and influences the female reproductive system.

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During menopause, the production of anandamide drops along with your estrogen levels. It’s thought that using cannabis may mimic anandamide and help manage menopause symptoms like depression, anxiety, and insomnia.

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But the bottom line is this: we simply don't have enough research on how marijuana might affect the symptoms of menopause because it hasn’t been studied on people actually going through it. Most of the beneficial claims are anecdotal or come from studies related to other parts or functions of the body.

What are the risks of using marijuana during menopause?

If you’re thinking about using marijuana to help with your symptoms of menopause, it’s important to know there are significant risks to your health.

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Heart Health

Going through menopause increases your risk of developing cardiovascular disease. Marijuana can speed up your heart rate and raise your blood pressure. It can also lead to an increased risk of stroke and other vascular diseases. In a study of over 4,500 people using marijuana for chronic pain, use of the drug increased the risk of heart arrhythmias by 64%.

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Bone Density

Women who have gone through menopause are at high risk for osteoporosis. Heavy cannabis use is associated with low bone mineral density, high bone turnover, and an increased risk of fracture.  

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Insomnia

Having trouble sleeping?  THC may decrease the time it takes you to fall asleep, but it could impair the quality of your sleep in the long term. In one study, marijuana users showed lower total sleep times and less slow-wave sleep not only on the nights they used the drug but during subsequent nights as well.

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Slow wave, or deep sleep, is a stage of sleep that seems to play an important role in growth, memory, and immune function. Chronic disruption of slow-wave sleep is linked to cognitive impairments and, over time, can contribute to the decline of cognitive function.

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Lung Damage

While smoking marijuana is not believed to increase your risk of lung cancer, it does still cause damage to your lungs. Inhaling marijuana causes airway inflammation, increased airway resistance, and lung hyperinflation, increasing your susceptibility to bronchitis.

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Medication Complications

Marijuana can also change how other medicines you’re taking work, especially ones used to prevent heart disease, including blood pressure drugs, cholesterol-lowering statins, or drugs used to treat heart rhythm disorders.

What about CBD?

CBD is gaining attention for its potential to alleviate common menopause symptoms such as joint pain, sleep disturbances, and anxiety, primarily through its role in inflammation regulation. Many products also claim that CBD is beneficial for sexual wellness, improving libido, sexual response, and lubrication.

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Unfortunately, at this time, there’s no research evidence directly showing that CBD products have health benefits or help improve your sex life.

Why manage symptoms when you can treat the root cause?

When it comes to your care, it’s important to consider whether you want to manage your menopausal symptoms or treat the underlying causes. While marijuana and CBD may offer some relief from discomforts, they don't target the root cause of those challenges: the hormonal changes occurring during this phase.

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Until more research is available, we recommend focusing on a treatment with a proven track record, like HRT, if you’re experiencing symptoms disrupting your quality of life. The first step is to talk to a healthcare provider who is knowledgeable about menopause. Our caring experts at FemGevity can guide you to the right testing and offer you a safe, effective, and personalized treatment plan to help you feel better.

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Resources

Harvard Health Publishing. (2022). Are women turning to cannabis for menopause symptom relief?

A survey offers a glimpse into cannabis and CBD use among women in midlife. Retrieved from: https://www.health.harvard.edu/blog/are-women-turning-to-cannabis-for-menopause-symptom-relief-202210242837

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Healthline. (2021). A Simple Guide to the Endocannabinoid System. Retrieved from: https://www.healthline.com/health/endocannabinoid-system

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Heathline. (2022). Cannabis May Offer Relief From Menopause Symptoms: What to Know. Retrieved from: https://www.healthline.com/health-news/cannabis-may-offer-relief-from-menopause-symptoms-what-to-know

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International journal of molecular sciences. (2018). Cannabinoid Receptors and the Endocannabinoid System: Signaling and Function in the Central Nervous System. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5877694/

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The Journal of the Menopause Society. (2022). A survey of medical cannabis use during perimenopause and postmenopause. Retrieved from: https://journals.lww.com/menopausejournal/fulltext/2022/09000/a_survey_of_medical_cannabis_use_during.6.aspx

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The Menopause Society. (2023). New Study Suggests Growing Use of Cannabis to Help Manage Menopause Symptoms. Retrieved from: https://www.menopause.org/docs/default-source/press-release/cannabis-use-in-the-menopause-transition.pdf

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National Academy of Neuropsychologists. (2021). The Effects of Cannabis Use on Cognitive Function in Healthy Aging: A Systematic Scoping Review. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8296849/

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In the realm of women's health, many questions arise concerning the effects of medical procedures like hysterectomy, which involves the removal of the uterus. One common concern is whether this procedure can lead to early menopause.

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Understanding Hysterectomy

Before exploring the potential connection between hysterectomy and early menopause, it's important to grasp the nature of a hysterectomy. It should not be confused with oophorectomy (removal of the ovaries) or salpingectomy (removal of the fallopian tubes). While a hysterectomy may also involve removing the cervix, removing the ovaries and fallopian tubes is typically done as a separate procedure.

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While each of these surgeries can have significant effects, the most profound impact on menopause arises from oophorectomy, the removal of the ovaries. It's crucial to note that oophorectomy is not commonly performed during a hysterectomy. In most cases, a hysterectomy involves solely removing the uterus and does not result in early menopause.

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Exploring the Impact on Menopause

In a hysterectomy without oophorectomy, where the ovaries remain intact, they continue producing hormones like estrogen and progesterone. As a result, menopause does not occur immediately. Women who undergo this type of hysterectomy may experience menopause naturally, similar to those who haven't undergone the procedure.

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Although the uterus does not directly produce female hormones, it plays a pivotal role in the menstrual cycle by serving as a receptor site for these hormones. Additionally, it is responsible for the monthly creation of menstrual flow. When the uterus is surgically removed, hormonal signaling persists, but menstruation ceases. This highlights how uterine removal impacts the cessation of menstruation.

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A hysterectomy alone does not cause immediate menopause, while an oophorectomy can trigger early menopause. The actual onset of menopause depends on individual factors and circumstances. Women considering or planning a hysterectomy should engage in open and comprehensive discussions with their healthcare providers to comprehend the potential implications and explore suitable options for managing hormonal changes that may arise.

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Weight management can be a challenging journey at any point in life, but as our hormones change and bodies change, what often worked for us in the past no longer keeps working for weight loss as it used to. Especially when it comes to the hormonal changes that occur in menopause, women often struggle to lose hormonal belly fat.

Exercise as the Mainstay

Numerous studies have made it abundantly clear that exercise, particularly when combining aerobic activity and weight lifting, plays a pivotal role in controlling the weight gain often associated with menopause. The unique intersection of these exercise modalities, specifically the emphasis on Zone 2 aerobic exercise and strength training, not only aids in weight management but also offers relief from various menopausal symptoms.

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Aerobic exercise, primarily in the Zone 2 heart rate range, can significantly bolster cardiovascular health. Zone 2 exercise refers to an intensity level where you're working at 60-70% of your maximum heart rate. It is a sustainable level of effort that encourages the body to improve its aerobic system, enhance fat metabolism, and have potential weight control implications. Furthermore, this form of aerobic exercise can be critical in protecting your heart health, which can be adversely affected post-menopause.

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On the other hand, the value of strength training, especially as one grows older, cannot be overstated - and this holds equally true for women. Strength training is the bedrock for muscle building, which takes on increased importance during and after menopause. With age, we naturally lose muscle mass and bone density, which the hormonal changes in menopause can further accelerate. Strength training serves as a powerful countermeasure to this natural decline, helping maintain and potentially enhance both muscle mass and bone health.

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Combining Zone 2 aerobic exercise and strength training can form a powerful strategy to manage the physical changes associated with menopause. They work in synergy to control weight gain, enhance cardiovascular health, build muscle, and improve bone density, thus providing a holistic approach to managing the changes occurring during this pivotal period of life.

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Shorter workouts are better than no workouts at all. Emerging studies highlight the benefits of intensive micro-workouts that yield similar fitness benefits as extended exercise sessions. Engaging in vigorous activity for intervals of 30 seconds to one minute multiple times a day could be all you need. (Imagine sprinting up several flights of stairs or performing ten burpees.

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Diet

While the urge to shed weight often drives individuals towards various diet trends, the reality is that most of these fads fail to yield long-term results. An exception to this is the Mediterranean dietary pattern. The Mediterranean eating approach emphasizes fruits, nuts, vegetables, legumes, healthy fats, and whole grains, while it minimizes the intake of meats, sweets, dairy products, refined grains, and processed foods. Research has shown that this eating pattern supports weight loss and, importantly, helps maintain muscle mass after menopause.

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Make Sleep A Priority

Sleep forms the bedrock of overall health, and its importance is heightened during menopause when your body is dealing with significant hormonal shifts. Studies suggest disturbed sleep during menopause could reduce fat burning, potentially leading to weight gain.

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Effective sleep hygiene is the key to enhancing sleep quality during menopause. This includes maintaining a serene and dark bedroom environment, turning off electronic devices several hours before bedtime, adhering to a regular sleep schedule, avoiding caffeine after 2 pm, and dedicating your bed solely to sleep.

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Manage Your Stress Levels

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Given the hormonal fluctuations occurring during menopause, it's understandable to experience increased stress. Research has substantiated the considerable influence of stress on weight. A 2022 study suggested that stress significantly contributes to the onset and progression of overweight and obesity conditions.

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Incorporating mindfulness-based stress reduction techniques might be an effective solution. Research from 2022 demonstrated that mindfulness practices could alleviate stress and enhance sleep quality. Studies also indicated that weight loss programs incorporating stress management strategies have better success rates. Numerous mindfulness resources are available online, and meditation apps like Headspace and Calm provide an accessible start.

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Modulating Your Hormonal Status

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Hormone therapy and using hormonal supplements aims to supplement your naturally declining hormone levels. It is a prominent treatment option for hot flashes, night sweats, and other menopausal symptoms such as depression and insomnia.

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Hormone balancing, hormone support, and hormone replacement therapy are uniquely positioned to address the underlying cause of menopausal body changes, which come from declining hormones and, ultimately, hormone deficiencies. Elevating estrogen levels could potentially counteract the visceral weight gain typically associated with menopause. If you're contemplating menopausal hormone therapy, discuss it with your healthcare provider to evaluate its suitability.

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While hormonal belly fat is common in menopause, it doesn't have to be a permanent condition. Integrating comprehensive wellness approaches such as regular muscle-building exercises, stress management techniques, and sustainable eating habits can help combat this. In addition, the right balance of hormones can assist you on your weight loss journey.

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In general, it's always a great idea to remember to draw upon all available resources and collaborate closely with your healthcare professional to ensure your progress aligns with physical, mental, and emotional wellness.

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Get Started with a Board Certified Menopause Specialist Today

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In the unfolding story of a woman's life, menopause signifies an undeniable turning point. It's a time of deep-seated physiological transformation, marked by the cessation of menstruation, where our bodies recalibrate to a new hormonal rhythm. The symptoms accompanying this transition are numerous and well-documented: hot flashes, night sweats, mood changes. Yet, one change that often recedes subtly and unobtrusively into the backdrop, sometimes escaping our notice until it becomes too conspicuous to overlook—low libido.

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To understand why this decline in sexual desire happens, let's delve into the biology and psychology that intersect during this phase of a woman's life. Hormonally, menopause and perimenopause are phases of diminishing hormone levels. Estrogen, long celebrated for maintaining youthful skin and heart health, also stokes the flames of desire. Its steady decline during menopause can dampen libido. But estrogen is not the sole player in this narrative. Testosterone, the hormone often associated with male sexuality, plays a vital role in a woman's sexual desire. Menopause can trigger a reduction in testosterone levels, further contributing to decreased libido.

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Yet, this shift doesn't occur overnight. It's a slow, subtle dance of hormonal ebb and flow, happening incrementally. This gradual change can make it difficult for women to pinpoint when their sexual desire started to wane. In the tapestry of menopause symptoms, this one weaves itself so subtly that it can take months, even years, to realize the change.

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Psychologically, the menopause transition is a period laden with emotional and mental adjustments. Anxiety and depression, fueled partly by hormonal fluctuations, the loss of progesterone, and partly by the socio-cultural connotations of menopause, can affect a woman's sexual desire. Also, the physical symptoms of menopause, such as vaginal dryness, vaginal pain, and sleep disturbances, can make sex uncomfortable, further suppressing libido.

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Yet, amidst the complex conversation around menopause and sexuality, there's an often-underrepresented facet: low libido is not an ailment to be cured—it's a natural response to changing circumstances. Much like our bodies, our desires are not static; they evolve with us, in tune with our emotional, physical, and hormonal landscapes.
This narrative isn't a testament to a loss but rather an opportunity to cultivate a deeper understanding of our bodies. It's an invitation to navigate the changing contours of our sexual landscape with empathy and patience. Instead of treating low libido as a problem, we might consider it an integral part of the life stage we're transitioning into. Open conversations with healthcare providers, psychological counseling, hormone therapy, or even lifestyle modifications could be potential avenues to explore for those seeking assistance.

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The journey through menopause, much like any other major life transition, is nuanced and deeply personal. The slow retreat of libido is a symptom often overlooked in the menopause conversation, but it deserves our attention and understanding. Because, at its core, menopause isn't just a biological shift—it's a redefinition of femininity, a newfound understanding of the self, and a gateway to a fresh chapter of life.

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As we venture into the terrain of menopause, the prospect of hormonal treatments emerges as a glimmer of hope against the gradual ebb of libido. The dance of hormones is at the heart of many menopausal symptoms, and it's in this intricate ballet that potential solutions may lie. We could rekindle the flames of desire by delicately readjusting the hormonal harmony through treatments like Hormone Replacement Therapy (HRT) or hormone balancing with the careful expertise of a menopause expert and a healthy helping of laboratory data on ourselves. But like any profound solution, it isn't a one-size-fits-all. The complex interplay of biology and psychology demands a nuanced approach to treatment. In this pursuit, hormonal therapies are not a panacea but a promising key in a diverse therapeutic toolkit.

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If you'd like to get started with FemGevity's personalized treatment plans for low libido during perimenopause or menopause contact us today

Get Started with FemGevity Today

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FemGevity's team of board certified medical professionals can guide you through low libido in a personalixed one-one 45-50 min initial consultation.

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