An often unexpected sign and symptom of the peri and post-menopause journey can be changes to hair, skin and nails.

hair-skin-nails-during-menopause — Photo by Shvets Productions @pexels

Indeed, entering perimenopause, menopause, post-menopause and midlife is a transformative phase in a woman’s life.

And with that huge change (‘the change’ isn’t a popular term but it’s apt) comes numerous emotional and physical changes. In fact, there are 34 recognised symptoms of menopause and counting.

Understanding and adapting to these changes can help you maintain a vibrant and radiant appearance. And if you give a toss what you look like, isn’t that one of the learnings of midlife?

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The impact of hormonal changes on hair, skin and nails

hair-skin-nails-during-perimenopause-menopause — Photo by Shvets Productions @pexels

As your reproductive hormones (mainly estrogen and progesterone) diminish during your menopausal journey it can impact skin, hair and nails.

Most notably estrogen has an active role in the health of our hair, skin and nails. Skin can become drier, nails more brittle and menopausal hair loss and thinning may occur. And this can be very distressing for some women.

Understanding the effects of hormonal changes on hair health

Sorry(!), but it’s important to note that around 40% of women will experience some form of hair loss or thinning by age 50.

Many women will experience some form of hair thinning/loss by age 50

It often shows up as a widening at the part line or receding hairline at the temples.

Hair loss during perimenopause and menopause can be due to an imbalance of estrogen and androgen (testosterone and DHEA). When things are working well these androgens are converted into dihydrotestosterone¹ (DHT) which supports blood flow to the hair follicle.

However, if the system’s not behaving optimally hair follicles can shrink and your hair’s natural growth process can be disrupted.

Every hair follicle cycle lasts around two to five years and it’s quite normal to shed around 50-100 strands of hair per day.

Stress

However, during peri / menopause hormonal shifts and life stresses such as grief, relationship issues, illness, thyroid dysfunction and poor nutrition can interrupt the flow. So, as a lot of these occurrences can raise their head at midlife, and by default menopause, it can become more prevalent at this life stage.

And heck, if things are way too much to handle the hair follicle may even turn off and become inactive for a time.

Most of us will experience the hair loss stress response – technically known as telogen effluvium – at some point in our lives but it’s usually temporary. Furthermore, hair thinning/loss driven by hormone change can be mitigated however, genetic hair loss can be more permanent.

6 tips for managing hair thinning, dryness, and brittleness

1. It’s all in the brush

One way to figure out how you’re faring is to check your hairbrush. While it’s normal to collect hair strands in the bristles if the amount accumulating has increased it’s a pretty fair sign you’re losing hair.

2. Protein, Fat, Fibre

Ensure your diet is nutrient rich and contains plenty of iron. Choose whole foods, protein, fat and fibre and avoid processed and refined.

3. Take a break

It can be a good idea to take a break from daily styling and the use of heated appliances which can damage the protective outer hair layer.

4. Choose hydration

Use hydrating shampoos and conditioners – a rich hair mask once a week is an extremely good habit to get into.

5. Simply the best

Go for high-quality products, the cheaper ones can tend to be detergent-based and drying.

6. A weekly mask (read that again)

If you’ve embraced your grey hair, it tends to be dryer and frizzier so the weekly hair mask can be a game changer for you.

Tip: LotsaLocks ® supports hair density at the follicles

Recognising the impact of fluctuating hormones on your skin

As we noted earlier, dropping estrogen in menopause can impact hair, skin and nails and lead to dryer, thinner skin.

What’s more, the skin is our largest organ so it’s not just the face that’s affected but the entire body.

You see, estrogen plays a regulatory role in the thickness of your skin, its moisture content and blood flow.

We often say estrogen is your ‘juice’ and as it decreases so do our skin’s natural hydrators such as lipids (the oil barrier) and hyaluronic acid (HA).

In addition, what’s known as transepidermal water loss (TEWL) can increase as well as the natural evaporation of water from the skin.

Further, one of estrogen’s roles is to contribute to the production of collagen and elastin, the protein fibres behind a plump and elastic complexion.

Tip: LotsaLocks ® triggers the production of collagen IV and VII

Related: How To Have Great Skin After 40

skin-hair-nails-at-menopause — Photo by Darina Belonogova

6 tips to up your skin’s hydration, flexibility and radiance

1. Oil up (it’s not what you think!)

I like to take a spoonful of coconut or olive oil a day but if you can’t stomach it take omega-3 or evening primrose oil supplements. While these are great for the skin, they’re also hormone helpers.

2. Moisturise

Choose skin moisturisers with gold-standard hydrators such as hyaluronic acid and/or glycerine. They should be high up on the ingredients list. You want a humectant or occlusive. Humectants contain ingredients that draw water from the air while occlusives create a barrier on the skin to help reduce moisture loss.

3. Choose to rejuve

One of the best ingredients for adult skin is a good quality vitamin A aka retinol or retinoid. Used in the right percentages, vitamin A is proven to strengthen skin and stimulate collagen and cell turnover. However, you need the right amount and formulation otherwise they don’t work so seek expert advice when choosing a vitamin A.

Note: The best skincare to use at this time should be as natural as possible to avoid xenoestrogens and endocrine disruptors.

Listen: Exploring The Impact Of Xenoestrogens & EDCs

4. Love your bod

The decline of estrogen shows on your body skin too. So dry body brushing and oiling can be super helpful. Use a long-handled natural bristle body brush or exfoliating gloves (K-Mart have them at very reasonable prices) and, starting at your feet brush upwards. Follow with fractionated coconut, sesame (not the cooking kind) or olive oil and step into the shower to rinse off. Pat dry.

5. Eat the rainbow, oodles of bitter greens & nix the sugar

Nutrition is not only the cornerstone of great health but it’s also one of the building blocks of great skin. Eat the rainbow to get all the power of antioxidants for skin strength. Further, ingesting bitter greens like rocket, kale and watercress helps to detox your liver, which will manifest on your skin.

And when it comes to refined added sugars, they create inflammation which breaks down collagen and elastin resulting in sagging and wrinkles.

Read our sugar series here:

6. Embrace the facial

Ha! Yes, we are suggesting you get a facial – bet you love this tip best (smiling face).

But seriously, a facial is not only wonderful skin therapy it’s wonderful you-time too. A non-negotiable during peri / menopause if you can swing it. Physiologically, facial massage helps increase blood flow to your complexion and the production of collagen.

And it should go without saying…

…always choose gentle skincare formulations, keep up your hydration by drinking H2O and avoid long, hot baths and showers. The latter is super dehydrating and can strip the skin of its precious natural oils.

Always bear in mind that you want to nurture your skin barrier.

Understanding how hormonal changes affect nail strength and growth

Just like your hair and skin your nails can become thinner, dryer and more brittle when estrogen diminishes.

The keratin layer on nails makes them strong and hard but dropping estrogen causes this layer to weaken. In addition, the body’s loss of water volume can contribute to nail plate changes.

Therefore dropping estrogen levels can contribute to brittle, soft, peeling, splitting and slower-growing nails.

6 tips for nurturing brittle, weak nails

1. Be hand aware

When you think about it our hands do a lot of hard graft so rather than soaking them in detergents use gloves as you go about your chores.

2. Watch your diet

Choose whole, unprocessed foods and focus on lean protein, good fats and ensure you’re getting your omega-3 essential fatty acids.

3. Drink more water

One of estrogen’s functions is to regulate water levels in the body (see skin). So keeping a water jug handy and choosing high water content foods like cucumber and lettuce is smart as dehydration contributes to brittle nails.

4. Do an olive oil soak

One tried and true trick is soaking nails in warm olive oil for 10 minutes because it conditions and strengthens them.

5. Hand cream

Use hand cream as often as possible and because we use our hands for so many things repeated, regular applications are best. Hand creams can provide hydration as well as create a protective barrier.

6. Go to the nail spa

Oooh yes, it’s another blissful goody! The hand massage that’s part and parcel of a good manicure or getting your nails done can also stimulate blood flow and the production of collagen (see facial).

Tip: Nails grow faster and stronger visible with LotsaLocks ®

Related: 9 Ways To Deal With Soft & Brittle Nails

Is it time to see a pro for hair, skin and nail issues?

It’s a good idea to see a professional such as a trichologist or dermatologist to ensure you don’t have an autoimmune condition or other health reasons that may be causing your concerns.

Sometimes things such as a lack of iron or folate may be contributing. And thyroid issues could also be behind some of what you’re experiencing.

Ensure you ask for a full panel thyroid test not just TSH as TSH levels may read OK even if your thyroid isn’t functioning optimally. Free T3, free T4, reverse T3 and thyroid antibodies give a fuller picture.