“My hair, nails and skin look amazing since menopause started”, said no perimenopausal or postmenopausal woman EVER! BUT that does not mean all hope is lost. On the contrary, there is a lot of easy and effective actions to take.

In general, skin and hair appearance are a reflection of what our body is trying to tell us. “We are what we eat(and drink)”so let’s start with the nitty gritty about diet and nutrients:

1. Mediterranean diet is the best for our skin, hair and nails. This diet consists of vegetables, fruits, a lot of healthy fats like avocado and olive oils, whole grains and lean meats such as fish.
2. Vitamin D is important. This is a fat soluble vitamin which means it is best absorbed into your blood when taken with some fatty food. Vitamin D is found in dairy products as well.
3. Vitamin B12-found in a variety of foods including healthy grains. As we age, absorption decreases so a supplement is occasionally needed.
4. Iron matters. Red meat, dark/green leafy veggies are great sources.
5. Zinc is important for hair growth. Zinc is found in times such as pumpkin seeds and meat. You lose zinc in sweat so for women doing a lot of exercise- it is possible to be zinc deficient.
6. Biotin supplement can help if nails are breaking.
7. Your hair and skin need protein. Ideally 60-80grams of protein a day.
8. Hydration. Pop, energy drinks and caffeine do not count.

TAKE HOME POINT: for most women- a daily multivitamin is really all you need.

Skin

Skin is made of three layers: epidermis (top layer), dermis (middle layer) and the deepest layer called the hypodermis. The dermis contains collagen, elastin and protein. Collagen is what makes our skin appear plump, healthy and full. During the first few years of menopause women lose a lot of their skin’s collagen. The loss of collagen causes skin to sag and wrinkle. Estrogen hormone helps out skin maintain collagen and elastin. While Hormone Replacement Therapy is NOT indicated for wrinkles, a common “side effect” of hormone therapy is improved skin appearance. 

What’s a woman to do? 

Here is the skinny, the true data, the cliff notes if you will. No secret here but foods with antioxidants like fruit, olive oil, veggies are good for your skin because they provide important components to our skin’s dermis. PREVENTIVE action in the world of skin care in general goes a long, long way. Sunglasses, sunscreen every single day rain or shine (and don’t forget to apply to face/neck/earlobes/hands), use of moisturizers, and gentle exfoliation help as well. Of course there are a lot of dermatology specific treatments as well such as topical retinoid cream, laser, Botox, fillers.

Sun exposure damages elastin. Loss of muscle also causes our skin anywhere on our body to sag. So even some facial muscle exercises can be helpful. If you are a child of the 70’s and 80’s- you are likely familiar with the oily sunscreens we all used, SUN IN for our hair and even reflectors to get that beautiful, golden tan. I was a lifeguard for years and now lament my sun -worshipping but what’s done is done and the good news is this: studies show that for us former sun worshippers, it is not too late and that starting these simple skin care daily activities can be reparative/healing for our skin.

Hair

Hair is made of protein called keratin. Proteins and moisture make for healthy hair. Our hair goes through three cycles before it ends up in our shower drain.

1. Growth phase-2-8 years
2. Transition phase-a few weeks when the hair starts to shrink
3. Resting phase-2-4 months-then alas, the hair falls out. 

Hair loss can be due to family history, nutrition, hair styling (pulling hair at roots), extreme stress, medications, iron/zinc/thyroid problems.

Hair loss can occur at any age but is most common in menopause. While women rarely become bald, about 2/3 of midlife women note thinning and some degree of baldness.

What’s Midlife Got to Do With IT???

Estrogen probably prolongs the growth phase of hair. There are estrogen receptors on our hair follicles. With menopause, estrogen levels from our ovaries decrease and testosterone is predominant. Testosterone shortens hair growth phase making hair thinner and slow to growth. Testosterone can cause those unwanted hair growths as well (chin and upper lip anyone???). in general, it is normal to lose 100-200 hairs a day.

What’s A Woman To Do?

1. Review your medications with your clinician

2. Healthy diet described above
3. Sleep and less stress. I know, I live in this world as well but it is a goal. What are the roadblocks ? What are three things you can do to change? When we are sleep deprived and stressed, our cortisol(steroid) levels sky rocket which makes us revel up, hungry for sugar and anxious. We have to try to take care of ourselves. If not now, then when? NOTE: write ups on mental health, sleep and hot flashes are also on our website.
4. Handle your hair gently. Less washing, minimal brushing, more moisturizing, fewer tight ponytails. Oh, and those gray hairs-please do not pluck. Why? Because, it will always come back gray and in many cases the hair follicle is damaged and then there is no hair. 
5. Antidandruff shampoo helps but be patient as it usually takes about 6-9 months to notice an effect.
6. Minoxidil(this is over the counter), spironolactone and Estrogen hormones can all help hair growth.
7. Ketoconazole shampoo can help some as well

What About the Hair I Don’t Want?

In midlife, this is usually due to the fact that there is more testosterone compared to estrogen. Testosterone works on our hair follicles on our face as well to stimulate hair growth, and in some cases causes short term acne.

1. Plucking these hairs , waxing, electrolysis and laser are treatments
2. Some medications can help like Vaniqa, spironolactone, and Estrogen

   “My hair, nails and skin look amazing since menopause started”, said no perimenopausal or postmenopausal woman EVER! BUT that does not mean all hope is lost. On the contrary, there is a lot of easy and effective actions to take. In general, skin and hair appearance are a reflection of what our body is trying to tell us. “We are what we eat(and drink)”so let’s start with the nitty gritty about diet and nutrients:

3. Mediterranean diet is the best for our skin, hair and nails. This diet consists of vegetables, fruits, a lot of healthy fats like avocado and olive oils, whole grains and lean meats such as fish.
4. Vitamin D is important. This is a fat soluble vitamin which means it is best absorbed into your blood when taken with some fatty food. Vitamin D is found in dairy products as well.
5. Vitamin B12-found in a variety of foods including healthy grains. As we age, absorption decreases so a supplement is occasionally needed.
6. Iron matters. Red meat, dark/green leafy veggies are great sources.
7. Zinc is important for hair growth. Zinc is found in times such as pumpkin seeds and meat. You lose zinc in sweat so for women doing a lot of exercise- it is possible to be zinc deficient.
8. Biotin supplement can help if nails are breaking.
9. Your hair and skin need protein. Ideally 60-80grams of protein a day.
10. Hydration. Pop, energy drinks and caffeine do not count.

TAKE HOME POINT: for most women- a daily multivitamin is really all you need.

Skin

Skin is made of three layers: epidermis (top layer), dermis (middle layer) and the deepest layer called the hypodermis. The dermis contains collagen, elastin and protein. Collagen is what makes our skin appear plump, healthy and full. During the first few years of menopause women lose a lot of their skin’s collagen. The loss of collagen causes skin to sag and wrinkle. Estrogen hormone helps out skin maintain collagen and elastin. While Hormone Replacement Therapy is NOT indicated for wrinkles, a common “side effect” of hormone therapy is improved skin appearance. 

What’s a woman to do? 

Here is the skinny, the true data, the cliff notes if you will. No secret here but foods with antioxidants like fruit, olive oil, veggies are good for your skin because they provide important components to our skin’s dermis. PREVENTIVE action in the world of skin care in general goes a long, long way. Sunglasses, sunscreen every single day rain or shine (and don’t forget to apply to face/neck/earlobes/hands), use of moisturizers, and gentle exfoliation help as well. Of course there are a lot of dermatology specific treatments as well such as topical retinoid cream, laser, Botox, fillers.

Sun exposure damages elastin. Loss of muscle also causes our skin anywhere on our body to sag. So even some facial muscle exercises can be helpful. If you are a child of the 70’s and 80’s- you are likely familiar with the oily sunscreens we all used, SUN IN for our hair and even reflectors to get that beautiful, golden tan. I was a lifeguard for years and now lament my sun -worshipping but what’s done is done and the good news is this: studies show that for us former sun worshippers, it is not too late and that starting these simple skin care daily activities can be reparative/healing for our skin.

Hair

Hair is made of protein called keratin. Proteins and moisture make for healthy hair. Our hair goes through three cycles before it ends up in our shower drain.

1. Growth phase-2-8 years

2. Transition phase-a few weeks when the hair starts to shrink
3. Resting phase-2-4 months-then alas, the hair falls out. 
4. Hair loss can be due to family history, nutrition, hair styling (pulling hair at roots), extreme stress, medications, iron/zinc/thyroid problems.
5. Hair loss can occur at any age but is most common in menopause. While women rarely become bald, about 2/3 of midlife women note thinning and some degree of baldness.

What’s Midlife Got to Do With IT???

Estrogen probably prolongs the growth phase of hair. There are estrogen receptors on our hair follicles. With menopause, estrogen levels from our ovaries decrease and testosterone is predominant. Testosterone shortens hair growth phase making hair thinner and slow to growth. Testosterone can cause those unwanted hair growths as well (chin and upper lip anyone???). in general, it is normal to lose 100-200 hairs a day.

What’s A Woman To Do?

1. Review your medications with your clinician

2. Healthy diet described above
3. Sleep and less stress. I know, I live in this world as well but it is a goal. What are the roadblocks ? What are three things you can do to change? When we are sleep deprived and stressed, our cortisol(steroid) levels sky rocket which makes us revel up, hungry for sugar and anxious. We have to try to take care of ourselves. If not now, then when? NOTE: write ups on mental health, sleep and hot flashes are also on our website.
4. Handle your hair gently. Less washing, minimal brushing, more moisturizing, fewer tight ponytails. Oh, and those gray hairs-please do not pluck. Why? Because, it will always come back gray and in many cases the hair follicle is damaged and then there is no hair. 
5. Antidandruff shampoo helps but be patient as it usually takes about 6-9 months to notice an effect.
6. Minoxidil(this is over the counter), spironolactone and Estrogen hormones can all help hair growth.
7. Ketoconazole shampoo can help some as well

What About the Hair I Don’t Want?

In midlife, this is usually due to the fact that there is more testosterone compared to estrogen. Testosterone works on our hair follicles on our face as well to stimulate hair growth, and in some cases causes short term acne.

1. Plucking these hairs , waxing, electrolysis and laser are treatments
2. Some medications can help like Vaniqa, spironolactone, and Estrogen

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