Menopause happens to all of us eventually, but so many women feel ambushed when it arrives. One day you’re going about business as usual; the next you’re waking up in the middle of the night, soaked in sweat, snapping at loved ones for no reason, or trying to figure out why your skin suddenly feels like sandpaper. It’s tough. It can be messy. But it doesn’t mean you can’t feel good about yourself. You don’t have to spend a fortune on potions, elixirs or miracle cures. Most of it is tiny, sensible habits that allow you to feel a little more like yourself.
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Let’s start with the skin. Loads of women notice it getting drier, tighter, or looking a bit more lined. It’s not your imagination. When oestrogen drops, your skin loses moisture more easily and doesn’t bounce back the way it used to. There’s actual science behind this. Scientists say that menopause reduces collagen and skin thickness. It doesn’t mean you must have a 20-step routine. A mild cleanser (no soap!) prevents it from drying out further. Keep things soft with a good moisturiser with ceramides or hyaluronic acid. And don’t forget sunscreen, even if you’re running a quick errand down to the shops. UV rays are notorious for being sneaky and can exacerbate lines over time.
Hot flushes are one of those classic menopause signs. They can turn up at the worst times—on a packed train, during a work meeting, or while you’re trying to sleep. The NHS says three in four women get them at some stage. What helps? Light layers you can peel off. Natural fabrics like cotton or linen breathe better. Keep a little fan in your bag. At night, light bedding and an open window can make a world of difference. Some women find that cutting back on coffee, spicy food, or alcohol helps keep things calmer. But everyone’s different. If hot flushes are wrecking your sleep or making life miserable, see your GP. HRT can make a huge difference and is safe for many women.
Menopause is much more than periods going away or mood swings. Oestrogen also protects your bones. Without it, bones can become weaker over time, and brittle bones can break. The NHS says weight-bearing exercise helps keep the bones strong. It doesn’t mean hours in the gym, though. A little brisk walking, some wild kitchen dancing, or some extra stair climbing does it. A few sessions a week using light weights or resistance bands can work wonders. Food helps, too. Dairy, green vegetables and fortified cereals are all good for calcium. And many of us in dull, grey UK winters need vitamin D supplements.
A lot of women see the scales creeping up during menopause. It often settles around the middle, which isn’t just annoying for clothes—it’s linked to heart disease and type 2 diabetes. A 2021 review in the Menopause Journal found that weight gain in midlife is common but manageable. This isn’t about crash diets. They rarely work for long. Focus on regular meals and lots of veggies, lean proteins, and whole grains. Watch portion sizes and go easy on sugary drinks and snacks. And move. Even a daily stroll helps. It doesn’t need to be boot camp levels of exercise—just keep moving.
Menopause is an emotional rollercoaster. One minute you are getting on just fine; the next you’re crying at an advert or snapping off your partner’s head. Hormonal shifts are a factor, but so is life. This is a time of life when work is often at its most stressful, kids are heading out the door, and it may be your turn to care for ageing parents. The Mayo Clinic advises expressing how you feel, rather than holding it all in. Go out for coffee with a friend. Put everything in a notebook. If you’re feeling frazzled, deep breathing does wonders. And if the burden feels too heavy to carry on your own, please see your GP. Counselling or therapy is proven to be very effective.
Sleep often goes out the window during menopause. Night sweats don’t help, but even without them, many women say they just can’t drop off or wake up at 3 am. It’s exhausting and makes everything else feel harder. Simple things help. Keep your bedroom cool and dark. Use breathable bedding. Try to go to bed and wake up at the same time every day. Cut back on caffeine in the afternoon and evening. Some women find that gentle yoga or reading helps them relax. If sleep is still terrible, talk to your doctor. Sometimes HRT or other treatments can help improve sleep quality.
Menopause is a normal part of life, but that doesn’t mean you should just accept feeling bad. If you have hot flushes, mood swings, pain during sex or any other symptoms that make your life a misery, visit your GP. The NHS says there are alternatives, including HRT, medications and lifestyle changes. You don’t need to suffer alone.
Menopause body care isn’t about trying to turn back the clock or shelling out vast amounts on fancy creams. It’s about being capable of hearing your body and giving it what it needs. Moisturise. Eat well. Move a bit every day. Talk about how you’re feeling. Request help if you need it. Menopause is just another chapter of life. With some self-focus and self-kindness, you can step into it a little stronger and a little more comfortable in your skin.
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