Boy, this perimenopause (and menopause) ish right here. Now that I am on the tail end of perimenopause (at least, that’s what my nurse practitioner, health insurance company and I are hoping), I’m damn near disgusted that there is not so much more intel out here to help prepare women for all that comes with this particular season of life (especially since many women go through perimenopause for several years; some for even a decade).
For example, although people will talk about things like hot flashes (which I haven’t personally had) and irregular menstrual cycles (now, I can totally relate to that), how often have you read articles about how perimenopause has all of the potential in the world to literally shift your shape? SMDH. I mean, I don’t mean to brag or nothin’, but for years, I was the Coke bottle girl, and yet, over the past 15 months or so, I’ve been noticing that my waistline wants to expand — even though my lifestyle habits haven’t changed all that much.
So, what’s been going on? You guessed it, chile: freakin’ perimenopause. And although, as far as looks go, I have already addressed one “side effect” of it (check out “'Menopause Belly' Actually Is A Real Thing. Here's How To Handle It.”), today, let’s look a little deeper into what you can do if, when you look into the mirror these days, your body composition seems (almost) totally different — and you’re damn near ready to snap because of it.
If You’re Shifting from a “Pear” (or Hourglass) to an “Apple,” You Are Not Alone
GiphySo, why is it that so many women, as they get closer and closer to menopause, seem to be experiencing a totally different body shape? The easiest way to explain it is, as your hormones are going through all kinds of changes, your system tends to store up more fat (especially in the abdominal region) while also producing less muscle mass. What research has also revealed is that certain gut hormones are not as easily satisfied during the later stages of perimenopause (which could cause you to eat more).
Oh, and don’t forget about genetics; yep, if you’re curious about what your body will look like post-menopause, your mother and grandmother are some pretty clear indicators. And so, factoring all of this in, as a direct result, here comes a wider waist than before and sometimes hips that no longer seem quite as prominent as well.
Does this mean that you just have to lie down and take it, as if saying goodbye to your younger figure is inevitable? No. However, you do need to grieve the fact that while you may have been able to eat whatever you wanted, barely exercise, get 3-4 hours of sleep, and still look the absolute bomb in a bodycon dress, that is now a thing of the past, sis. In this season of life, if you want to keep the shape that you had, you’ve got to put in more effort than you ever have. Thankfully, I’ve got seven tips to help you to do that.
1. Exercise
GiphyBeing that heart disease continues to bethe leading cause of death in Black women, that should be enough of a reason to implement a consistent workout routine (if you don’t already have one). However, did you also know thatmenopause can increase the chances of cardiovascular issues due to things like depression, accumulated fat, a drop in estrogen, and arteries getting thicker?
So yes, for the sake of your health, get some cardio in no less than three times a week and also do a bit of strength training. Not only will it reduce your chances of having heart issues, but it can also help to keep your waistline where you want it to be andhelp to decrease some perimenopause/menopause-related symptoms that you may have. Oh, and if you’re looking to tone your hips in the process, there is a list of exercises that can help you out with that righthere.
2. Gain Muscle Mass
GiphyAs far as building muscle mass goes, you’re definitely going to have toapply some weight training to your workout regimen. Aside from that, lunges, squats, planks, and push-ups are all exercises that you can do if you don’t happen to have any exercise equipment around. Also, remember that gaining muscle is also about what you put into your body, and the best types of foods to eat areprotein-enriched ones.
How much protein?Some health experts say that as much as 10-35 percent of your daily calorie intake should come fromproteins, including eggs, lean meats, lentils, Greek yogurt, almonds, quinoa, and shellfish.
3. Eat Less Fat. Consume More Grains.
GiphyThere’s no point in doing all of that exercising if your diet is trash. And before you roll your eyes, the thing to keep in mind is that you don’t have to justeat seaweed and drink water in order to get and keep your figure where you want it to be. The “fun foods” that aren’t the best for you, just don’t eat a ton of them all of the time. Also, learn what works best for your system.For instance, foods that contain trans fat (like fried foods, pastries, and ones that contain margarine and vegetable shortening) are pretty much always going to be problematic on some level. Foods that have saturated fats (like red meat, dairy, and coconut oil) need to be consumed in moderation.
Oh, and “good fats” (which are monounsaturated and polyunsaturated fats), you need those — they include fish, olive oil, veggies, nuts, and fatty acids. Also, while we’re on the subject of foods that will help you to get your body to where you want it to be, whole grains have got your back too. Some that are good for you include brown rice, oats, rye, wheat, and wild rice. The reason why whole grains are bomb is because they are full of fiber; plus, they contain the type of protein that can help you to lose weight.
4. Chill on the Alcohol
GiphyIf you’ve been drinking a bit more to get you through perimenopause/menopause, I get it. The good news is consuming alcohol in moderation really doesn’t do much to you as far as weight gain is concerned. However, because it does consist of a lot of empty calories and has been proven to lead to belly fat, try and enjoy your favorite alcoholic beverages no more than a couple of times a week. Oh, and for the record, the types of alcohol that are lower in calories include vodka, whiskey, tequila, brandy, and gin (you’re welcome — LOL).
5. Dress (a Bit) Differently
GiphyI ain’t got no lies to tell you — when you’re out here trying to alter the composition of your body, it typically takesbetween 8-12 weeks before you will see some really noticeable results (and that’s if you’re doing all that you need to do on a consistent basis). That’s why it’s important to know how to dress in order to give the illusion that you already look like your body goals in the meantime.
That said, if your shape is a bit more on the “apple” side than it used to be (or you want it to be),make sure to wear/purchase outfits that bring focus to your breasts and/or legs, that the hues around your waist are darker instead of lighter and that you choose brighter colors or patterns on the lower part of your body (to make you look curvier). Honestly, a big part of the reason why “perimenopause shape-shifting” can be so triggering is that people aren’t willing to upgrade their wardrobe during that period of their lives. If they did, it would be easier to adjust.
6. Use Essential Oils to Boost Your Metabolism
GiphyBelieve it or not, essential oils can play a pivotal role as far as managing your weight or shedding a few pounds is concerned. That’s because the scent of certain ones is able to do things like curb your appetite, energize you during your workouts, and help you to sleep more soundly (you can read about how sleep and weight loss go hand in hand here).
So, if you’re already an essential oils fan (like I am…BIG TIME), keep in mind that citrus helps to suppress weight gain; cinnamon will reduce your appetite; lavender improves sleep quality; sage helps you to absorb less dietary fat, and rose oil decreases stress.
7. Look into Hormone Therapy
GiphyRemember how I said earlier that a part of the reason why body composition changes during the latter end of perimenopause is because of all of the hormonal shifting that transpires? That’s why there’s no way that I could pen an article like this and not mention that it can’t hurt to speak withyour healthcare provider about whether undergoing some type of hormone therapy is a wise move for you. Listen, I didn’t think I would even entertain it until my period decided to go all rogue and not let a sistah live (damn near almost literally as far as scheduling goes) — and yet, I have no regrets about taking mini-pills (no estrogen/progestin pills) because my body is back on track again; to a large extent, including my shape.
These days, there are so many options — some that do contain estrogen and some that don’t, so if you want to know if replacing some of the hormones that you are losing can also get you back to looking and feeling like your old self again,do some research and also discuss the pills, sprays, gels, shots, patches, creams and rings that are on the market. You never know what could work to “shift your shape” right on back, so that perimenopause/menopause doesn’t feel like the dirtiest of cuss words whenever you look in the mirror. Amen? Amen, sis.
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Check out the following 15 things that you can do (five per category), beauty-wise, to embrace all that spring has in store — things that will have you out here looking even more radiant than you already do!
Hair
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1. Clarify your hair. Sweat, dead skin cells, product build-up, minerals in your water, excessive sebum, whatever falls into your hair when you’re outdoors (like pollen) — all of these things play a significant role in why it’s important to clarify your hair from time to time and clarifying is simply about using things that will help to get rid of the residue that’s on your strands. Clarifying is actually why I don’t cosign with people who say that you should NEVER use sulfate shampoos; I just believe that you should ONLY use them to clarify your locks (so long as they aren’t too harsh on your hair).
So, what are some signs that your hair needs clarifying?
If your hair feels oily or sticky; if it’s hard for it to hold a style; if your scalp is itchy or irritated; if you notice that your hair is shedding more than it should (which is 50-100 strands a day); if your hair is dull and/or (bonus) if you are about to color-treat your hair (because build-up will make it difficult for the color to “take”). You can clarify your tresses with a clarifying shampoo (check out a list here). Or, if you’d prefer to take the all-natural route, apple cider vinegar, baking soda, bentonite clay, and even Aloe vera are awesome options (click on each of the words to learn why and how to apply them in this way).
2. Exfoliate your scalp. Honestly, the main way that I know it is time for me to wash my hair is when my scalp tells me so. When it’s itchy and/or flaking, that’s my cue. Oftentimes, what I will do is either provide my scalp with a good rinse (I really like TPH BY TARAJI Master Cleanse Scalp Treatment) or a scalp exfoliant. That’s because, just like your hair can experience residue, your scalp can as well (especially when it comes to dead skin cells and product build-up). Plus, a scalp that isn’t exfoliated can end up having clogged hair follicles which can ultimately mess with your hair growth.
If you want to go the exfoliant route, there are scalp scrubs that you can buy. You can also crush some aspirin up, add a bit of water to it, and rub it on your scalp, create a brown sugar and oatmeal scalp scrub or you can check out some other recipes here.
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3. Address those ends. It can’t be said enough that, if you’re trying to grow out your hair, it doesn’t matter how much you take care of the roots of your hair if you’re neglecting your ends in the process. In fact, a huge part of the reason why a lot of people don’t end up reaching their hair (length) goals is because their locks end up breaking off just about as fast as their hair grows from their scalp. One way to avoid this from happening is to “baby” the entire mess out of your ends — and y’all, a product that I’ve been using that helps me to do this oh so very well is Amika Starfruit Oil. Listen, stuff that has worked for me personally, I do my best to shout-out and this product right here? It’s the truth! It’s a lightweight oil that feels kind of like a serum that really does create shine, lessen frizz and help to make your hair feel so much stronger — including your ends. Now, it ain’t cheap; still, a little bit goes a long way which makes it worth the expense (at least it does to me). Anyway, whether it’s getting a trim, dusting your ends (removing split ends and fairy knots on your own) or just giving your ends some much needed TLC, this would be the time to do it…especially so.
4. Toss out expired hair products. Be honest with me and yourself — you know you’ve got some hair products that should’ve gone on to glory a long time ago, simply because the lettering is faded and/or you really can’t remember when you purchased it (check out “Resolving To Kick Your Product Junkie Habit? Here's Your Game Plan For 2024.”). I’ll be real with you, unfortunately, most hair products don’t come with an expiration date; however, a good rule of thumb to follow is if your products change color, smell, or texture, it’s probably time to toss ‘em out.
And when it comes to shampoos and conditioners specifically, many experts say that around six months is when it’s time to get some new stuff. Oh and also, please wash your brushes, combs and clean out the teeth of your hair dryers, and thoroughly wipe off your flat irons. You’d be amazed how much gunk can get caught up in all of those things. #yuck
5. Replenish your collection with lighter water-based ones. Since warmer weather tends to lead to hair that has more oil and residue than during the cooler months, if you’re going to buy some new hair products make sure that they contain less oils and butters and more water instead. The reason why is because the last thing that you want is for it to be a nice spring-like day with the wind blowing and yet your hair doesn’t move one bit because it’s so weighed down by all of your hair products. If you’d like a few recommendations of what to get for this season, check out BuzzFeed’s “27 Products That’ll Take Your Hair From Winter Drab To Spring Fab.”
Skin
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1. Get a professional facial. It’s pretty common that, as it heats up outside, you may want to wear less make-up — at least during the daytime hours because between the sweat and everything? It can just be easier to take the “less is more” approach. If that is exactly how you roll (or you do like make-up and you would like for it to go on more smoothly), consider getting a professional facial as soon as possible. I’m good for getting a back facial at the turn of every season and there is nothing like having a professional esthetician get all up in your skin and treat issues in ways that you simply can’t (because you haven’t been trained to).
When it comes to your face, professional facials are bomb because they can deeply cleanse, exfoliate, hydrate, improve the texture, and treat trouble areas all at the same time. I promise you, after getting a facial from someone who really knows what they are doing, your skin will glow on a completely different level!
2. Clean all of your make-up tools. Chile, guess how often the average American changes their sheets (SMDH): every 24 days…that’s damn near once a month. Now guess how often you’re supposed to do it: no less than once a week and actually every 2-4 days if you have pets or allergies. If most folks aren’t doing this, I can only imagine how few are cleaning their makeup brushes, etc. And how often should you do that? Every 7-10 days (more often than that, if you can). And although you shouldn’t wait for spring to do this, this is just a reminder to set aside a day to clean everything at once.
For tips on how to properly clean your brushes, check out the YouTube channel ItsMyRayeRaye’s post here. Tips on how to clean cosmetic sponges? Roxslayofficial’s page can help you out here. And if you tend to put your brushes and sponges in a drawer in your bathroom, invest in a nice vase for your brushes or something like a magnetic brush organizer. As far as your sponges go, a cute soap dish that has holes in it or an egg case will work.
3. Look for skincare products that contain antioxidants and ceramides. Since there’s a pretty good chance that you’ll be out in the sun more often, you need to make sure that your skin is protected from the damage that free radicals, air pollution, and UV rays can do. One way to do this is by looking for skincare products that are packed with antioxidants. Ones that immediately come to mind include vitamin C extract, and vitamin E oil as well as products that have niacinamide (vitamin B6) and polyphenols listed on the label.
Something else to look for is skin products that contain ceramides;they are lipids that easily makeup 50 percent of the outer layer of your skin. When you apply skincare items that contain them, those ceramides help to hydrate your skin, protect the barrier, and slow down the signs of aging. I use ceramides on my neck at night and baby, no regrets. Not a damn one.
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4. Go without make-up more often. Whenever someone tells me that I don’t look my age, I thank genetics and the fact that I didn’t start wearing make-up (other than mascara and lipstick which is pretty much how I get down now) until I was well into my 20s. There is no way around the fact that prolonged cosmetic use (especially when it comes to certain ingredients), yes, can speed up the aging process of your skin. It can also lead to breakouts; cause your pores to appear larger than they actually are; throw off the pH balance of your skin; create the appearance of fine lines, and it can weaken your skin’s barrier. That’s why it’s a good idea to give your skin a break by going make-up-free sometimes.
Since spring cleaning is the theme, focus more on skincare than cosmetics so that, by the time the summer season arises, if you go swimming, you don’t have to worry about going au naturel because your natural skin will be so on-point on its own (check out “I've Been Doing At-Home Chemical Peels. Here Are The Pros And Cons.,” “Why Your Skin, Hair, And Nails Need Hyaluronic Acid Like...Yesterday” and “These 12 Things Will Make Your Skin Glow All Of The Time” for some prepping tips).
5. Don’t forget about sunscreen. BLACK WOMEN NEED SUNSCREEN — and yes, I am yelling it because I know far too many of us who were told that because our skin is so beautifully melanated, sunscreen isn’t really necessary. The lies you tell. Problem is, when you read articles like Healthline’s “The Sunscreen Gap: Do Black People Need Sunscreen?” you’ll notice that — surprise, surprise, and totally insert my sarcasm here — some medical professionals don’t emphasize the importance of us using sunscreen which causes some of us not to prioritize it.
However, the reality is that UV rays can damage our skin just like anyone else's, not to mention that sun drama can also lead to things like hyperpigmentation. So, if you’ve never used sunscreen before, make this the year that you absolutely do. Some of the best sunscreens for our skin are located here, here, and here.
Nails
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1. Opt for a shorter length. Not to brag but I actually have some really pretty hands and nails. That’s why, before the pandemic, I was in the nail shop all of the time; however, once we went into lockdown, I decided to keep my nails low and I haven’t really grown them out since. Something about watching all of those videos about how many germs get trapped up in there just creeped me out, chile.
Anyway, since it’s spring and you’ll be outdoors, pollen is flying everywhere and you may be doing things (like outdoor sports) that require you to use your hands in a more active way if your nails are currently on the longer side right now, you might want to go with a shorter length. Not only is it hygienic and practical, from what I’ve seen (here, here, and here), but it’s shorter nails that are also trending right through here too.
2. Do a deep hand and foot soak. While certain — cough, cough — folks are out here debating about how often you should wash your feet (the things that have tons of sweat glands and literally spend most of their time on the floor or ground), I’m encouraging you to go above and beyond and do some regular foot (and hand) soaking. They’re relaxing. They exfoliate your skin. They can also help to deeply hydrate your skin. They increase blood circulation. They also help your hands and feet to look youthful for a longer period of time.
Although there are a variety of different hand (here) and foot (here) recipes to choose from, one of my faves is to soak in an herbal tea blend — one that also has some Epsom salt and coconut milk in it. Chamomile tea can help to soothe you. Sage contains medicinal properties. Hibiscus can help to even out your skin tone. Epsom salt is great because it also helps to exfoliate and hydrate. Coconut milk is awesome because it deeply moisturizes, stimulates the production of collagen and it also exfoliates too. Soaking your hands and feet for about 30-45 minutes can make your skin’s texture feel totally different. Try it and see!
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3. Pamper your cuticles with an essential oil blend. The base of your fingernails and toenails is your nail bed and right underneath those are your cuticles; the purpose of your cuticles is to keep bacteria from infecting your new nails as they grow out from your nail bed. Honestly, it wasn’t until I started getting hangnails that I started to pay my cuticles some real attention (in between professional manicures). I was getting them because my cuticles were dry which means that I was neglecting them. Now, I’m on top of that because hangnails are ANNOYING (and sometimes even painful).
I care for my cuticles by keeping my cuticles trimmed, pushing them back and making sure that they are well moisturized. Although there are cuticle creams that you can buy, I prefer to apply a blend of tea tree oil (it kills bacteria and fungus), geranium oil (it has astringent and anti-inflammatory properties), and avocado oil which deeply moisturizes. It makes my cuticles feel and look great.
4. Go without polish for a while. Listen, if there is one thing that Shellie Reneé Warren is gonna do, it’s get a pedicure — usually twice a month. I’m so serious about it that, even the day that my house literally blew up a few years ago (check out “My House Burned Up. Three Days Before Christmas. What It Taught Me.”), after I assessed the damage (95 percent of my stuff was gone) and talked to the fire marshal about what caused it (my HVAC), I went on to my nail appointment (dead serious). Polished toes always make me feel better and you can’t steal my joy. That’s why I hate it when my nail tech will tell me that it’s time to take a polish break sometimes.
Still, I heed the advice because, when your fingernails and toenails aren’t given the opportunity to breathe, that can lead to fungal and bacterial growth, weaker nails, dry nails, permanently stained nails, and all sorts of other drama. Ideally, since your toenails especially are covered up more in the fall and winter months, that would be the most ideal time to follow through with this particular suggestion. If you didn’t do that, though. Give your nails a month or so without any polish over the next few weeks. It might feel rough at first but it’s worth it in the long run.
5. Return to polish with lighter hues. When it comes to nail polish hues, I tend to lean into the darker ones. Spring isn’t really the time for that, though. Yeah, if ever there is a time to go with some Easter egg colors, the spring season would be it. And as far as spring color trends for this year go, you’re super stylish if you go with light neutrals, bright green, or pearly shades — or you can get super creative via InStyle’s “20 April Nail Ideas to Freshen Up Your Manicure.”
And speaking of polish (and spring cleaning), I’m pretty sure you’ve got some old bottles that need to go. For the most part, their shelf life is between 12-24 months. If it’s been longer than that, let them babies go. It’s spring. Time for new things, sis. NEW THINGS!
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