Loving the Skin You’re In: Body Positivity During Perimenopause and Menopause
Perimenopause and menopause bring a lot of changes in our body, and not all of them are welcome. One day, you feel like yourself, and the next, your favorite jeans feel too tight, your skin looks different, and your body feels like it belongs to someone else. Oh, and let’s not even start on the night sweats, bloating, and sudden gravitational pull on everything that used to be perky.
If you’ve ever looked in the mirror during this transition and thought, What is happening?!, you’re not alone. In fact, research shows that menopause can significantly impact body image. A recent systematic review of 18 studies found that the more intense and frequent menopausal symptoms a woman experiences, the more likely she is to struggle with body dissatisfaction. This isn’t just about gaining a few pounds—it’s about navigating hormonal changes, shifting body composition, and adjusting to a new version of yourself.
Listen! Your body isn’t betraying you; it’s evolving. And instead of fighting against these changes, what if we embraced them? Learning to love your body during perimenopause and menopause is a mindset shift—one that can make this transition a whole lot easier and even empowering.
The Link Between Menopause and Body Image
For years, society has sold us the idea that youth equals beauty and aging equals invisibility. But that narrative is outdated (and frankly, ridiculous). The truth is, beauty has never been about a number on a scale, a dress size, or wrinkle-free skin. It’s about how you feel in your body, how you carry yourself, and how much kindness you show yourself in the process.
Studies have explored how menopause impacts body image, and the findings are telling:
- Menopausal symptoms and body dissatisfaction go hand in hand. The more frequent and intense the symptoms (like hot flashes, weight fluctuations, or sleep disturbances), the more likely a woman is to experience body image concerns.
- The stage of menopause may play a role, but research is mixed. Some studies suggest that perimenopause brings more body image struggles than postmenopause, but findings aren’t entirely consistent.
- Hormones don’t seem to be the main culprit. While hormonal shifts influence body composition, studies found minimal direct links between reproductive hormone levels and body image concerns.
So what does all this mean? It means that struggling with body image during menopause isn’t “all in your head”—it’s a real, documented experience that many women go through. But it also means that by shifting how we think about our bodies, we can take back control and feel more confident in our skin.
How to Embrace Your Body with Confidence
1. Change the Way You Talk to Yourself
Would you ever say to a friend, “Wow, your arms look terrible,” or “You used to be so much prettier”? Of course not! So why say it to yourself? Negative self-talk is one of the biggest body confidence killers. Instead of focusing on what’s changing, shift your mindset to appreciation:
🔹 These arms have hugged my loved ones.
🔹 These legs have carried me through life’s adventures.
🔹 This body has been strong for me, even when I wasn’t kind to it.
2. Dress for Comfort AND Confidence
Forget squeezing into clothes that don’t fit right anymore—your body isn’t the problem; your clothes are. Find styles that make you feel good. Soft fabrics, flattering cuts, and the right fit can work wonders for confidence. And if something pinches, pulls, or just doesn’t feel like you—ditch it.
3. Curate Your Social Media Feed
If scrolling Instagram makes you feel like you’re in a competition you didn’t sign up for, it’s time to hit unfollow. Follow women who celebrate aging, midlife influencers who radiate confidence, and body-positive accounts that remind you how powerful and beautiful you are right now.
4. Move for Joy, Not Punishment
Exercise is not about shrinking your body—it’s about celebrating what it can do. Find activities that bring you joy, whether it’s dancing, yoga, swimming, or just taking long walks in the sunshine. Moving your body should feel good, not like a chore.
5. Challenge the Aging Narrative
How often do we joke about “falling apart” or “getting old and frumpy”? Words matter. Instead of dreading wrinkles, celebrate laugh lines. Instead of seeing gray hairs as “going downhill,” think of them as wisdom highlights. The way we talk about aging shapes how we feel about it.
6. Surround Yourself with Positive Energy
The company you keep affects how you see yourself. If you’re constantly around people who complain about their weight or criticize aging bodies, it’s going to impact your mindset. Seek out friends who uplift and empower you—it makes all the difference.
You Are More Than a Body
At the end of the day, you are not defined by your dress size, your wrinkles, or how much your body has changed. You are defined by your kindness, your wisdom, your resilience, and your ability to adapt. Menopause and perimenopause are just another chapter in your incredible life story—so why not make it one where you fully embrace the beautiful, evolving, unstoppable you?
