Body image issues: keys to feeling good

Experiencing various body image issues during menopause is a shared reality for many women today. Certainly, this transition stage brings physical and emotional changes that can deeply affect your self-esteem ⁽¹⁾. 

Why do body image issues arise now 

Understanding the biological origin of these feelings undoubtedly helps you process your emotions better in front of the mirror ⁽²⁾. Primarily, estrogen decline alters fat distribution and visibly modifies the female silhouette. Additionally, you will notice changes in skin texture that might generate some unexpected personal insecurity ⁽³⁾. 

The connection between hormones and your new body perception 

Hormonal fluctuations directly impact how you view your physique and your daily mental well-being ⁽⁴⁾. In fact, many women report feeling that their body no longer belongs to them during this vital phase. Consequently, feeling frustrated is natural when your habitual weight control methods stop working effectively ⁽⁵⁾. 

The emotional impact behind physical change 

Dissatisfaction with physical appearance can trigger anxiety or low mood if you do not manage it properly. Furthermore, social and cultural factors constantly pressure us regarding how we should look while aging in our society ⁽²⁾. 

• Body image is the perception you hold of your physical attractiveness and exactly how you feel ⁽²⁾. 
• Having a negative body image can increase the risk of suffering from serious mental health conditions ⁽²⁾. 
• Feeling body dissatisfaction is not vanity, but a reflection of how you value your current identity ⁽²⁾. 
• Severe self-criticism often increases during menopause due to irritability and sudden mood swings ⁽⁴⁾. 
• Acknowledging these feelings validates your experience and allows you to seek tools to strengthen self-acceptance ⁽¹⁾. 

Sleep and body image issues 

A lack of rest directly affects your mood and exacerbates your dysmorphia by reducing daily emotional resilience. Sleep disorders are common menopause symptoms that, added to chronic fatigue, can negatively distort your self-perception in the mirror and increase irritability ⁽⁶⁾. Prioritizing your rest is a vital act of self-love. 

Sexuality and body image issues 

Changes in libido and vaginal dryness can intensify these problems by making you feel disconnected from your femininity or less attractive. 

Addressing these physical symptoms and maintaining intimacy, whether with yourself or your partner, is fundamental to restoring confidence in your own body and rediscovering pleasure in this new stage ⁽⁷⁾. Your sexual well-being is a key part of your self-esteem.

Managing weight in the face of body image issues 

Seeking comfort in food is common when you feel you are losing control over your physical changes ⁽⁵⁾. However, adopting strength training for menopause helps improve your body composition efficiently. Additionally, this type of exercise counteracts the loss of muscle mass naturally associated with female aging ⁽⁸⁾. 

Effective strategies for your self-confidence 

Focusing on what your body can do rather than how it looks improves your self-confidence. Likewise, practicing self-compassion is a powerful tool to navigate these changes with greater gentleness and calm ⁽¹⁾. 

Healthy habits to boost your daily well-being 

Implementing small changes in your daily routine can have a huge positive impact on your general health ⁽⁹⁾. For example, adjusting your diet and physical activity relieves physical symptoms that affect your emotional state ⁽¹⁰⁾. 

• Maintaining a balanced diet rich in calcium and vitamins protects your bones and improves your energy (10). 
• Performing regular physical activity reduces hot flashes and significantly improves the quality of your nightly sleep ⁽⁶⁾. 
• Avoiding excessive alcohol and caffeine consumption helps stabilize your fluctuating mood levels effectively ⁽⁹⁾. 
• Maintaining a healthy weight reduces the risk of cardiovascular diseases and improves your body perception ⁽⁹⁾. 
• These habits not only transform your physique but also return the sensation of control and well-being to you ⁽⁶⁾. 

Body image issues: when to seek support? 

Sometimes, body dissatisfaction can severely interfere with your quality of life and your personal relationships ⁽⁶⁾. If you feel that sadness or anxiety overwhelm you, seeking professional medical guidance is vital ⁽⁹⁾. 

Therapies and medical solutions available for you 

Medical treatments like Hormone Replacement Therapy exist that can alleviate physical and emotional symptoms ⁽⁷⁾. Finally, cognitive behavioral therapy has proven useful for improving low self-esteem and body image ⁽⁶⁾. 

Overcoming body image issues is a possible path toward full and happy maturity. We invite you to visit Issviva to discover products and articles designed to accompany you at every step. 

References 

1. Vively. Menopause and body image [Internet]. 2024 [citado 2025 dic 19]. Disponible en: https://www.vively.co.uk/post/menopause-and-body-image 
2. Mental Health Foundation. Body image [Internet]. 2024 [citado 2025 dic 19]. Disponible en: https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/body-image 
3. Balance Menopause. Body image and the menopause [Internet]. 2024 [citado 2025 dic 19]. Disponible en: https://www.balance-menopause.com/menopause-library/body-image-and-the-menopause/ 
4. Psychology Today. The Menopause Mind [Internet]. 2024 [citado 2025 dic 19]. Disponible en: https://www.psychologytoday.com/gb/blog/the-menopause-mind 
5. WeightMatters. Menopause [Internet]. 2024 [citado 2025 dic 19]. Disponible en: https://weightmatters.co.uk/womens-wellbeing/menopause/ 
6. NHS. Menopause [Internet]. 2024 [citado 2025 dic 19]. Disponible en: https://www.nhs.uk/conditions/menopause/ 
7. Women's Health Concern. Factsheet: Menopause and HRT [Internet]. 2024 [citado 2025 dic 19]. Disponible en: https://www.womens-health-concern.org/ 
8. International Menopause Society. La asociación del estado menopáusico con la composición corporal e índices antropométricos [Internet]. 2024 jul 26 [citado 2025 dic 19]. Disponible en: https://www.imsociety.org/2024/07/26/la-asociacion-del-estado-menopausico-con-la-composicion-corporal-e-indices-antropometricos/ 
9. Bupa. Menopause health information [Internet]. 2024 [citado 2025 dic 19]. Disponible en: https://www.bupa.co.uk/health-information/womens-health/menopause 
10. British Menopause Society. Factsheets [Internet]. 2024 [citado 2025 dic 19]. Disponible en: https://thebms.org.uk/publications/factsheets/