08/07/2025
Menopause brings hormonal changes that can significantly impact skin elasticity. As estrogen levels drop, the skin may lose its firmness and resilience, leading to visible signs of aging such as wrinkles and sagging.
So what's the best way to improve your skin naturally?
1. Nutrition for Skin Health:
Protein-rich diet: Collagen, a key protein for skin firmness, is made of amino acids. Ensure you include good quality protein with every meal, such as lean poultry, fish (especially oily fish like salmon), eggs, dairy products, tofu, nuts, and seeds.
Good fats: Include plenty of healthy fats like olive oil, avocado, nuts, seeds, and cold-pressed oils. These are vital for hormone synthesis and overall skin health. Avoid "trans" or "saturated" fats found in processed foods, as they can increase inflammation.
Vitamins and minerals:
Vitamin C: Crucial for collagen synthesis and acts as an antioxidant. Found in citrus fruits, strawberries, kiwis, blackcurrants, beans, broccoli, and peppers.
Zinc: Aids in processes within the body that support skin health. Found in lamb, beef, ginger root, almonds, shellfish, and mushrooms.
Vitamin A: Supports and maintains healthy skin function. Found in beef liver, salmon, bluefin tuna, and sweet potato.
Vitamin E: Helps keep skin young, smooth, and free from cell damage. Found in almonds, peanuts, hazelnuts, sunflower seeds, avocados, spinach, asparagus, salmon, and vegetable oils.
Antioxidant-rich foods: Dark leafy greens, green tea, and nuts help fight free radical damage that accelerates aging.
Phytoestrogens: These plant compounds can mimic estrogen's effects in the body, potentially helping to balance hormones. Foods rich in phytoestrogens include soybeans and soy products (tofu, tempeh), flaxseed, linseed, sesame seeds, and beans.
Hydration: Drink at least two liters of water per day to keep skin plump, supple, and moisturised. Herbal teas can also contribute.
2. Skincare Routine with Natural Ingredients:
Hyaluronic Acid: As estrogen levels decline, the skin's natural hyaluronic acid reserves decrease. Look for serums and moisturisers with hyaluronic acid to keep skin hydrated and plump.
Retinol (Vitamin A derivatives): While often found in synthetic forms, some natural alternatives or products with plant-derived forms of vitamin A can boost collagen production and cell turnover, improving firmness. Always use retinoids at night and follow with SPF in the morning.
Peptides: These amino acid chains signal skin cells to produce more collagen, improving elasticity and firmness.
Vitamin C serums: Potent antioxidants that protect skin, boost collagen, reduce inflammation, and brighten skin tone.
Natural oils: Argan oil, jojoba oil, rosehip oil, evening primrose oil, pomegranate seed oil, marula oil, and sea buckthorn oil are rich in vitamins, antioxidants, and fatty acids that moisturise, protect, and improve elasticity.
Gentle cleansing and moisturizing: Use mild, pH-balanced cleansers to avoid stripping natural oils. Opt for thicker, cream-based moisturisers with ingredients like ceramides, glycerin, and squalane to lock in moisture.
Daily SPF protection: Sun damage is a major cause of collagen breakdown. Apply broad-spectrum SPF 30+ daily, even in winter, to protect your skin from premature aging.
3. Lifestyle Changes:
Regular Exercise:
Strength training: Building muscle mass can help decrease the appearance of loose skin, especially if sagging is due to weight loss.
Aerobic activity: Regular exercise (e.g., brisk walking, cycling, swimming) improves blood flow, delivering nutrients more efficiently to the skin.
Face yoga/facial massage: These techniques can help increase blood flow and stimulate collagen production in the facial muscles, potentially improving skin tone.
Manage Stress: High stress levels can negatively impact skin. Incorporate stress-reduction techniques like yoga, meditation, or deep breathing exercises.
Adequate Sleep: Getting enough quality sleep is crucial for overall health, including skin regeneration and repair.
Avoid Smoking and Limit Alcohol: These habits can significantly accelerate skin aging and collagen breakdown.
Avoid trigger foods: Certain foods like caffeine, alcohol, spicy foods, and sugary foods may exacerbate menopausal symptoms and potentially impact skin.
Be gentle with your skin: Avoid harsh products and vigorous scrubbing.
While these natural approaches can significantly help, it's important to have realistic expectations. Sagging skin is a natural part of aging, and menopause accelerates this process. Always consult with a healthcare professional before starting new supplements or making significant dietary changes.
Transform your health and vitality after 50 with simple lifestyle changes that work with you and for you.
