How To Revive Your Skin and Get Back your Glow
What happens to your Skin during Perimenopause and Menopause?
Skin appearance is associated with perceptions of beauty and changes to the skin which occur in menopause may affect your self-image. You may feel that you suddenly look older. This may reduce your self-confidence and cause anxiety.
Your skin is the largest organ in the body and the female hormone estrogen assists with its blood supply, elasticity and its ability to hold water. The skin changes which occur with menopause can have a significant impact on the way you look but also on your psychological health. Estrogen plays a vital role in keeping the skin young, elastic, and healthy. Estrogen helps the skin by stimulating the production of oil, collagen, and other substances involved in skin health and also helps wound healing. As estrogen levels decline during menopause the skin becomes thinner and drier. The decline in estrogen during perimenopause and menopause can have a significant effect on the skin.
Here are some examples:
· Bruises easier
· Fine lines and wrinkles
· Acne
· Pigmentation
· A decrease in collagen
· Dry Skin
· Sagging skin
· Poor wound healing
· Hair growth on the face
· Hair loss on the head
· Allergies
· Sensitive skin
· Reduced vitamin D production
Approximately 30 percent of the collagen in your skin is lost in the first five years of postmenopausal life, with an average decline of 1 to 2 percent per year. This decline may cause you to notice fine lines and wrinkles that you didn’t have before. Furthermore, decreased estrogen levels can cause the skin to become itchy, sensitive, or irritated. You may also notice that they are more sensitive to fabrics, soaps, or beauty products.
Pigmentation or age spots are a common complaint of menopausal women. This is usually a sign of sun damage that has occurred throughout a woman’s lifetime. This is caused by a combination of hormonal changes and sun exposure. Wearing sunscreen consistently and from an early age is the best way to prevent age spots and skin cancer developing later in life. Some types of skin cancer can look like an age spot, so it is essential to see a dermatologist if you develop age spots. The risk of skin cancer increases with age and sun exposure.
The onset of menopause can trigger hormonal imbalances, which can cause acne. Stress and hormones are the two biggest acne triggers. Today, menopausal women can be under more stress than when they were in their teens, juggling career, motherhood, marriage, aging parents and a busy social life can take its toll. Excess stress leads to production of androgen hormones and cortisol (a stress hormone), both of which activate the sebaceous glands to produce excess sebum, which in turn causes acne lesions and flare ups.
While decreasing estrogen levels do have an impact on your skin, there are many other factors involved in skin health.
These factors can include:
Dehydration, not drinking enough water
Smoking and alcohol consumption
Sun exposure or damage
Stress
illness
The use of incorrect skincare products for your skin type
Some medications
Unhealthy diet and lifestyle. Too much processed high sugar foods in the diet.
Genetics
Ok, so now you know why this happens. The good news is there are many things you can do to help improve your menopausal skin.
Avoid Processed foods
Research suggests that a diet high in processed or refined sugars or other carbohydrates and unhealthy fats promotes skin aging. Avoid processed foods and sugary drinks as this can affect your skin and overall health.
Eat antioxidant-rich fruit and vegetables
Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals, smoking, pollution and sunlight can cause wrinkling and age spots. Eat a rainbow of colourful fruit and vegetables and aim for at least five to six portions a day.
Get your Vitamin C
Vitamin C is also a super antioxidant. It is needed to support the immune system, promote radiant skin and help skin healing. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C is needed to produce collagen that strengthens the capillaries that supply the skin.
Vitamin E
Vitamin E protects skin from oxidative (cell) damage and supports healthy skin growth. Food’s high in vitamin E include almonds, avocado, hazelnuts and pine nuts.
Vitamin D
Often called the 'sunshine vitamin', vitamin D plays an integral role in skin protection and rejuvenation. Vitamin D contributes to skin cell growth, repair, and metabolism. It enhances the skin's immune system and helps to destroy free radicals that can cause premature ageing. Estrogen increases the activity of the enzyme responsible for activating vitamin D and so declining estrogen levels during the menopausal transition could lead to symptoms of vitamin D deficiency. Vitamin D can be found in small amounts in oily fish – such as salmon, sardines, herring and mackerel, red meat, liver, eggs. It can be difficult to get the amount of vitamin D you need from food so you may need to supplement.
Zinc
Zinc is involved in the normal functioning of the sebaceous glands in the skin (which produce oil) and helps to repair skin damage and keeps skin soft and supple. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish.
Healthy fats
Eat healthy fats with every meal the types found in avocados, oily fish, olive oil, coconut oil and nuts and seeds – provide essential fatty acids which act as a natural moisturiser for your skin, keeping it supple and improving elasticity. These fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage.
Make sure you get enough omega-3 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet. You will find omega-3s in oily fish and plant sources such as linseeds, chia seeds and walnuts. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which may help with menopausal skin allergies and irritations and any inflammatory skin conditions.
Protein
Protein repairs tissues and makes hormones, enzymes, and other body chemicals. As you age and go through menopause, protein becomes even more important in the diet for boosting your immune system, skin health, repairing and strengthening muscles, and keeping your bones strong and healthy. You should try and eat a palm size of quality protein with every meal. Good protein sources are fish, meat, yogurt, cheese, eggs, soya, tempeh, milk, seafood, lentils, beans and tofu.
Feed your gut bacteria
Studies show that where there is gut inflammation, there will be skin inflammation. Studies also show that people who have a healthier gut microbiota may have a healthier fatty acid profile in their skin, meaning their skin is more moisturised, hydrated and protected. These good bacteria work to help your skin heal and prevent it from further damage. A study has found the effect of a particular strain of Lactobacilli to enhance the repair of damaged skin and prevent skin aging and the formation of wrinkles. Good sources of probiotics (healthy gut bacteria) are sauerkraut, kimchi, live culture yogurt, kefir, kombucha, pickles, miso, tempeh, sourdough bread and some cheeses.
Get your daily Selenium
Selenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential to support the immune system. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts. Just four nuts will provide the recommended daily amount (RDA). Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources are fish, shellfish, eggs, wheatgerm, tomatoes and broccoli.
Eat low GI carbohydrate foods
The glycaemic index (GI) is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body into glucose. Try to eat plenty of beans, pulses, porridge and other low-GI, slow-releasing carbohydrates. These release sugar into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied for longer and therefore less likely to snack. Avoid high-GI carbohydrates like biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles.
Eat Beta carotene and lutein rich foods
Betacarotene, found in carrots, sweet potatoes and pumpkin, and lutein, found in kale, papaya and spinach are potent antioxidants, important for skin cell development and healthy skin tone.
Phytoestrogens
Phyto-estrogens are natural chemicals found in plant foods. They have a similar structure to the female sex hormone estrogen and may help keep our natural hormones in balance. There are different types, some are found in soya bean products (isoflavones) such as tofu, whereas others are found in the fibre of wholegrains, fruit, vegetables and linseed (lignans). Include phyto-estrogen rich soya, wholegrains, fruits and vegetables as part of your balanced diet.
Drink at least 8 glasses of water per day
Your skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day.
Lifestyle modifications that are skin healthy
Reduce stress
Ongoing stress leads to the release of a stress hormone (cortisol) which delays healing, disrupts the skin's natural barrier and affects the immune system, making it less able to defend itself.” Stress can cause red, dry and itchy skin to lines, wrinkles, pigmentation and dullness. Learn to manage stress with breathing techniques, yoga and meditation.
Don’t crash diet
You may notice you put weight on during menopause, it’s so important to not go on a crash diet. Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins and minerals too which you really need during menopause! Get the help of a professional nutritional therapist to put together an individual weight management plan to help you shift those extra pounds.
Look after your skin from the outside
Have a good daily skin care routine with quality products that are correct for your skin type.
Your Daily Skincare Routine. Morning and evening.
Step 1: Cleanse.
Step 2: Tone
Step 3: Serum and eyecare product
Step 4: Moisturise. Moisturising: the super-important final step in any daily skincare routine.
Step 5: Mask & exfoliate. This can be done once to twice a week.
Always try to protect your skin from the sun with a good SPF 30+ and avoid harsh products.
Book a professional treatment in a Beauty Clinic
Get advice for a professional on what treatments would help improv your skin during menopause.
Prioritise sleep
Without regular, quality sleep, many people begin to notice an increase in fine lines, uneven pigmentation and reduced elasticity in their skin. Simply put, they look older than their actual years would indicate because lack of sleep weakens the skin's ability to repair and rejuvenate itself. Try to aim for 7 to 8 hours per night.
Get out in nature and move your body
By increasing blood flow, exercise helps nourish skin cells and keep them vital. Blood carries oxygen and nutrients to working cells throughout the body. Find a form of exercise that you enjoy and try and do it daily! Even if it’s for 5 minutes.
Its ok to ask for help!
Get the support you need and don’t be afraid to ask for help for persistent skin conditions, talk to your GP or consider seeing a dermatologist or doctor who specialises in menopause.
If you want to know more about how to revive your menopausal skin and get back your glow then have a listen to my conversation with Phillipa Butler on her wonderful podcast Moving Through Menopause
Thanks Phillipa for such a great conversation.
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