Feed Your Skin
Midlife sees a myriad of changes to your body, including your skin. Many of my clients complain of suddenly developing rosacea, acne, eczema, dry skin and sagging - seemingly overnight. Itchy skin in particular is said to affect 40% of menopausal women. As is often the way during this time of life, hormones - or lack of them - are to blame. Along with the decline of oestrogen, we lose around 30% of our collagen in the first five years after menopause. If that wasn’t hard enough to swallow, we also witness the disappearance of fat pads that provide facial scaffolding and our facial bones shrink as we age, resulting in wrinkles, loss of elasticity and decreased volume.
All this sounds pretty damning, but no matter what age or stage you’re at, it’s never too late to transform your skin. Here I’ve listed some do’s and don’ts to ensure you continue to age beautifully.
Drastic weight loss is never going to end well for your face so avoid fad diets that promise overnight results. For a start they’re not sustainable but they’re also likely to leave you looking gaunt. Low fat diets are also a no-no. We need healthy fats to synthesise the sex hormones oestrogen, progesterone and testosterone. Stick to avocados, olive oil and nuts and seeds rather than saturated fats like butter.
Collagen is the ‘glue’ that makes skin plump and bouncy and is also needed for joints, ligaments, vaginal health, eyes and arteries. What’s better, collagen from food or a supplement? It’s important to know that collagen supplements are more likely to increase collagen production in the body. This is due to the hydrolysation process, which breaks down the collagen source and makes the resulting collagen peptides (amino acid bonds) easier to digest and absorb. So, eating them is helpful, but hydrolysed collagen from a good quality source is far superior. Choose quality collagen supplements such as @gelproaustralia Peptipro. Best absorbed on an empty stomach and taken at night. Add it to your nightly cup of herbal tea.
We make collagen from protein so make sure you’re eating enough. Your protein requirements go up as you get older. Aim for a minimum 1.2 grams of protein per kilo of bodyweight to curve muscle wastage. If you weigh 65kg this looks like a two egg omelette for breakfast, 100g tin of salmon for lunch, a snack tub of Greek yoghurt and a chicken breast for dinner. If you find it hard to eat enough protein or digest it as you get older, you may want to supplement with a protein shake such as @180nutrition. Protein sources: meat, fish, poultry, eggs, Greek yoghurt and a mix of legumes, tofu, tempeh, nuts & seeds.
I’m not a fan of demonising any one food but in general we tend to over-consume when it comes to sugar. Too much can bind to collagen, making it stiff and brittle, through a process known as glycation. Sugar accelerates skin ageing so the higher your blood sugars are, the more wrinkles you are going to get! Keep an eye on how much sugar you are eating. Even natural sugars like those in dates, bliss balls, raw paleo treats, fruit juice and sugary alcoholic drinks, will increase glycation.
Antioxidants play a starring role in healthy, glowing skin. Think colour and variety, especially when it comes to plant based foods. Aim for a huge serve of veggies or some fruit with every meal. Think blueberries, cranberries, pomegranate, kiwi, grapes, cherries and plums. Be sure to include sunny, vibrant spices such as turmeric, ginger and paprika plus fresh herbs which pack a powerful nutrient punch.
Omega 3 fatty acids are crucial for a a healthy skin barrier, to prevent moisture loss and reduce inflammation. Find them in oily fish - salmon, pilchards, sardines, mackerel - and (to a lesser degree) in walnuts, chia, hemp, flax.
Finally, and this is a big one, look after your gut health. Chew well, ensure you’re getting enough fibre (30g a day), stay hydrated, eat fermented foods and reduce stress. Your gut thrives on a variety of fruit and veg fibres (keep the skin on) but isn’t so keen on sweeteners and alcohol.
Don’t forget sleep, exercise and mindfulness which can all have a marked impact. Most importantly keep finding ways to make you happy - positivity is the biggest glow-getter of all.
Bobbie X