Menopause: The “dreaded M word” gets a lot of flack even though it is a natural process in the female body. This among other amazing scientific wonders of female bodies are often approached with fear, embarrassment, and lack of education. Navigating menopause can be a complex journey, but understanding how to support your body during this transition can make a significant difference in how you feel and look. It’s time for another learning sesh with me, Dr. Alison! Whether you’re years off, coming close, or right in the mix of the menopausal times, this piece can be a great educational tool to keep with you!
One of the key players in the menopause process is estrogen, a hormone that impacts everything from mood to skin health. As estrogen levels fluctuate during menopause, many women notice changes in their skin's elasticity and appearance. Fortunately, the right dietary choices can help mitigate these effects and promote a healthier, more radiant complexion. In this 2-part blog post, we'll explore how specific lifestyle changes (i.e. food and exercise) can naturally boost your estrogen levels and enhance your skin’s vitality, helping you embrace this new phase of life with confidence and glow!
Changes in estrogen levels during and after menopause can cause increased dryness, decreased elasticity, and increased instances of wrinkles. Post menopause, thickness of the skin is usually decreased by 1.13% with an associated collagen decrease by 2% (research article here for more information). Think of collagen in the skin as the framework of the skin and where you get your skin strength and firmness.
This next part is HUGE, so listen up. Skin collagen reduction goes hand in hand with bone mass decrease in postmenopausal women. This correlation is imphortant to wrap your brain around because we are going to talk about a few tips to use for lifestyle adjustments including exercise to counteract these findings for more collagen and firmer skin! (More to come in Part 2)
Lifestyle Shifts:
Before your brain automatically shuts down any acceptance of the word “change”, let’s refocus and rewire our brains to make room for the acceptance of “shifting” a few essential daily things. Shifting a few things around sounds less daunting and more like a typical day as a mama. Shifting is our gift, we can shift plans from here to there to accommodate just about anything for our families, so don’t stress, you can do this.
Shifting Your Diet:
There are a few optimal foods that you absolutely should be adding to your diet to promote balanced estrogen during perimenopause and menopause.
Spinach
Kale
Broccoli
Flax seeds
Chia seeds
Chickpeas
Almonds
Salmon
Sardines
These foods are fibrous, packed with omega-3s, and easy to throw into your favorite recipe. Aim for about 1 cup of the veggies and 1-2 tablespoons of the seeds. If you find yourself having trouble getting the daily amount of these fantastic foods, opt to try a daily Omega-3 like this one or a collagen supplement like this one.
Although only one nutritious meal cannot change your skin health long-term, there are a few immediate effects that you can use as an instant gratification tool:
Hydration
Firm skin
Decreased inflammation
Sometimes we need a little instant gratification to get the ball rolling. If you’re hesitant about getting started, need a little guidance, or a full-blown friend to help you along the way, I’m here for you!
As a Dr. of PT certified in Nutritional PT, I can help guide and educate you through navigating menopause and the skin symptoms that can come along with it.
Look out for Part 2 of the Menopause series: Shifting Your Movement!
Can’t wait to chat!
Dr. Alison
*This is advice based information, always consult with your personal physician
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