Menopause Skin Health: Natural Ways to Support Healthy, Glowing Skin
- 3 days ago
- 3 min read
Oestrogen is our ’youth hormone’, so as women go through menopause, declining levels can mean more wrinkles, less elasticity and more pigmentation or ‘age spots’. These hormones change plus the accumulation of years of sun exposure, pollution, toxins, stress and other factors can all show up in how our skin looks and feels.
Skin conditions like rosacea, characterised by redness and small bumps, may become more noticeable. Hormonal fluctuations can lead to adult acne, and conditions like eczema and psoriasis can either emerge or worsen.
Issues may be ‘managed’ by topical creams or aesthetic treatments, but your skin is a mirror to your inner health. Your diet, lifestyle and environment can have a big impact on skin health.
Natural ways to improve skin health
Diet
Hydration is key
Proper hydration is crucial not just for your overall health but also for your skin. Drinking enough water helps keep your skin plump and minimises the appearance of fine lines and wrinkles.
Aim for at least 2L of water a day, including hydrating foods like soups, smoothies, salads and fruits.
Antioxidant-rich foods
Antioxidants are your skin’s best defence against free radical damage.
Include lots of berries, colourful vegetables, leafy greens, olive oil, nuts, and seeds along with foods like carrots, oranges, and almonds, that are rich in vitamins A,C and E.
Omega-3 fatty acids
Omega-3s, found in oily fish like salmon, mackerel, and sardines, help maintain skin elasticity and reduce inflammation. They also support the lipid barrier of the skin, keeping it hydrated and supple.
Collagen-boosting foods
Foods high in protein can support collagen production.
Eat plenty of good quality protein, such as meat, fish, dairy, beans and legumes.
Try bone broth, rich in collagen, for skin elasticity and strength.
Skin-loving micronutrients
Minerals such as zinc and selenium are important skin protecting nutrients.
Foods rich in zinc include pumpkin seeds, oysters, seafood, meat, whole grains, beans, nuts, dairy and chickpeas.
Limit ageing foods
Some foods can accelerate inflammation and ageing, including sugar, refined carbohydrates, vegetable oils, processed foods and alcohol.
Lifestyle
Exercise regularly
Regular exercise improves blood circulation, delivering more oxygen and nutrients to the skin. This not only helps nourish skin cells but also promotes detoxification.
Prioritise sleep
During sleep, your skin goes into repair mode, regenerating cells and repairing damage from the day.
Duration and consistency of sleep patterns is important, as well as adopting a relaxing bedtime routine and making sure you’re minimising caffeine, alcohol and balancing your blood sugar.
Sun protection
You do need sun exposure to get your vitamin D, however, you also need to protect yourself against too much sun, especially on your face.
Use a moisturiser on sunscreen with an SPF of 30 or higher to shield your skin from UVA and UVB rays, and reapply often if you’re exercising or sweating.
Stress management
Chronic stress can wreak havoc on your skin, leading to issues like acne, eczema, and rosacea.
Incorporate stress-reducing practices such as yoga, meditation, or deep breathing exercises into your routine to keep your skin calm and clear.
Limit artificial light exposure
Blue light from computers and artificial light can promote oxidative stress and free radicals that damage skin cells, collagen, and elastin, contributing to premature ageing, wrinkles, and hyperpigmentation. It can also trigger inflammation, weakening of the skin’s barrier and worsening conditions like acne or eczema.
Make sure you take regular breaks, get natural daylight, switch off gadgets at night and choose blue light filters or screens if needed.
Minimise toxins
Environmental toxins can compromise skin’s integrity by promoting inflammation, breaking down structural proteins, and disrupting normal skin functions.
Supplements
Collagen supplements
Collagen supplements can help boost skin elasticity and hydration, especially as natural collagen production decreases with age.
Look for a good quality collagen brand for higher levels and better absorption.
Vitamin D
Helps to regulate cell growth, reduce inflammation, strengthen the skin barrier, enhance immune defence, and promote wound healing.
Take vitamin D3, ideally with K2 through the winter months, and all year round if you don’t get any sun exposure.
Hyaluronic acid
Known for its ability to retain moisture, hyaluronic acid can help keep skin hydrated and plump from the inside out.
Antioxidant supplements
Vitamins C and E, as well as CoQ10, are powerful antioxidants that can support skin health by reducing oxidative stress and supporting collagen production.
This information has been provided by Eleanor Thrupp, Nutritional Therapist, for educational purposes only. It is not intended to diagnose, treat or replace individual medical or nutritional advice.
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