Make these lifestyle tweaks for a natural glow both inside and out
WORDS: DEBRA WATERS. PHOTO (POSED BY MODEL): GETTY
Ah, the joys of midlife. As well as hot flushes, mood fluctuations and weight gain, our skin may bear the brunt of declining oestrogen levels. Dryness, thinning, flare-ups and breakouts can all lead to discomfort and low self-esteem.
‘You’re not alone if you’re experiencing skin changes – approximately 13 million women are navigating menopause*,’ says Faye Purcell, head of research and development at Q&A Skincare. ‘Many women describe their skin to be more sensitive, and hormonal shifts can affect oil production. This can result in breakouts or dry and irritated skin. A reduction in collagen production could also lead to loss of skin elasticity and firmness.’
In fact, 40% of menopausal women report skin problems, according to a survey of 40,000 women by menopause brand, Issviva.
It sounds disheartening, but with the right advice, you can minimise skin issues. Diet, HRT, sun protection and using the right products all help. ‘The menopause might accelerate the ageing process, but the appearance of your skin is also shaped by genetics and lifestyle habits, and there’s plenty you can do to mitigate problems,’ says Helen Roach, nutritionist for healthandher.com.
Give your diet a Mediterranean makeover
Treating your skin from within benefits your looks and how you feel. Adding certain foods, while removing others, is instrumental in keeping skin healthy and younger-looking.
‘Eat a menopause-friendly diet, such as the Mediterranean,’ suggests Helen. ‘This typically contains phytoestrogens – plant-based compounds with oestrogen-like effects found in soy, flaxseed, chickpeas and many fruits and vegetables – and vitamin C-rich fruit and veg, essential for collagen production.’ The Mediterranean diet also contains antioxidant-rich olive oil and omega-3 fatty acids, she adds. ‘Found in oily fish, nuts, seeds and avocados, omega-3 is proven to combat chronic skin diseases like psoriasis and dermatitis and can help soften rough, dry skin,’ she adds.
It’s also time to reduce sugar intake. ‘It can increase inflammation and is implicated in premature ageing and triggering acne,’ says Helen. And treat starchy carbohydrates – such as white bread and pasta – as treat
