Ever thought you could eat your way to glowing, beautiful skin after fifty? Aging skin requires special attention. Give your body and spirits a lift with advice à la carte.
Nourish skin from the inside out
Menopause symptoms can vary from person to person, but experts define menopause as the moment when we notice the permanent termination of menstruation. There’s the loss of ovarian activity and our bodies produce less of the hormone estrogen. “The peri-menopause step is defined as the changes your body goes through leading up to menopause. This sees the monthly cycle becoming irregular and can be followed by months of regular menstruation,” says Sarah Gora, Ph.D., Medical and Scientific Relations Leader of Vichy Canada. What are we really saying? This loss of estrogen can have significant effects on your physical and emotional well-being. “This can result in menopause symptoms like: hot flashes, sweating, mood swings, cardiovascular complications, osteoporosis and a decline in collagen in our skin,” says Dr. Gora.
If you’re nearing menopause, you’ve surely noticed some differences in your body, from weight changes to dryer skin. How do you regulate your hormones and bring back your youthful radiance? For the nutritionist Martine Pellaë, the recipe for beautiful skin starts with what you put in your mouth. “Menopause brings with it some significant physiological changes,” she says. “If you adapt your diet accordingly, it can help make up for certain deficiencies.”
Did you know that after menopause the amount of calcium that your body absorbs drops by 30 percent, while your need for vitamin D doubles? So, for healthy bones, boost your calcium intake with dairy products (cheese, yogurt – even light varieties) and increase vitamin D by eating foods like salmon, tuna or shellfish. You can also increase essential fatty acids, like omega 3, into your diet to boost your beauty bounty.
“The goal is to have a good balance of omegas 3 and 6, but many industrial products that are rich in sunflower oil and animal by-products contain high levels of omega 6 (to the detriment of omega 3),” warns Martine Pellaë. “Cut down on some of these products and make room for new ones that will encourage a healthier balance!”
Menopause can also affect your skin’s regeneration process, leading to sagging, lifeless or dull and dry skin. “Clinical research conducted in our laboratories showed that dry skin is one of the most visible signs that a woman is post-menopausal,” says Florence Benech, Vichy International Director for Skincare Development. “Once menopause has set in, skin suffers from a 57 percent loss in lipids.”
Want to close the gap? Up your skin’s intake of essential fatty acids through targeted cosmetics and changes in your diet.
Your healthy skin diet
Who’s hungry? With a menu like this, great skin never sounded so good. So, which specific products should you choose to improve skin quality after menopause? Here is a list of ingredients that are essential to your health and beauty. Print out our list and consume without moderation!
1. Oils and seeds
Rapeseed oil: mix with olive oil for better flavor
Linseed oil or flaxseeds
Walnut oil, soya oil, wheat germ oil
2. Fish – both fatty and lean
Salmon, mackerel, herring, sardines, tuna, trout, eel,
anchovy, halibut, brill, bass, swordfish.
Sole, whiting, cod, monkfish, flounder, pollock, sea bream, haddock, bass, pike, Alaska pollock, skate, sea trout, turbot, red mullet.
3. Nuts
Walnuts, hazelnuts, almonds, cashew nuts, pistachios.
4. Eggs, poultry and meat rich in omega
3
If you can, choose from free-range livestock fed on grass,
alfalfa and flax seed.
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