One of the hardest things to deal with as you get older is changes in your skin health.
Oestrogen is our ‘youth hormone' so as we go through menopause, declining levels can mean more wrinkles, less elasticity and more pigmentation or ‘age spots.’ These hormone changes 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.
Watch the video below or listen to the podcast (episode 154)
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 minimizes the appearance of fine lines and wrinkles.
- Aim for at least 2L of filtered water a day, including hydrating foods like soups, smoothies, fruits, salads.
- 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.
- If you’re not a fan of fish, consider a high-quality fish oil or algae supplement
- 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, chickpeas
- Foods rich in selenium include Brazil nuts, meat, eggs, dairy, seafood, beans, lentils
- Limit ageing foods: some foods can accelerate inflammation and ageing, including sugar, refined carbohydrates, vegetable oils, ultra 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.
- Make sure you're moving regularly and incorporating the 3 S's in your exercise routine (sweat, strengthen, stretch)
- 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 or 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 – watch out for chemical laden suncreams. Try Tropic or Green People for natural suncare.
- 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 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
- Use a good red light mask – red light therapy operates by emitting specific red low-level wavelengths of light that penetrate below your skin's surface to stimulate collagen production, reduce the appearance of fine lines, wrinkles, and age spots while improving skin texture and elasticity
- Minimise toxins: Environmental toxins can compromise skin's integrity by promoting inflammation, breaking down structural proteins, and disrupting normal skin functions.
- Eat organic where possible to minimise pesticides, avoid synthetic fragrances, choose natural brands over those that use harmful chemicals
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. I like Hunter & Gather's collagen peptides (you can mix it in coffee or tea), or Feel's Vegan Collagen.
- Vitamin D: Helps to regulate cell growth, reduce inflammation, strengthen the skin barrier, enhance immune defence, and promote wound healing.
- Hyaluronic Acid: Known for its ability to retain moisture, hyaluronic acid can help keep skin hydrated and plump from the inside out.
- Use skincare with hyaluronic acid ingredients, or take a supplement
- 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.
- Take a good multivitamin and Vitamin C daily
Natural Skincare
While diet and lifestyle play a critical role in skin health, choosing the right skincare products is also essential. Look for natural ingredients to support skin rejuvenation and avoid products containing harmful chemicals like parabens, phthalates, and synthetic fragrances.
My favourite natural brands are Tropic (the Youth Potion is divine) and BySarah (try the award-winning Hero facial oil – use code NICKI20 for a 20% discount!).
Change your mind
While all these things will help us look after our skin health, it won't necessarily change how we feel about ourselves when we look in the mirror. If we think we look ‘old' or ‘ugly', and constantly wish we looked younger, this can actually have a huge impact on our physical and mental health. Negative thoughts trigger hormones such as cortisol and adrenaline, which can increase inflammation and accelerate ageing. And this can show up in our skin.
It's not easy when society is so focussed on ANTI ageing and looking young (especially for women), but if we can reframe ageing and appreciate our amazing wisdom, experience, resilience and strength, we can start to look at ourselves with more pride, compassion and self acceptance. Let's take some of the emphasis away from how we look, and focus on how we feel. It can be really liberating. And remember what a privilege it is to grow older.
Who's with me? x
Don't forget if you need any help with your hormones or skin, do contact us for more information on how we can support you.