Nourish - Guide to Managing Menopause the Natural Way Part 4: Tips for Defeating the “Drying Effect” Of Menopause
For today’s topic on in our Guide to Managing Menopause the Natural Way, we’re covering Tips for Defeating the “Drying Effect” of Menopause.
Many people know about hot flushes and night sweats when it comes to menopause, but not everyone is aware that falling estrogen levels can also affect the health of your skin and hair.
Collagen loss is pretty rapid in the first few years of menopause, which tends to lead to dry, flaky skin and lacklustre locks.
For many women, during their menopause they find their hair loses its bounce and strength; their skin becomes drier and less firm, or that their nails lose their condition and strength.
Since estrogen helps keep things hydrated, plump and youthful-looking, it’s not really much of a surprise that when estrogen levels drop during menopause, the skin becomes more wrinkled and dry. Indeed, these are all facts of life as we age. Because of hormonal changes during the menopause, the connective tissue under the skin often becomes thinner and less elastic. Additionally, the hair tends to thin down as well.
It also won’t come as any surprise to you when I say that eating a nutritionally rich diet, getting plenty of fresh air and exercise are always going to be the key players in keeping you looking and feeling at your best.
Here are my 3 Tips for Defeating the “Drying Effect” Of Menopause.
No. 1 – Consume Plenty of Fresh fruits and Veg
Collagen keeps our skin firm and resilient as well as protecting it from wrinkling. One of the key players in building collagen is vitamin C. And where do you find that? In our fruits and veggies of course! Additionally, they also contain bountiful amounts of antioxidants to:
- repair damaged cells
- bring nutrients to the skin, hair and nails
- reduce inflammation
- slow down the signs of ageing
High antioxidant foods include:
- berries – such as blueberries| raspberries| strawberries| acai berries|goji berries| mulberries
- green tea (especially Matcha)
- Medicinal mushrooms – Chaga, reishi, cordyceps
- purple grapes
- green leafy veg e.g kale||chard|spinach
- green algae – spirulina and chlorella
– and that’s just to name a few!
No. 2 – Consume Omega-3 fats
Omega 3 is a type of polyunsaturated fat. It’s considered an essential fatty acid because our bodies can’t make it itself. That’s why we need to get it from our food.
These good fats are paramount for healthy skin and omega 3 happens to be a particular fat worth mentioning when it comes to the ‘drying effect.’
Increasing your omega 3 is great for ailments such as:
- dry skin
- unbalanced hormone levels e.g during menopause
- arthritis pain
- joint pain (another common complaint during menopause)
Signs of an Omega 3 fatty acid deficiency can include:
- dry skin
- lifeless hair
- cracked nails
- dry eyes,
- lack of motivation
- aching joints
- difficulty in losing weight
Additionally, omega 3 is linked to benefiting other areas of the body too, including helping to:
- lower the risk of chronic diseases such as heart disease
- lower blood pressure
- support brain health
- reduce inflammation
- strengthen bone density
Omega 3 rich foods include:
- seeds e.g chia seeds, hemp seeds, flax seeds, pumpkin, sunflower, sesame
- nuts e.g walnuts
- oily fish (salmon, mackerel, sardines)
- fish oils
- Algae oil such as Testa Algae Omega caps. These are a great vegan-friendly alternative to fish oil. Additionally, they are long-chain fats meaning they don’t need to be converted into the EPA and DHA, they are already there!
- Plus some other good fats for skin health include avocado, almonds, ghee and coconut oil (for its skin-friendly oils and MCT fats).
I would highly advise consuming these fats both from food and even supplements, especially around the menopause. They are ideal for helping to deal with a plethora of ailments associated with the menopause.
No. 3 – Hydrate
This one’s a no-brainer, but still, hydrate, hydrate, hydrate!
Water is of course an excellent choice, but I really encourage a range of hydrating beverages. Coconut water and herbal teas are also A* choices, with Horsetail Tea being a particularly good choice. Horsetail contains minerals that may help with weak and brittle fingernails.
Green juices every day help to provide a whole host of nutrients, but mostly an abundance of minerals. Greens have so many beneficial minerals to help support the health of our hair skin and nails so it’s worth piling our plates with them and drinking them too!
I have several blog posts that cover skin health, and here you’ll find the topic of hydration covered further. Have a read over Top Tips for Healthy Glowing Skin.
That’s it for our Tips for Defeating the “Drying Effect” Of Menopause.
We’ve got lots more tips for handling menopausal symptoms with natural solutions in the rest of our series on Menopause:
- Nourish’s Guide to Managing Menopause the Natural Way
For an introduction on menopause and a general overview on how natural supplements can help.
- How to Treat Menopausal Hot Flushes the Natural Way
If you can’t kick those hot flushes to the curb, you can at least learn how to cope with them when they happen.
- Combating Weight Gain, Anxiety and Irritability During Menopause
Bust through the blues and keep your body happy with these tips on how to keep both your mind and body in shape during menopause.
- Staying Strong: How to Keep Your Bones Healthy During Menopause
Strong bones are imperative to our health, but sometimes menopause can take a toll on our bones. We give you a few tips to avoid that.
Any questions? Drop into your local Nourish store to chat with our expert team and explore our full range of foods, supplements and skincare. You can also find our full product range in our online store.
*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention
Please remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet if you’re on any medication