Dry Skin In Menopause: What To Eat

The drop in estrogen during menopause not only causes the most recurrent symptoms that women are familiar with but can affect the quality of the skin, which, becoming drier and more fragile, loses elasticity and tone with a consequent increase in wrinkles. To reduce these physiological effects due to advancing age, the skin must be well hydrated and supplied with all the nutrients essential for your health. 

You can download the Calorie & Menu Diet for menopause for free, also in a vegetarian version, which calculates the calories you should consume every day and offers you four balanced weekly menus with all the nutrients you should consume.

Collagen And Menopause

Collagen is a protein produced by the body and present in many foods, approximately representing 30% of the total protein mass in the human body. There is a strong correlation between the loss of skin collagen and estrogen deficiency caused by menopause. Skin aging is associated with a progressive increase in extensibility and a reduction in elasticity. 

As you age, your skin also becomes more fragile and susceptible to trauma, leading to more tears and bruises. The use of estrogen with HRT (Hormone Replacement Therapy) or phytoestrogen-based treatments during menopause increases collagen content, thickness, and elasticity of the skin and decreases the likelihood of dry, senile skin.

Processes Of Skin Aging

The skin ages like all the other organs of the body, but physiological aging can be more rapid; in these cases, we speak of premature aging (here, you can download the Diet against premature aging ). Skin ages through two main processes: intrinsic and extrinsic processes. Intrinsic aging varies from individual to individual, depends on genetics, and cannot be avoided. In contrast, extrinsic skin aging can be modulated by lifestyle. Extrinsic skin aging is a type of premature aging that occurs by exposing the skin to harmful environmental factors, such as:

1. bad nutrition,
2. the smoke,
3. exposure to the sun,
4. A high intake of alcohol.

Nutrients Against Dry Skin

Among the nutrients that most impact skin health and fight premature aging, we find micronutrients such as phytoestrogens, vitamins, and antioxidants, and macronutrients such as proteins and fats.

Phytoestrogens

Phytoestrogens are divided into three classes: isoflavones, coumestans, and lignans. Thanks to their ability to bind to estrogen receptors, they exert an anti-aging effect on the skin because they increase collagen content and protect the cells against oxidative stress.

Vitamins

Vitamins are essential micronutrients because our body cannot synthesize them, apart from vitamin D, which is synthesized by exposing the skin to the sun. Indispensable for many functions and friendly to the skin are C, E, and A. Vitamin C helps prevent premature skin aging and delay the visible signs of biological skin aging by neutralizing free radicals and reducing oxidative stress. Vitamins A and E, in addition to neutralizing free radicals that attack cells, are essential as they help slow down dryness and aging of the skin.

Antioxidants

Vitamins, minerals, and trace elements have antioxidant and protective power for the body’s cells; we find the minerals Zinc, Selenium, and Copper (which Grana Padano DOP is rich in), which affect skin health and the elasticity of the skin and plant substances such as Polyphenols thanks to their antioxidant and anti-inflammatory action.

Proteins

Proteins are the building blocks of the body; a diet low in proteins causes impoverishment of organs and systems, including the three layers of the skin. The lack of proteins and, in particular, of the nine essential amino acids (they are called essential because the body cannot produce them, and they must be ingested through food) can cause dry skin and wrinkles. Grana Padano DOP provides 33% of proteins with high biological value, including the nine essential amino acids.

Fats

Lipids: linolenic acid (LA) for omega-6 and alpha-linolenic acid (ALA) for omega-3 are precious allies in protecting the cell membranes of skin cells.

Diet For The Skin

A varied and balanced diet, such as the Mediterranean, is the best for general health, including the skin of menopausal women, because it stimulates the production of collagen and elastin.

1. Phytoestrogens: they are particularly abundant in soy and legumes in general, in red clover, and also in whole grains. Vitamin C and antioxidants: C is found mainly in fruits such as kiwis, strawberries, citrus fruits, and berries. The vegetables richest in vitamin C are peppers and tomatoes, which also provide lycopene, a powerful antioxidant from the polyphenol family. The oxidants in which vegetables are rich, in particular dark green, blue-purple, and orange ones such as carrots and pumpkins, also contain beta-carotene, a precursor of vitamin A.
2. Vitamin E: olive oil, avocado, oily fruits such as walnuts, almonds, peanuts, seeds in general, and whole grains are particularly rich in it.
3. Vitamin A and mineral antioxidants: vitamin A, zinc, selenium, and copper are mainly present in milk and derivatives such as Grana Padano DOP, a milk concentrate, but without lactose, which, in addition to noble proteins, provides reasonable quantities of vitamins B2 and B12. Vitamin A is mainly present in eggs and liver, mussels, meat, fish, and milk, and dairy products are particularly rich in antioxidant minerals.
4. Polyunsaturated fats: Bluefish, salmon, eel, and walnuts are rich in linolenic fatty acid ( omega 6); alpha-linolenic fatty acid ( omega3 ) are rich in vegetable oils (corn, sunflower, soybean, grape seed), dried fruit (almonds, pistachios, hazelnuts, peanuts ), avocado and flax seeds.
5. Aqua: Water is the best ally of the skin of women in menopause; it is essential to counteract dry skin and stay healthy, so drink 1.5-2 liters of water every day. Foods with a high water content, such as fresh, seasonal fruit and vegetables, also help you.

Remember

1. Do not drink sugary drinks except sporadically, moderate fruit juices, and prefer fresh fruit; do not drink alcohol and limit wine, beer, and low-alcohol beverages.
2. Well-hydrated and non-dry skin is also favored by daily care, correct cleansing, and good sleep.
3. Cigarette smoking worsens the quality of the skin in general, but even more so during menopause, a phase of a woman’s life in which the damage caused by smoking is significantly amplified.

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