Diet and lifestyle changes for menopause skin problems

What’s the best diet for perimenopause skin problems?

Diet in menopause will support your overall wellbeing: Skin often reflects your internal health. A poor diet in perimenopause will impact your skin, as will inflammation, accumulation of toxins, sleep loss, excessive stress and poor mental health.

Antioxidants contained in vitamin A, vitamin C, and vitamin E, are key for both healthy, glowing skin and acne prevention. 

• Vitamin A boosts the immune system, and prevents inflammation associated with menopausal acne. Eat more: spinach, kale, carrots, sweet potatoes, dried apricots and mango.

• Vitamin C promotes healing, cell growth and tissue repair. Eat more: oranges, grapefruit, kiwis, blueberries, pomegranate, mango, papaya, avocados, red and yellow peppers.

• Vitamin E helps to keep your skin young, smooth and free from cell damage. Eat more: almonds, peanuts, hazelnuts, sunflower seeds, avocados, spinach, asparagus, salmon, and vegetable oils including olive and sunflower oils.

• Selenium supports the immune and nervous systems and is beneficial for healthy skin. Eat more: Brazil nuts, halibut, sardines, eggs and spinach.

• Calcium is vital for healthy bones, teeth and skin. Found in lots of the foods above but also in: figs, edamame, yogurt and cottage cheese.

• Plant derived phytoestrogens can aid collagen production. Eat more: quinoa, legumes, chia seeds and leafy greens.

What lifestyle changes can improve menopause skin?

Can exercise help loose skin after menopause?

The simple answer is yes! Building muscle mass during menopause through strength and resistance training exercises can help decrease the appearance of loose, saggy skin.

If menopause weight gain is your bugbear, and excess fat has caused your skin to distend, your skin can lose some of its ability to shrink through weight loss. Restoring the fat loss by increasing your muscle mass can help to lessen the appearance of loose skin.

Is itchy skin causing you frustration? Regular exercise can help, it boosts your endocrine (hormonal) system. Exercise during menopause increases blood flow, therefore nutrients will reach the skin more efficiently. Exercise - especially Pilates and yoga - also have massive mental health benefits.

One type of exercise to perk up loose skin is face yoga. It’s not scientifically proven to be effective, but worth a go, watch our video.

Maintain a good skin-care regime

Especially important as you experience the dual challenges of delicate skin and perimenopause acne.

Daily cleansing is essential, wash your face twice a day with a non-drying cleanser. After cleansing your skin, apply moisturiser immediately while your skin is still moist,

Gently does it. Harsh products and vigorous scrubbing are an absolute no-no for mature skin that can be easily irritated or damaged.

Re-evaluate your cosmetic collection. Oil-based products may exacerbate problems. Look for water-based or mineral cosmetics.

Remove all traces of makeup before you go to bed.

Stay hydrated by drinking adequate water over the course of the day,

What to avoid if you have perimenopausal skin problems

Be free from free radicals
Free radicals, (FRs) whilst sounding like an eighties new wave band, damage and age skin. Sun, smoking, pollution, hormone imbalance, poor diet and stress all speed up FR production. An overdose of sun on your skin is your biggest FR enemy. Use a daily moisturiser containing a SPF30 sunscreen. Also, avoid foods containing additives, artificial sweeteners and trans fats (found in biscuits, cakes and your favourite savoury snacks).

Stress break outs
Whatever the cause, high stress levels can cause complexion havoc. So find a personal stress-busting activity; a daily dose of mindfulness, deep breathing, walks in the fresh air, exercise and yoga can all help. 

Oily hair products
Menopause acne can be exacerbated by hair styling products. Oils in these products seep out onto the forehead trapping bacteria in your pores, causing inflammation and spots.

Squeezing! 
However, tempting this may be – don’t do it! You know you shouldn’t. You risk scarring and aggravating the spot by pushing inflammation deeper into the surrounding tissue.

Fad diets
Diets that call for you to eat high amounts of animal protein and dairy, rich in saturated fat and hormones, may make your skin condition worse.

Research suggests that a high consumption of dairy and refined carbohydrates (sugary foods and white refined carbs) may contribute. Also a protein called IGF-1, (an insulin like growth factor) stimulates oil production, which clogs follicles. This is intensified by milk and refined high-GI foods. So could it be true that dairy milk chocolate may cause those spots after all?

Anti-ageing creams may not be the answer
Some women spend a fortune on them; however, research has shown that lipid-rich, anti-ageing products may clog pores and cause menopausal acne. And while younger health bloggers rave about coconut oil and butter, it might be better for youthful or particularly dry skin, as it can block pores in older skin, contributing to acne.

When choosing a moisturiser, look at labels for the words non-comedogenic (non-clogging), Nars, Armani, Vichy and Lancome, are brands to look at.

Whilst we’re talking labels, check products for these ingredients that help treat acne and may help slow down the appearance of wrinkles.

• Salicylic acid (gentle exfoliates to unclog pores)

• Benzoyl peroxide (drying effect, so just use as a spot-treatment)

• Sulphur (draws oil out of skin)

• Glycolic acid (exfoliates)

• Retinol A (for acne and wrinkles due to its collagen-building properties)

• Avoid the dehydrating effect of frequent hot baths or showers.

Chemicals to avoid in skin care products
Many skin care products contain chemical ingredients that remove natural oils and dry out your skin. Prime skin irritants to avoid include sodium lauryl sulfate (SLS), the chemical compound that makes soaps and shampoos foamy, and triclosan, a common ingredient in antibacterial soaps and deodorants.

Synthetic dyes and preservatives
Cut synthetic chemicals and use natural, skin-friendly ingredients such as shea butter or coconut oil.