A couple of ladies have mentioned to me about dry and itchy skin in menopause, and in particular postmenopause, so I thought I’d chat about that today.
How many of you have noticed that your skin is dry? I know my lower legs often look like they have snake scales and I’ve got a constant itch between my shoulder blades (the area you can’t reach of course) from dry skin.
So let’s look at why this happens:
It’s that oestrogen (or lack thereof) effect again. The drop in oestrogen can cause a reduction in collagen, hyaluronic acid and elastin. Collagen gives your skin structure and firmness; Elastin gives your skin some stretchiness (as the name would suggest) and allows it to bounce back ie when you smile or frown. Hyaluronic Acid is naturally occurring in the skin and known for its capacity to retain large amounts of water and keeping the skin hydrated and plump. The reduction in collagen, hyaluronic acid and elastin can exacerbate conditions such as dry skin, eczema and also create those damn wrinkles.
As we get older, along with the decrease in the above, we often experience a thinning of the skin. This is also due to reduced oestrogen levels. Oestrogen helps make a natural oily layer that protects the skin. As oestrogen reduces the oily layer gets thinner, so skin won’t stay as moist. It is worth noting here that without this oily layer the skin gets dry easily, especially from wind and sun.
At this time we can also experience a decrease in the body’s natural oil production. The sebaceous glands are responsible for producing oils that keep the skin moisturised, but during menopause these glands become less active.
As always, we have to mention lifestyle factors that can contribute to dry skin during menopause. This includes dehydration, poor diet, smoking and too much exposure to sun and harsh weather conditions.
If you are experiencing hot flushes and night sweats this can also affect your skin’s hydration level. Sweating followed by drying can strip the skin of its natural oils.
So that is why it’s happening, however there are things we can do to combat it.
Skin Care:
Firstly, I’m no expert in skin care, so I’m learning with you and I’ve done a bit of research, and if anyone else wants to offer some skin care advice here, I am sure it would be very welcome.
Using moisturisers that are rich in hyaluronic acid and ceramides (Ceramides are lipids, which are fatty acids that are produced in the sebaceous glands. Ceramides help to moisturise and strengthen the protective skin moisture barrier, and protect the skin from external aggressors such as weather and pollution).
Using anti-aging products such as those containing Retinol can promote skin cell turnover and collagen production and promise to reduce the fine lines and improve skin texture.
Apply a sunscreen, with at least SPF30 daily to protect the skin from sun damage. Our skin becomes more susceptible to sun damage as we get older. Don’t forget to reapply sunscreen every two hours when exposed to the sun.
Some of these products could irritate sensitive skin, so always patch test first.
So now let’s talk about diet and how nutrition can help our skin.
Eating foods rich in Omega-3 fatty acids, such as salmon, flaxseeds and walnuts can help maintain the skins oily barrier and is important for hydration and overall skin health.
Eating anti-oxidant rich foods such as fruit and vegetables. Berries, leafy greens and nuts and seeds are great choices.
Adequate fluid intake is essential for maintaining skin hydration. According to the NHS Eatwell Guidelines it is recommended that people should drink 6-8 glasses (around 1.2 litres) of fluids per day. This can include water, lower-fat milk and sugar-free drinks, as well as tea and coffee. Remember that tea and coffee or diuretics and can increase urine production, so if you drink lots of tea and coffee you may have to increase your intake and include water. This figure is an average. If you are active or in a hot climate for instance I would recommend increasing the amount of fluids you take in, and personally I would recommend you do this by drinking water.
Alcohol can dehydrate the body and therefore the skin, so alcohol intake should be limited.
Certain supplements like Vitamin E, Vitamin C, and collagen peptides are sometimes recommended for skin health, but it’s important to consult with your doctor before starting any new supplements.
And last but not least, there are always lifestyle changes that can be made.
Regular exercise increases blood flow, which can help nourish skin cells and keep them vital. It also helps in stress management, which can positively affect skin health.
Stress can affect hormone levels and exacerbate skin issues. In addition to regular exercise,
Along with exercise, stress reducing techniques such as yoga, meditation, or mindfulness can be beneficial.
Getting enough quality sleep is crucial for skin health, as it's during sleep that the body repairs itself. Aim for 7-9 hours of sleep per night if you can. Please see the Infographic on my website under articles for some Sleep tips.
As we navigate the twists and turns of menopause and beyond, let's remember to care for our skin with the same kindness we extend to the rest of our well-being. If you've found his post helpful, and you're curious about further personalised guidance on diet, exercise, and lifestyle adjustments to support your skin and overall health during menopause, I'm here for you. Reach out to me, and together, we'll craft a plan that's as unique as you are. Your journey to radiant, nourished skin, no matter your age, starts with a simple conversation. Let’s chat!"
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