Feed your face
Midlife sees a myriad of changes to your body, including your skin. Many of my clients complain of suddenly developing rosacea, acne, eczema, dry skin and sagging - seemingly overnight. Itchy skin in particular is said to affect 40% of menopausal women. As is often the way during this time of life, hormones - or lack of them - are to blame. Along with the decline of oestrogen, we lose around 30% of our collagen in the first five years after menopause. If that wasn’t hard enough to swallow, we also witness the disappearance of fat pads that provide facial scaffolding and our facial bones shrink as we age, resulting in wrinkles, loss of elasticity and decreased volume.
All this sounds pretty damning, but no matter what age or stage you’re at, it’s never too late to transform your skin. Here I’ve listed some do’s and don’ts to ensure you continue to age beautifully.
Drastic weight loss is never going to end well for your face so avoid fad diets that promise overnight results. For a start they’re not sustainable but they’re also likely to leave you looking gaunt. Low fat diets are also a no-no. We need healthy fats to synthesise the sex hormones oestrogen, progesterone and testosterone. Stick to avocados, olive oil and nuts and seeds rather than saturated fats like butter.
Only a very small subset of acne sufferers find they improve their spots by removing dairy. Dairy is a good source of protein and calcium, is relatively cheap and readily available. If you are removing from your diet it’s worth working alongside a nutritionist to ensure you’re meeting all your macro and micronutrient needs.
Avoid unnecessary (often expensive) supplements. You should be able to get all the vitamins and minerals you need from a well planned, nutrient dense diet. The exception is B12 if you’re vegan and an omega 3 fish oil (or alage based supplement) if you don’t eat oily fish. At least 10mcg of vitamin D - more if you have darker skin tones - is the government recommendation for all of us, particularly right now as we’re staying indoors more. I get asked about collagen supplements a lot. I’m afraid there just isn’t enough clinical evidence to back them up so save your money and ensure you’re getting your daily fix of protein (0.8g for each kilo of body weight) which is the main building block of collagen.
Do look after your teeth, they play a role in supporting the structure of your face. Lemon water and downing apple cider vinegar shots is to be avoided long term as they can erode enamel. There’s also no strong evidence to say they have any significant health benefits.
I’m not a fan of demonising any one food but in general we tend to over-consume when it comes to sugar. Enjoy in moderation but try to stick to no more than 6 teaspoons of added sugars a day as too much can bind to collagen, making it stiff and brittle, through a process known as glycation.
Antioxidants play a starring role in healthy, glowing skin. Think colour and variety, especially when it comes to plantbased foods. Aim for 8 portions of veg and 2 fruit a day and be sure to include sunny, vibrant spices such as turmeric, ginger and paprika plus fresh herbs which pack a powerful nutrient punch.
Omega 3 fatty acids are crucial for a healthy skin barrier and also work to reduce inflammation. Find them in oily fish and to a lesser degree in plant based foods such as flaxseeds and walnuts. I like Bare Biology and Opti 3 brands.
Finally, and this is a big one, look after your gut health. Chew well, ensure you’re getting enough fibre (30g a day), stay hydrated, eat fermented foods, reduce stress and maybe try a probiotic (I recommend Symprove, VSL3 and Optibac). Your gut thrives on a variety of fruit and veg fibres (keep the skin on) but isn’t so keen on sweeteners and alcohol.
Don’t forget sleep, exercise and mindfulness which can all have a marked impact. Most importantly keep finding ways to make you happy - positivity is the biggest glow-getter of all.