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Prepare your skin for Ageing well
Have you ever looked in the mirror and thought "Holy shit! I look old!" I really did feel like it hit with a bang. We have been so programmed to be ashamed of ageing that when my neck start to look a bit looser, and those frown lines didn't disappear, I had a moment of panic. Then I remembered, it is a privilege to get old, and I am going to positively embrace all the changes it brings. I think beauty is ageless and is more about ageing gracefully. Its about happiness, a healthy, nurtured body and mind that respects and welcomes the ageing process.
During our 40's and 50's there can be significant changes in the skin when our hormones (particularly oestrogen, progesterone and testosterone) decline to low levels. This is a natural progression in a woman’s life. Surgical menopause (removal of ovaries)can cause more drastic changes as the body does not have the "time to prepare" for perimenopause.
What is Perimenopause?
Perimenopause typically starts in the mid 40's although can be as early as 35. It is classified as the time before your last period. Symptoms can include PMS, PMDD, low confidence, low libido, hot flushes, mood swings, low energy, sleep disturbances, changes in period length and flow. For some women it can be mild but for others, it can be a debilitating time. The ovaries have begun to slowly reduce their hormonal output and hand the torch over to the adrenals. These fluctuating hormones can play a role in how our skin changes during this phase of our lives.
Most Clients I see in my practice are concerned with at least one of the following:-
Hormonal Acne
Increasing lines and wrinkles
Redness or flushing (e.g. rosacea or dermatitis)
Dry, itchy or sensitive skin. "Your skin presents differently depending on which phase of Perimenopause you are in"
Perimenopause generally comes in 2 phases
Phase 1 (Early Perimenopause) – Progesterone is one of the first hormones to drop first. It is also a modulator for neurotransmitters so helps to stabilise the skin and mood, helping you sleep better and control food cravings. Skin can become more sensitive, flushed and oiler during this phase. Break outs can occur. This is similar to the luteal phase of your menstrual cycle when progesterone has dropped to its lowest point. During perimenopause however, oestrogen can become high in relation to progesterone and can result in water retention, leading to puffiness, and increased pigmentation.
Phase 2 (Late Perimenopause) – During this phase our oestrogen has started to drop as well. We need adequate levels of oestrogen to protect our brain, heart, bone and gut. It also influences collagen production and hydration levels. Our skin can become dry, itchy and sensitive from the loss of water from the epidermis and loss of oil that protects the skin. Our skin thins from less collagen and appears dull. Broken veins may appear as our vessels become fragile. Fat distribution changes, we lose plumpness from our eye areas, leading to wrinkles and folds becoming more prominent along with hooded eyelids. Fat may be deposited in our jaw area leading to jowls. Low Oestrogen levels reduce bone density so our facial bones become flatter and shorter.
Perimenopause Skincare & Lifestyle Routine
By engaging in a regular skincare routine we can help strengthen and nourish the outer epidermal layer so it regenerates and repairs, helping to protect the skin externally. Simple changes in our lifestyle can also help replenish the skin from within and prevent premature skin ageing.
Skin care
Daily : Rinse, Repair, Nourish, Protect
Nightly: Cleanse, Repair, Nourish, Hydrate
Morning
Step 1: Rinse with water each morning. This can be done while in the shower, but make sure the water is cool or luke warm. Hot water can cause redness and itching and can also disrupt the skin's natural balance of moisture, robbing you of the natural oils, fats and proteins that protect skin.
Step 2: Repair with active ingredients such as Niacinamide and Peptides to support skin repair, brightening the skin, reducing irritation and wrinkles.
Step 3: Nourish with Antioxidants, Vitamins A, C and E to feed the skin. Vitamin A + C helps to produce collagen and maintain skin’s elasticity. Vitamin E hydrates the skin and prevents cell damage.
Step 4: Protect with an SPF moisturiser to prevent against UV rays and sun damage.
Nightly: Step 1: Cleanse with a cream or milk cleanser to gently cleanse your skin of makeup and pollution
Step 2: Repair with active ingredients such as Niacinamide and Peptides to support skin repair, brightening the skin, reducing irritation and wrinkles.
Step 3: Nourish with Antioxidants, Vitamins A, C and E to feed the skin. Vitamin A + C helps to produce collagen and maintain skin’s elasticity. Vitamin E hydrates the skin and prevents cell damage.
Step 4: Hydrate with hyaluronic acid serum and moisturiser.
Food & Supplements
The foods you consume can have a direct impact on your skin's health. A diet rich in fruits, vegetables, whole grains, and lean proteins provides your skin with essential vitamins, minerals, and antioxidants that help to protect against damage and promote a glowing complexion. Some key nutrients for healthy skin include:
Vitamin C: Found in citrus fruits, berries, and leafy greens, vitamin C is crucial for collagen production, which helps to keep skin firm and elastic.
Vitamin A: Present in foods like sweet potatoes, carrots, and spinach, vitamin A supports cell turnover, promoting a more even skin tone and reducing the appearance of fine lines and wrinkles.
Omega-3: Found in fatty fish like salmon, as well as in chia seeds and walnuts, omega-3s help to reduce inflammation in the body, which can contribute to clearer, healthier-looking skin. Aim for 2000mg/day
Zinc: Found in lean meats, seafood, and legumes, zinc aids in wound healing and can help to control oil production, potentially reducing the severity of acne breakouts.
Vitamin E: Present in nuts, seeds, and avocados, vitamin E acts as an antioxidant, protecting skin cells from damage caused by free radicals.
Healthy Fats: avocado, chick peas, nuts, oily fish, olive oil, pasteurised chicken eggs, butter from grass fed cows and coconut. This will help maintain skin hydration and strengthen skin cell walls.
Copper – an essential element for optimal collagen formation. The recommended daily allowance is 2mg/day. Foods rich in copper are liver (e.g. 1 TBS of pate = 0.5mg), oysters (1 wild caught = 0.5mg) + sesame seeds (1 TBS = 0.4mg).
Collagen: This can be found in broth or a collagen supplement. Take a collagen supplement or Aim for at least 5g/day. Go up to 10g/day if you’re exercising regularly or if you’re due to have collagen skin boosting treatments.
Vitamin D: Can be found in specific mushrooms or spending at least 20 minutes outside with skin bared. You may need to take a supplement to boost your levels. Aim for 2000IU/day. Always get your blood levels checked before supplementing.
Vitex (Agnus Castus) or chaste berry which has a weak progesterone effect so helps with PMS, mood swings and sleep.
In addition to consuming nutrient-rich foods, staying hydrated is essential for maintaining healthy skin. Drinking enough amount of water throughout the day helps to flush out toxins, improve skin elasticity, and promote a more radiant complexion. Aim to drink at least 8 glasses of water per day, and more if you are physically active or live in a hot, humid climate.
Lifestyle
The mind-body connection plays a crucial role in skin health. Stress, anxiety, and emotional well-being can manifest physically on the skin, leading to conditions such as acne, eczema, or premature ageing. Some techniques to strengthen the mind-body connection include:
Stress Management: Remove as many sources of unnecessary stress as possible. For the stresses that are unavoidable, get better at managing it as progesterone is depleted through a process called the "cortisol steal" It is used to make more stress hormones reducing the amount available for reproductive needs. Incorporate mindfulness meditation, yoga, or deep breathing exercises into your daily routine to reduce stress levels and promote relaxation. Lowering stress can help minimise inflammatory responses that contribute to skin issues.
Quality Sleep: Prioritize restful sleep as it allows the body—including the skin—to repair and regenerate. Aim for 7-8 hours of sleep each night to support overall skin health and vitality.
Minimise or avoid caffeine as this will also increase the stress response.
Minismise or avoid Alcohol: Alcohol is dehydrating not only internally but externally too, as well as disrupting liver function to excrete toxins, it can increase inflammation in the body.
Positive Mindset: Cultivate a positive mindset and practice self-compassion. How you perceive yourself and your environment can impact your skin's appearance and resilience.
I hope this has help you with enough information to prepare your skin for perimenopause. If you would like specific help and targeted treatments you can join my 8 week Skin and Hormone Course here. I have designed this course to help you breeze through your perimenopause years, not only in helping your skin but your whole body.
Learn how to become in tune with your body, lose weight while eating filling, tasty meals with done-for-you meal plans, use herbal therapy to reduce hot flushes, elevate mood, gain clear glowing skin, all while living life in harmony with your changing cycles.
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