Simple Dry Skin Solutions all Menopausal Women need to know

Hormonal changes in the menopausal years can lead to skin changes including dry skin, rashes, wrinkling, acne, pigmentation and increased sensitivity.  The loss and decline of oestrogen leads to a loss and decline in collagen and oil production in the skin which can cause the skin to become thinner and itchy. With our skin being the largest organ in the body, it is important that we understand what is happening in the menopausal years and what we can do to keep our skin healthy during midlife and beyond.

 

Lowered oestrogen and skin changes

 

The skin provides protection between the inner and outer environment, protecting against mechanical, thermal and physical injury and hazardous substances, dehydration, UV radiation and pathogens. It helps to regulate body temperature, is a sensory organ that protects us from harm through touch and it produces vitamin D. Its protective function becomes compromised with the drop in oestrogen, due to decreased elasticity and defence against oxidative stress, thinner skin due to less collagen, increased dryness and reduced blood flow due to fewer blood vessels in the skin layers.

 

Oestrogen plays an important role in the health of many systems in the body.  Oestrogen receptors are found on every cell of every tissue, with the type called beta-receptors being the most abundant in the skin. Declining levels of oestrogen cause decreased levels of collagen and elastin – both are needed to keep the skin healthy, smooth, strong and hydrated.  Oestrogen is also anti-inflammatory, so with declining levels, the beta-receptors aren’t getting the anti-inflammatory effects, resulting in rashes, sensitivity and dryness.  In early post menopause, skin elasticity can decrease by up to 1-5% per year, and type I and type III collagen is thought to decrease by up to 30% in the first 5 years of post menopause.

 

Considering that oestrogen is the main culprit in skin changes and the abundance of oestrogen receptors in the skin, it would be obvious to think that hormone replacement therapy (HRT) would be the answer to improve the condition of our skin.  HRT can be helpful, but not everyone can take it for various reasons, and if you do take it, your time is limited due to other risks associated with taking it long term.  Phytoestrogens, plant based oestrogens that are very similar to the oestrogen our body makes, are a weaker form but may be beneficial in the diet, in particular the isoflavones and lignins.  A particular isoflavone called genistein shows promising results and is popular with menopausal women, but current research shows a specific dosage is required and not many preparations fulfil the requirements needed to experience any positive changes to the skin.

 

So what would be the answer to dry skin and all the other conditions we can experience in the menopause years?

 

Diet can play a major role in the condition of our skin, and despite the lack of oestrogen, there are many vitamins and minerals that we can get from our diet that can support and protect our skin as we move through menopause.

 

Essential nutrients to combat dry skin

 

Diet and the intake of essential nutrients to keep the skin healthy and hydrated are extremely important.  Adequate intake of proteins, carbohydrates and fats is needed to ensure skin cell turnover, hydration is important for dryness, texture and colour of the skin, and fatty acids are important to keep the skin barrier functioning at its best.  Research is increasingly showing that a well balanced diet has a positive impact on skin, and specific vitamins and minerals, in particular, will support healthy skin.

 

Vitamin A is a fat soluble vitamin, meaning that it can be stored in our body fat.  It is also known as retinoid or retinol. A deficiency in vitamin A can lead to skin dryness and sufficient vitamin A in the diet can significantly have positive effects on the skin.  Food sources include liver, fish liver oils, dairy products, butter, cheese, egg yolks, chicken, tuna, broccoli, carrots, sweet potatoes and mangoes.

 

Vitamin C is a water soluble vitamin, meaning that excess is lost and it is not stored in the body like vitamin A. The concentration of vitamin C is highest in the skin compared to other body tissues, it is needed for collagen synthesis and is involved in the formation of the skin barrier and hydration.  Food sources include citrus fruits, strawberries, raspberries, kiwi fruit, broccoli, cabbage, cauliflower, brussel sprouts, spinach, green beans, red capsicum and some herbs.

 

Vitamin E is a fat soluble vitamin, also known as tocopherol.  Alpha-tocopherol is the most important form and has an important role in skin health.  It slows skin ageing by protecting against oxidative stress.  Some research also shows it plays a role in firming and hydrating the skin, improving the elasticity and structure of the skin.  Vitamin E is also involved in the synthesis of collagen and elastin.  Food sources include wheatgerm oil, sunflower oil, soybean oil, cereal products and nuts.

 

Selenium is one of the most important trace minerals, the body can’t function properly without it.  It has protective effects against ageing caused by UV exposure and can scavenge free radicals protecting against oxidative stress.  Food sources included brazil nuts, sardines, sea salt, poultry, eggs, dairy products, cereals, broccoli, garlic, onion, legumes and mushrooms.

 

Zinc prevents damage caused by UV radiation and plays a role in skin repair and maintenance.  It also influences the structure and functioning of the skin and helps with healing.  Food sources include red meat, fish, poultry, seafood, nuts, legumes, pumpkin and sunflower seeds, wholegrains and dairy.

 

The essential fatty acids (EFAs), omega-3 and omega-6 play an important role in skin structure and function and deficiency can lead to dryness, peeling or flaky skin and slow healing.  Food sources include fish oil for omega-3, and for omega-6, borage oil, evening primrose oil, blackcurrant seed oil and hemp oil.

 

Other causes of dry skin can be due to cold weather, allergies, hot showers, the use of soaps, alcohol or drugs, allergies, anxiety and stress.  Always consult with your doctor if your condition worsens and doesn’t improve over time.

 

If you want support with your menopause, please book a free 15 min chat here.

 

References:

1 Healthline, Does Menopause cause itchy skin?

https://www.healthline.com/health/menopause/menopause-itching  

 

2 Irrera N et al, Dietary Management of Skin Health: The Role of Genistein, Nutrients 2017 Jun 17; 9(6):622

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490601/pdf/nutrients-09-00622.pdf

 

3 Lephart ED & Naftolin, Menopause and the skin: Old Favourites and New Innovations in Cosmeceuticals for Estrogen-Deficient Skin, Dermatol Ther, 2021, Feb;11(1):53-69

https://pubmed.ncbi.nlm.nih.gov/33242128/

 

4 Michalek M et al, Bioactive Compounds for Skin Health: A Review, Nutrients 2021 Jan;13(1):203

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7827176/

 

5 Pullar N et al, The Roles of Vitamin C in Skin Health, Nutrients 2017 Aug;9(8):866

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/

 

6 Thornton Julie M, Estrogens and the skin, Dermatoendocrinol, 2013 April 1;5(2):264-270

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772914/