Top nutrition tips for the menopause with Kat Bright

Top nutrition tips for the menopause with Kat Bright

Ways to help your skin during the menopause

As we get older our levels of progesterone and oestrogen naturally decline. Oestrogen is responsible for the production of lipids, which keep our skin barrier intact; hyaluronic acid, which keeps our skin flexible; sebum, which helps to protein and hydrate our skin; and collagen which is used to make connective tissue. This declining oestrogen has a catabolic effect (breaking down) in our body leading to a loss of skin integrity and elasticity and so an increase in skin dryness and flaking.

However there are many things we can do to support our skin at this time.

1) Include plenty of good fats in your diet

These include oily fish, olive oil, avocado, nuts and seeds.

2) Reduce your intake of saturated fats

Many of these will be found in crisps, factory made biscuits, cakes and ultra-processed foods.

3) Eat plenty of fresh vegetables and fruit

Packed with vitamin C which is essential for the production of collagen. Eat fruit and vegetables that are in season to get the best from their nutrients.

4) Make sure you are eating enough protein

This helps with collagen production and strengthening connective tissue. Lean meat, fish, seafood, milk, cheese especially cottage cheese,  yoghurt and eggs are great sources of protein.

5) Stay hydrated

This keeps skin supple, elastic and moisturised. This can be water or herbal teas.

Our smoked mackerel pate is a perfect way to get protein and essential fatty acids into your diet. Make sure you have a large salad on the side for vitamin C nutrients.

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