Postmenopause Menocoach Modal Week 3
INCREASE SKIN ELASTICITY AND FIRMNESS WITH A HEALTHY DIET
In previous chapters, we have seen the daily benefits of a healthy diet during postmenopause, now let's see how it can help you firm your skin. There is a strong correlation between collagen loss and estrogen deficiency due to menopause. During the first five years of postmenopause, the skin loses 30% of its collagen.
HOW TO STIMULATE THE SYNTHESIS OF COLLAGEN AND HYALURONIC ACID THROUGH FOOD?
We have all noticed it: lost of firmness in skin is a direct consequence of menopause. Wrinkles are more visible and the skin loses elasticity. However, certain dietary intakes can reduce these inconveniences.
- Collagen is made up of several amino acids, of which glycine, proline and lysine make up the majority. These promote the production of collagen by the dermis and help fight against skin aging. It is found in animal proteins contained in dairy products, eggs and seafood, but also in certain vegetables such as quinoa and even in mushrooms.
- Contributing greatly to the skin's barrier function, omega-3 protects against dryness, inflammation, itching and lesions due to exposure to the sun. It is found in salmon, trout, nuts and flax seeds, soy and rapeseed oil.
- Vitamin C is essential for the synthesis of collagen. It is found in particular in citrus fruits such as oranges, lemons and tangerines, but also in significant quantities in kiwis, strawberries and in green vegetables such as broccoli and spinach.
- Vitamin D prevents skin dryness and stimulates cell renewal. Foods rich in vitamin D are fatty fish, such as trout, and button mushrooms.
- Sugar and certain food processing methods are closely linked to skin aging. They participate in a mechanism which results in the formation of advanced glycation products (AGEs), the accumulation of which in the skin accelerates its aging. Pay attention to the carbohydrates you consume.
- Favor whole grains and foods low in sugar.
- Avoid fried, grilled or roasted foods in favor of raw, boiled or steamed foods.
- Minerals such as copper, silicone, manganese and iron are also essential for collagen synthesis. It is found in liver, oysters, spinach, legumes and red meat. Anti-nutrients (primarily found in vegetables) reduce mineral absorption, but soaking or cooking helps neutralize their effects.
The culinary possibilities offered by nature are endless and there is something for everyone. You don’t have to experience a difficult postmenopause. It's a new stage in your life, an opportunity to rediscover yourself. Remember: the healthier your diet, the better your health will be, and the more serene and joyful this period of your life will be.
