The best foods to eat to 'smooth skin' and give a 'youthful glow' during menopause

Woman doing skin care berries

Some foods can help the skin during menopause

PEXELS
Sarra Gray

By Sarra Gray


Published: 10/09/2023

- 07:00

Skin can change during menopause but some foods and products can help keep a "youthful glow"

Perimenopause, or menopause, causes lots of changes in the body.

One of the most surprising might be what it does to the skin.


However, eating a diet rich in healthy fats and antioxidants, and opting for certain skin care products could achieve a healthy glow.

Speaking exclusively to GB News, nutritionist with Nutravita Riya Lakhani-Kanji shared what you should put in your body and on your skin.

Salmon meal

Eating foods rich in healthy fats can help the skin

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Food rich in antioxidants

She said: "Combat the effects of ageing by nourishing your skin from within. Fill your plate with foods rich in antioxidants, such as vibrant berries, deeply coloured dark leafy greens, and a variety of colourful vegetables.

"These foods help neutralise free radicals and protect your skin from oxidative stress, contributing to a youthful glow."

Food rich in healthy fats

"Omega-3 fatty acids are your allies in maintaining skin elasticity and hydration," Riya continued.

"Incorporate foods like flaxseeds, fatty fish (like salmon), and walnuts into your diet. Omega-3s support your skin's natural barrier, reducing moisture loss and promoting a smoother complexion."

Food rich in collagen and supplements

"Collagen is a vital protein for skin elasticity. Boost collagen production by incorporating nutrient-rich foods into your diet.

"Citrus fruits and bell peppers are excellent choices. These natural foods provide the building blocks your skin needs to maintain its youthful structure.

"To enhance skin elasticity and support, consider adding a collagen supplement or a plant-based collagen builder to your routine.

"These supplements can be easily incorporated into your daily regimen, and they work to promote skin firmness and hydration from within."

Drink lots of water

Riya continued: "During perimenopause, your skin may become drier due to hormonal shifts. Hydration is key to maintaining its elasticity and suppleness.

"Ensure you're sipping enough water throughout the day. Infuse your hydration routine with herbal teas like chamomile or green tea, which offer antioxidant benefits.

"Additionally, indulge in water-rich foods like cucumbers, watermelon, and oranges to provide an extra dose of moisture to your skin."

Woman sleeping on bed

Sleep can help give a youthful appearance

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Use sunscreen

The expert explained: "Sunscreen is your ultimate shield against premature ageing. Protect your skin from harmful UV rays by applying broad-spectrum sunscreen daily.

"This simple step helps prevent fine lines, wrinkles, and age spots caused by sun damage, ensuring your skin retains its youthful appearance."

Use gentle cleansing

"Opt for gentle, hydrating cleansers that cleanse without stripping your skin's natural oils.

"Over-cleansing can lead to dryness and irritation, so choose products that maintain your skin's moisture balance. Look for cleansers with soothing ingredients like aloe vera or chamomile."

Focus on sleep

Riya continued: "Quality sleep is your skin's rejuvenation time. During deep sleep cycles, your skin repairs itself, and new cells are produced.

"Prioritise seven to nine hours of uninterrupted sleep to support your skin's natural renewal process, and wake up with a refreshed complexion."

Nutravita are an expert lead leading supplement brand who offer high quality supplements always a reasonable price. The brand will be launching a dedicated menopause range this November with eBook written by Riya to help people navigate the menopause with helpful expert advice.

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