What foods raise your oestrogen, improve appearance and increase collagen?
Good diet and lifestyle can improve your menopausal experience.
It’s not so much that foods produce oestrogen, but some do mimic it. These are called phytoestrogens, and they are plant-based compounds that show some signs of helping to reduce menopausal symptoms when consumed as part of a healthy diet. Foods that are naturally high in phytoestrogens include:
- Soy beans
- Flax seed
- Sesame seeds
- Dried beans
- Mung beans
- Wheat germ
What vitamins help sagging skin?
The loss of collagen production during menopause can mean that skin is less firm and more susceptible to fine lines and wrinkles. While this is part of the natural ageing process and to some extent that’s to be celebrated, we all like to limit those signs where possible. A loss of elastin fibres and hyaluronic acid (the molecule that helps the skin retain moisture), also contribute to a change in appearance.
Vitamins and supplements that may help to tighten skin include collagen peptides, and vitamins A, B, C, D and E. There’s some evidence to suggest that vitamin C, vitamin E, carotenoids, and lycopene may help maintain skin's elasticity and overall health. Before opting to take any vitamins or supplements, however, it’s best to speak to your doctor in case they conflict with any medical conditions or medications.
How can I rebuild collagen in my face?/How can I boost my postmenopausal collagen?
Collagen is one of the key ingredients in our skin that helps keep it looking firm and wrinkle free. Following menopause, production diminishes - it’s all part of the natural ageing process. While we can’t fully hold back time and you can’t bring collagen back, there are things we can do to make the most of the collagen we have, slow further loss and to give skin a little boost.
To make the most of the collagen we have, the top recommendations are simple and fairly straightforward:
- Maintain a healthy diet with plenty of vitamins A and C
- Protect skin from the sun daily
- Avoid smoking
- Adopt a regular skincare routine
Things to include in your diet
- Hyaluronic acid: An important compound for collagen in the skin, hyaluronic acid can be added to your diet and is found in beans, root vegetables, and soy.
- Vitamin C: It can’t be produced by the human body but is great for the skin and the body in general. It can be taken as a supplement or found in fruit and veg.
- Ginseng: There is some research to show that ginseng, found in the form of tea, tinctures, and supplements, can help stop skin cells from ageing.
- Antioxidants: A debatable term but said to help to protect the body from free radicals and protect the collagen you have, these are in things like blueberries, green tea, cinnamon, and some essential oils.
Our recipe section is designed to make these changes more manageable for you.