Team Inspiriko - August 2022
7 Nutrients for Skin, Hair & Nails In Menopause
For many women, reaching menopause means not having your period every month - no more cramps, pain, headaches, and bleeding. But unfortunately, this is not the only thing menopause brings about in your body. Due to a lack of female hormones, you may notice how your hair starts thinning, your nails become brittle, and your skin loses its plumpness.
While all of these changes are normal during this period in time, you don’t have to passively see how your hair, skin, and nails wither. Instead, by adopting a healthy diet, you can manage these changes and improve your overall well-being. B vitamins, protein, and phytoestrogens, among other super nutrients, can do wonders for your body, helping you look and feel your best. Age well and enjoy a fulfilling life during and after menopause with these 7 nutrients for skin, hair, and nails.
Less Collagen, More Problems: The Surprising Impact on Your Hair, Skin, and Nails
One of the main reasons why your hair, skin, and nails seem to age more rapidly during menopause is because collagen starts to decrease as soon as you hit your 20s (1) and even more so when you reach perimenopause. This is the most abundant protein in the human body, making up 30% of your body’s total protein. Collagen and keratin are found in large amounts in your hair and nails, providing them with strength and thickness.
Unfortunately, during perimenopause, your body's estrogen production starts to decrease, affecting your collagen production as well, which profoundly impacts their structure and appearance. Let’s understand exactly how this works below.
Impact on Your Hair
Collagen plays a crucial role in maintaining the strength and elasticity of our hair. Without enough collagen, hair can become brittle, thin, and prone to breakage, even resulting in hair loss (2). During this period, your progesterone also drops, decreasing your hair follicles and producing thinning.
Other effects you may see on your hair:
● Dull-looking hair
● Thinning
● Shedding
Impact on Your Skin
Similarly, collagen keeps your skin firm, plump, and youthful-looking. As you age, the decline in collagen production leads to wrinkles, fine lines, and sagging skin formation (3). Moreover, this makes your skin more prone to damage from environmental factors, such as UV radiation and pollution.
Impact on nails
Going through menopause can also affect the strength and thickness of your nails. Collagen and keratin are both important structural proteins found in the body. During menopause, the production of collagen and keratin in the body can decrease (4), making your nails brittle, weak, and prone to breaking forming ridges, and other nail deformities.
7 Nutrients for Skin, Hair & Nails
All of these effects of menopause on your body may sound discouraging, but stay positive: you don’t have to be a passive spectator during this period. Instead, you can take the bull by the horns and start doing something critical: improve your diet and the quality of the nutrients you eat daily.
Here are seven essential nutrients, along with their food sources, that can help you elevate the condition of your hair, skin, and nails during menopause and enjoy a youthful, glowing appearance once again:
Omega-3 Fatty Acids
Omega-3 fatty acids are necessary to strengthen your skin, hair, and nails while regulating your hormone levels (6). These healthy fats help keep skin moisturized and prevent dryness and flakiness, also reducing the appearance of acne and other skin conditions.
The best sources of omega-3 fatty acids include:
● Fatty fish such as salmon and sardines,
● Flaxseed and chia seeds
● Walnuts.
For vegans and vegetarians, algae-based supplements can provide a good source of omega-3 , together with natural supplements like Organic Black Seed Oil, packed with Omega 3, 6 and 9.
Vitamin C
An orange a day keeps the doctor away! Vitamin C is a powerful antioxidant that contributes to your skin elasticity (7) and promotes collagen production, reducing fine lines and wrinkles.
And let’s not forget it can help you manage oxidative stress brought about by menopause, so why not try a natural supplement like Super Green Energy, a superfood that provides you with 75% of all the vitamin C you need per day.
Foods that are high in vitamin C include:
● citrus fruits,
● berries,
● kiwi,
● bell peppers,
● and broccoli.
Vitamin A
Did you know that vitamin A can encourage cell production and regeneration, thus reducing the effects of ageing? This unique nutrient is also a natural moisturizer of tissues, giving your hair lustre (8) and reducing the brittleness of nails and skin dryness (9). It can also help to improve skin texture and reduce the appearance of fine lines and wrinkles.
Foods that are high in vitamin A include:
● Sweet potatoes,
● Carrots,
● Spinach,
● Mango,
● and kale.
Zinc
Zinc is a mineral that plays an important role in the process of creating new proteins in the body. This process is called protein synthesis, and it's crucial for the growth and maintenance of many tissues in the body, including your hair and nails.
Your hair and nails are both made up of a protein called keratin. As your body creates new keratin to replace old or damaged keratin, it needs zinc to support the process of protein synthesis (10). In other words, without enough zinc, your body may not be able to produce enough keratin to keep your hair and nails healthy and growing. Zinc also helps regulate oil production in the skin, reducing the risk of acne.
This essential mineral can be found in foods such as:
● Oysters,
● Beef,
● Pumpkin seeds,
● and chickpeas.
Protein
Protein is another essential nutrient that plays a critical role in the health and maintenance of our hair, skin, and nails. Including high-quality protein in our diet can help to boost collagen production and support these tissues, as protein provides the building blocks needed to create new collagen in your body (11).
Foods that are high in protein include:
● Lean meats,
● Fish,
● Eggs,
● Beans,
● And lentils.
B Vitamins
B vitamins like biotin are necessary for the proper function of enzymes involved in metabolizing carbohydrates, proteins, and fats. This vitamin is crucial for healthy hair, skin, and nail growth and maintenance. In fact, biotin deficiency can lead to hair loss, dry and scaly skin, and brittle nails (5).
Foods that are high in biotin include:
● Eggs,
● Almonds,
● Sweet potatoes,
● Spinach.
Other B vitamins, such as B12 and folate, are necessary for cell growth and repair, which is essential for healthy skin and can be found in superfood blend like Super Green Energy.
Phytoestrogens
Phytoestrogens are plant compounds that have a similar structure to estrogen, the hormone that declines the most during menopause (12). Consuming more phytoestrogens through your diet or through natural supplements like Thrive Not Pause can “compensate” for this lack of estrogen and give support to your body in several ways:
● Skin: Phytoestrogens can help improve skin elasticity and hydration, reducing the appearance of fine lines and wrinkles. Soy isoflavones, for example, have been shown to improve skin moisture and elasticity in postmenopausal women.
● Hair: Phytoestrogens promote new hair growth, thus reducing hair thinning and loss in menopausal women.
● Nails: Phytoestrogens can support collagen production and improve your nails' health.
Phytoestrogens are found in foods such as:
● Soybeans,
● Legumes,
● Flaxseed,
● And sesame seeds.
And if you’d like to give your body a little boost and even more hormonal support, you can try out Thrive Not Pause, a completely natural supplement that can help you feel like yourself again.
Beyond Nutrition: Effective Ways to Enhance Skin, Hair, and Nail Health
Taking Supplements
Many times, no matter how much effort you put into strengthening your diet, you may still lack some nutrients essential for your health. This is when supplements can come into play and help you boost the production of collagen, keratin, and other proteins to improve your appearance. Some key supplements you may take include biotin, vitamin C (contained in Super Green Energy), and even collagen peptides.
Taking Supplements
Many times, no matter how much effort you put into strengthening your diet, you may still lack some nutrients essential for your health. This is when supplements can come into play and help you boost the production of collagen, keratin, and other proteins to improve your appearance. Some key supplements you may take include biotin, vitamin C (contained in Super Green Energy), and even collagen peptides.
Staying Hydrated
Drinking enough water throughout the day is vital not only for the correct functioning of bodily functions but also for the health of your skin, hair, and nails. Water helps moisturize and hydrate these areas, preventing dryness and brittleness (13). Also, water delivers nutrients like vitamins, minerals, and amino acids where they are needed (yes, your hair and skin and only some examples).
Finally, drinking water will also help your body flush out toxins that sometimes cause problems like acne or eczema, so make sure to have at least 2 litres of water every day.
Managing Stress
Chronic stress can affect every part of your life and, you guessed it, can cause several skin problems, including acne, eczema, and psoriasis (14). When stressed, your body releases hormones like cortisol, triggering inflammation and worsening skin conditions. Stress can also make you neglect your skincare routines, leading to clogged pores, dull skin, and other issues.
Plus, when we're stressed, our bodies go into "fight or flight" mode, which can lead to hair thinning and shedding. As a result, managing stress through activities like yoga, meditation, or deep breathing is vital for better health and wellbeing.
Getting Enough Sleep
Together with enough water and great health supplements, adequate sleep plays a crucial role in repairing and regenerating your tissues (15). During sleep, the body undergoes several restorative processes, including the production of new cells, the removal of damaged ones, and the release of hormones that promote growth and repair.
When we don't get enough sleep, our body is unable to carry out these processes effectively, leading to a range of negative effects, such as dull skin, hair loss, and fragile nails.
Nail Know-How
Brittle nails can be caused by several factors, such as frequent exposure to water or harsh chemicals. To take care of your nails, avoid using harsh nail products such as acetone-based nail polish removers, and wear gloves when doing household chores. Additionally, moisturize your nails and cuticles regularly with nourishing oil to make them stronger.
Shampoo Like an Expert
To maintain healthy hair, avoid using heat-styling tools, which can cause hair damage and breakage. Instead, opt for oil treatments to moisturize and nourish the hair. And another thing that can bring your hair back to life is massaging your scalp while shampooing, as it will improve blood circulation and promote healthy hair growth (16).
By incorporating these tips into your daily routine, you’ll soon notice a great difference in the health of your skin, hair, and nails, and combat the effects of ageing and menopause combined.
The Bottom Line
As the saying goes, "you are what you eat," and that rings true when it comes to the health of our bodies. By incorporating these 7 essential nutrients into your diet, you can keep your skin, hair, and nails in tip-top shape during menopause, when hormone fluctuations can wreak havoc on your body.
Don't wait until your hair is falling out or your skin is dry and dull to start paying attention to your nutrition. Incorporate omega-3 fatty acids, vitamins, zinc, and protein into your diet as soon as possible to boost collagen and keratin production.
Also, consider taking supplements to ensure you get everything your body needs. Remember, caring for your body during menopause is not just about looking good: it's about feeling your best.
REFERENCES
1. Ganceviciene, R., Liakou, A. I., Theodoridis, A., Makrantonaki, E., & Zouboulis, C. C. (2012). Skin anti-aging strategies. Dermato-Endocrinology, 4(3), 308–319. https://doi.org/10.4161/derm.22804
2. Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2018). The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and Therapy, 9(1), 51–70. https://doi.org/10.1007/s13555-018-0278-6
3. Li, C., Fu, Y., Dai, H., Wang, Q., Gao, R., & Zhang, Y. (2022). Recent progress in preventive effect of collagen peptides on photoaging skin and action mechanism. Food Science and Human Wellness, 11(2), 218–229. https://doi.org/10.1016/j.fshw.2021.11.003
4. Goluch-Koniuszy, Z. S. (2016). Nutrition of women with hair loss problem during the period of menopause. Menopausal Review, 1, 56–61. https://doi.org/10.5114/pm.2016.58776
5. Lipner, S. R., & Scher, R. K. (2017). Biotin for the treatment of nail disease: what is the evidence? Journal of Dermatological Treatment, 29(4), 411–414. https://doi.org/10.1080/09546634.2017.1395799
6. Omega-3 Fatty Acids: An Essential Contribution. (n.d.). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/#:~:text=What%20makes%20omega-3%20fats,of%20artery%20walls,%20and%20inflammation.
7. The Roles of Vitamin C in Skin Health. (2017). Nutrients, 9(8), 866. https://doi.org/10.3390/nu9080866
8. VanBuren, C. A., & Everts, H. B. (2022). Vitamin A in Skin and Hair: An Update. Nutrients, 14(14), 2952. https://doi.org/10.3390/nu14142952
9. Zasada M, Budzisz E. Retinoids: active molecules influencing skin structure formation in cosmetic and dermatological treatments. Postepy Dermatol Alergol. 2019 Aug;36(4):392-397. doi: 10.5114/ada.2019.87443.
10. Ogawa, Y., Kinoshita, M., Shimada, S., & Kawamura, T. (2018). Zinc in Keratinocytes and Langerhans Cells: Relevance to the Epidermal Homeostasis. Journal of Immunology Research, 2018, 1–11. https://doi.org/10.1155/2018/5404093
11. Collagen. (n.d.). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/collagen/
12. Desmawati, D., & Sulastri, D. (2019). A Phytoestrogens and Their Health Effect. Open Access Macedonian Journal of Medical Sciences, 7(3), 495–499. https://doi.org/10.3889/oamjms.2019.086
13. Hammond, C. (2012, September 4). Is drinking extra water good for your skin? BBC - Homepage. https://www.bbc.com/future/article/20120903-is-drinking-water-good-for-skin
14. Rousset, L., & Halioua, B. (2018). Stress and psoriasis. International Journal of Dermatology, 57(10), 1165–1172. https://doi.org/10.1111/ijd.14032
15. Elkhenany, H., AlOkda, A., El-Badawy, A., & El-Badri, N. (2018). Tissue regeneration: Impact of sleep on stem cell regenerative capacity. Life Sciences, 214, 51–61. https://doi.org/10.1016/j.lfs.2018.10.057
16. Koyama T, Kobayashi K, Hama T, Murakami K, Ogawa R. (2016). Standardized Scalp Massage Results in Increased Hair Thickness by Inducing Stretching Forces to Dermal Papilla Cells in the Subcutaneous Tissue. Eplasty, 25, 16-28.
PRODUCTS THAT CAN HELP
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