Skin In The Game

As a nutrition coach, I’ve worked with many women navigating menopause, and one of the most common concerns I hear is:

"My skin doesn’t look the same anymore—it’s drier, less firm, and I feel like I’ve lost my glow."

These changes can feel frustrating, but they’re completely natural. Hormonal shifts, collagen loss, and increased inflammation all play a role in why the skin starts to wrinkle, sag, or lose its vibrancy. But here’s the good news: the right nutrition and habits can make a real difference.

Here, I’ll break down the common issues and solutions for each of them.

- Why menopausal skin changes happen ?(so you understand what’s going on in your body)

- What are the key nutrients your skin needs ? (to keep it plump, hydrated, and glowing)

1. Collagen Loss: The Root Cause for Wrinkles and Sagging

Collagen is the structural protein that keeps skin firm, plump, and elastic. However, by the time a woman reaches menopause, collagen production drops by nearly 30% in the first five years! This leads to:

• Wrinkles and fine lines due to reduced skin elasticity

• Sagging skin, especially around the jawline and cheeks

• Thinner and more fragile skin that heals slower

Nutritional Fix:

• Collagen-rich foods: Bone broth, fish skin, chicken skin, egg whites

• Vitamin C boosts collagen synthesis: Bell peppers, citrus fruits, guava, kiwi

• Zinc and Copper support collagen formation: Pumpkin seeds, cashews, shellfish

Pro Tip:

• Think "C" for Collagen – Eat Chicken skin, Citrus, and Cashews to boost collagen naturally.

2. Dry, Thinner Skin: The Estrogen Connection

Estrogen plays a huge role in skin hydration and thickness. As estrogen levels drop, so does the skin’s ability to:

- Retain moisture → leading to dryness and rough texture

- Produce hyaluronic acid → causing loss of plumpness

- Strengthen the skin barrier → making skin more sensitive

Nutritional Fix:

• Hydrating foods: Cucumbers, watermelon, coconut water, tomatoes

• Omega-3s seal in moisture and reduce dryness: Fatty fish (salmon, mackerel), walnuts, flaxseeds, chia seeds

• Phytoestrogens mimic estrogen and supports skin elasticity: Flaxseeds, soy, sesame, chickpeas

Pro Tip:

• Eat your water! High-water-content foods like watermelon, cucumbers, and celery keep skin hydrated.

• Omega-3s are skin’s natural moisturizer!

3. Inflammation and Oxidative Stress: Fast-Forwarding Skin Aging

Menopause increases oxidative stress, resulting in skin more prone to damage from:

- UV rays causing sun damage and dark spots.

- Pollution causing free radicals to break down collagen.

- Processed foods and sugar triggering inflammation and making skin age faster.

Nutritional Fix:

• Antioxidant-rich foods protect skin from free radicals: Berries, dark chocolate, green tea, pomegranates

• Vitamin E allows skin barrier protection: Almonds, sunflower seeds, avocado, prawns

• Turmeric and Green Tea reduce inflammation: Add turmeric to meals and drink green tea daily

Pro Tip:

• “T for Turmeric, T for Tight Skin” – Add turmeric to food or supplement with Curcumin.

4. Slower Cell Turnover causing Dull and Lackluster Skin

• Young skin regenerates every 28 days, but after menopause this process slows down leading to dullness, rough texture and uneven skin tone.

• Dead skin cells linger longer making the skin look tired and dry.

Nutritional Fix:

• Vitamin A boosts cell renewal: Sweet potatoes, carrots, spinach, eggs, liver.

• Natural enzymes from exfoliating fruits help shed dead skin: Pineapple, papaya, kiwi

Pro Tip:

• Eat more "Orange Foods" – Sweet potatoes, carrots, and papaya are rich in Vitamin A, essential for cell renewal.

5. Stress and Cortisol causes More Wrinkles and Puffiness

• Cortisol the stress hormone, breaks down collagen and causes water retention, leading to wrinkles, sagging, and puffy eyes.

• Poor sleep, anxiety, and lifestyle stress accelerate aging.

Nutritional Fix:

• Magnesium reduces cortisol and improves sleep: Bananas, dark chocolate, nuts, vegetables

• Adaptogens help the body handle stress: Ashwagandha, holy basil, ginseng

Pro Tip:

• Take a daily Magnesium supplement if needed.