Top tips to improve the skin you’re in
As one approaches their 50s, it becomes evident that their skin no longer possesses the resilience of youth. While factors like genetics and hormonal changes during perimenopause and menopause are inevitable, there's significant potential to enhance skin health through proper nutrition—at any age.
External factors known to accelerate skin aging include:
- UV radiation, particularly UVA
- Smoking
- Air pollution
- Poor nutrition
In addition to mitigating these influences, several key nutrients play essential roles in maintaining healthy skin:
Hydration: Water is critical, comprising over 64% of the skin's composition. Consuming at least 2 liters daily, and more if physically active, helps maintain skin hydration.
Protein, Specifically Collagen: Collagen, the primary structural protein in connective tissue, peaks around age 30 and declines, particularly during menopause. Key components like glycine, proline, and hydroxyproline are crucial. Type I and III collagen supplements have shown benefits in skin hydration, elasticity, density, and wrinkle reduction within 60 days.
Astaxanthin: This compound, which gives salmon and lobster their reddish hue, has been shown to improve skin moisture content, elasticity, and reduce wrinkles when taken orally.
Probiotics: Emerging research suggests probiotics play a significant role in maintaining a healthy skin microbiome. Strains like Lactobacillus plantarum HY7714 show promise in influencing markers of skin aging positively.
Essential Fatty Acids: Omega-3 and Omega-6 are essential for skin health, as the body cannot produce them. They contribute to skin hydration and other vital functions. Sources include fatty fish, nuts, seeds, and certain oils.
To promote healthy skin at any age, it's crucial to minimise factors that accelerate aging such as UVA exposure, smoking, and pollution. Instead, focus on a colourful diet rich in carotenoids (found in orange, red, and yellow foods), Type I and III collagen, probiotics, water, and astaxanthin.
For personalised advice on enhancing skin through nutrition, individuals can seek a consultation with a Kathryn Khiroya, Clinical Nutritionist at Epoch Health.