2023-08-10 02:51:00
Menopause is defined as the period when a woman ceases to be fertile, usually around the age of 50 (between 45 and 55). This is a natural process that every woman faces and, importantly, it is not a disease!
In France, regarding 10 million women are menopausal. During menopause, the body produces fewer and fewer sex hormones such as estrogen and progesterone, causing ovulation and menstruation to stop.
Before reaching menopause, a woman goes through a phase called “premenopause”, which is the period of fertility following puberty, and then through a phase called “perimenopause” which usually lasts between two and seven years.
During perimenopause, female hormone levels gradually decline. It is during perimenopause that most women begin to experience the first symptoms of menopause, such as hot flashes, trouble sleeping, mood swings, and menstrual irregularities.
These symptoms can vary from woman to woman in terms of severity and duration
Understand the relationship between menopause and collagen loss
The production of collagen is intimately linked to the presence of estrogens. When estrogen levels decrease, collagen production also decreases, leading to thinner skin and the appearance of wrinkles.
This alteration of the structure of the skin is also accompanied by a loss of hydration of the mucous membranes.
Remember that collagen is a protein responsible for the density and firmness of the skin as well as the health of joints, tendons, cartilage and bones. From regarding age 35, the body secretes less of the hormone, and up to age 50, a woman loses half of her collagen.
The consequences of the decrease in collagen during menopause
The loss of collagen has several consequences for a woman in menopause:
For the skin
During menopause, the decline in estrogen levels leads to a drop in collagen production. This can lead to thinning of the skin, loss of firmness and elasticity, as well as the appearance of more pronounced lines and wrinkles
Skin dryness
The decrease in collagen can also contribute to a decrease in skin hydration. The mucous membranes can also be affected, which can lead to vaginal dryness and associated discomfort.
A loss of bone density
Lower estrogen levels during menopause can also impact bone health. Collagen is an essential component of bone structure, and its depletion can lead to loss of bone density, increasing the risk of osteoporosis.
Weakening of connective tissues
Collagen is also present in the connective tissues of the body, such as tendons and ligaments. Its decrease can lead to a weakening of these tissues, increasing the risk of injury, joint pain and mobility problems.
Here is a list of good practices to put in place as soon as menopause arrives:
A balanced diet
A balanced diet can play a crucial role in collagen production. Certain foods are rich in essential nutrients for collagen synthesis, such as protein, vitamins C and E, antioxidants, and omega-3 fatty acids.
Sources of protein include lean meat, fish, eggs, legumes and dairy products. Foods high in vitamin C include citrus fruits, berries, peppers, and leafy green vegetables.
Vitamin E and antioxidants are found in nuts, seeds, avocados and colorful vegetables. Omega-3 fatty acids are found in oily fish, flax seeds and walnuts. It is recommended to include these foods in a balanced daily diet
Good hydration
Hydration is essential for maintaining skin health, including collagen production. Drinking enough water helps keep skin hydrated from within. Using specific moisturizers can also help maintain hydrated skin.
It is recommended to drink regarding 1.5L to 2L of water per day and to use moisturizers adapted to your skin type.
Collagen supplementation
During menopause, collagen supplementation may be considered to support collagen production.
Collagen entering into the composition of bones, its peptides are essential during menopause and post-menopause in the same way as calcium and vitamin D. In addition, collagen helps maintain skin hydration and fight once morest skin aging.
To alleviate the inconveniences of menopause, a supplement of 10g of collagen is ideal in order to limit skin aging, strengthen body structure and maintain hydrated skin and a luminous complexion.
Start with a cure of 3 months at the rate of 10g per day then maintain all year round with 5g daily
Appropriate skin care
A menopausal skincare routine can help maintain skin health and appearance. Some ingredients beneficial for collagen production can be included in skin care products, such as vitamin C, hyaluronic acid, and retinoids.
Vitamin C promotes collagen production, hyaluronic acid helps hydrate the skin, and retinoids can stimulate cell turnover. It is recommended to choose products adapted to your skin type and to establish a care routine including cleansing, hydration and sun protection.
A healthy lifestyle
A healthy lifestyle can have a positive impact on skin health during menopause. Regular exercise helps stimulate blood circulation and promote healthy skin.
Stress management is important because chronic stress can affect skin health. Quality sleep also promotes cell regeneration.
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