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Perimenopause and Eczema

Perimenopause and Eczema

by | Aug 10, 2023 | Anti-ageing, Perimenopause, Skin

Woman inviting you into the website

As if navigating the hormonal changes of perimenopause wasn’t challenging enough, many women (including myself!) also find themselves grappling with an increase in eczema symptoms during this phase of life, or in my case, eczema for the first time! Yippee!! So my friend, I’m here to help by helping you understand this connection and provide you with some practical tips to manage eczema during perimenopause. So, let’s get started!

Want my free age-defying secrets? (Silly question, i know!) click here now

Understanding the Connection Between Peri/Meno and Skin

Skin changes are a symptom of fluctuating hormones in women as I’ve outlined in the past couple of blogs and episodes of The Ageless and Awesome Podcast.

The three primary hormones that affect the skin are:

1. Progesterone: Supports oestrogen and keeps skin moist and supple.

2. Oestrogen: Helps with collagen production and maintains skin thickness.

3. Testosterone: Manages sebum production and helps with elasticity.

Of these, oestrogen levels plays the most significant role in your skin health. Oestrogen, also known as estradiol, is a hormone closely linked to the female reproductive system and organs, however it also impacts the body in a number of other functions.

For example: 

– At puberty, oestrogen helps with the growth of long bones and the fusion of growth plates AND protects bones throughout life, preventing osteoporosis.

 – During puberty and pregnancy, oestrogen encourages the growth of mammary ducts.

 – Oestrogen provides lubrication and moisture to vaginal epithelial mucosal cells.

 – Cardiovascular health benefits from oestrogen because it reduces LDL ( “bad cholesterol”) and increases HDL (“good cholesterol”).

Along with these essential functions in your body, oestrogen plays a critical role in keeping skin supple, elastic, and smooth.

Skin Health and Eczema 

Some skin dryness comes from the ageing process. As we get older, our skin becomes less watertight and both men and women experience thinner epithelial layers which allows moisture to evaporate through the skin more quickly.

For women, dry skin also comes from the loss of oestrogen during perimenopause. The skin-smoothing collagen and moisturising oils in the skin are supported with oestrogen so as oestrogen levels drop, a loss of collagen and nourishing oils occurs. Without enough collagen and skin oils, skin becomes less able to retain moisture, making it dry, itchy, and flaky.

Atopic dermatitis, also known as eczema, causes itchy skin, scaly patches, blisters, and dry skin. Although eczema can occur at any time in a person’s life, perimenopause can create the perfect storm for eczema symptoms to appear. In addition to hormonal imbalance, the pH level of perimenopause skin begins to change when a woman nears 50 years of age. Skin can become sensitive and less resilient, resulting in menopause-associated face rashes or eczema. Fabrics, dyes, perfumes, and stress can induce skin reactions much more quickly during perimenopause.

This was certainly the case for me. To listen to my story on The Ageless and Awesome Podcast.

Hormone imbalance is the primary cause of eczema during perimenopause (shocker, right?!?). Diminished oestrogen levels cause the skin to become more reactive to internal and environmental triggers. In addition, age and hormonal imbalance prevent the skin from healing as quickly as it used to, resulting in persistent eczema symptoms. Therefore, women with a previous history of eczema may experience a significant recurrence of their symptoms. For these women, eczema and menopause may go hand in hand.

Managing Eczema in Peri/Menopause

Moisturise, Moisturise, Moisturise!

One of the most crucial steps in managing eczema is to keep your skin well-hydrated. Opt for fragrance-free and hypoallergenic moisturisers to avoid any potential irritants. Also be mindful of using natural ingredients wherever possible to avoid endocrine disrupting chemicals that can further contribute to hormone fluctuations. Apply moisturiser immediately after bathing to lock in the moisture. Consider using thicker ointments or creams rather than lotions (especially in the cooler, drier months), as they provide a stronger barrier for your skin.

Choose Gentle and Fragrance Free Products

Perimenopause itself can be a stressful time due to the various physical and During perimenopause, your skin may become more sensitive, so it’s essential to choose gentle skincare and household products. Avoid harsh soaps, detergents, and other potential irritants that may exacerbate your eczema symptoms. Opt for products labeled as “fragrance-free” or “hypoallergenic” to minimise the risk of skin irritation.

Manage Your Stress

Stress can trigger or worsen eczema symptoms. Perimenopause itself can be a stressful time due to the various physical and emotional changes you may be experiencing plus the life stressors in our 40s/50s can be increased. Engage in stress-reducing activities such as deep breathing exercises, yoga, meditation, or engaging in anything that brings you joy. Taking care of your mental well-being can have a positive impact on your skin.

Nourish Your Body

A nourishing diet with the ideal foods for your skin and hormones can work wonders for your skin health. Include foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel), chia seeds, and walnuts. These healthy fats have anti-inflammatory properties that may help reduce eczema flare-ups. Avoid potential trigger foods like dairy, gluten, and certain spices, as they can worsen inflammation in some individuals or get your very own personalised nutrition plan in The Glow Protocol™️ so that you know the EXACT foods for your optimal health. It was life changing for me and my skin.

Consult a Practitioner

If your eczema symptoms become severe or you just can’t seem to get on top of it, it’s best to seek professional help. A qualified Health Care Practitioner, (err…like me!) can provide personalised advice and recommend the best management plan for your situation. You’ll be so glad you did. 

Of course, this is general advice and not a personalised protocol. If you’re look for a more personalised approach and a protocol with the EXACT strategy for your individual biochemistry, then click this link to learn more.

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

PB & Berry Smoothie

PB & Berry Smoothie

by | Jul 20, 2023 | Immunity, Recipes, Skin

Woman with brain fog

Smoothies are my favourite breakfast, post workout drink and afternoon snack.  This smoothie has a mild taste, and you can increase the amount of cacao, PB or fruit to make it to your own taste.  I’ve put pea protein in this one as it was my breakfast, but that’s optional.

Want my free age-defying secrets? (Silly question, i know!) click here now

Ingredients

250mL almond mylk (or milk of your choice)

2 tblsp rolled oats

2 tblsp pea protein (optional)

1 heaped tblsp organic/natural peanut butter (please always use natural PB.  Commercial PB is full of sugar and other horrid additives.)

1 tsp of cacao

1 tblsp LSA

4 fresh strawberries (frozen berries are also great)

a handful of ice (if using fresh berries)

Method

Pop all of these ingredients in the blender preferably in this order (just don’t put the PB in first as it’ll wrap around the blades!) and blitz away for 20 sec. 

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you feeling (and looking) amazing now and for decades to come!

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Chocolate for Breakfast – Yes Please!

Chocolate for Breakfast – Yes Please!

by | Jul 18, 2023 | Anti-ageing, Recipes, Skin

Woman with brain fog

So if you’ve watched my video, you’ll know how much I looove chocolate!  And chocolate for breakfast is pretty decadent.  I experimented with chocolate oats and this recipe is pretty awesome…

This simple breakfast is highly nutritious, and will keep you satisfied for hours.  I used raw cacao which is truly amazing, with almost 3x the iron content of red meat, 30% more calcium than cow’s milk and one serve gives you 20% of your daily magnesium intake.

Raw cacao also contains neurotransmitters which are associated with feelings of happiness and wellbeing.  Yes – proof that chocolate makes you happy (like you didn’t know that already!)

And before I stop raving on about the health benefits of raw cacao – I have to mention the antioxidant content. Antioxidants reduce inflammation in the body.

Raw cacao has the highest antioxidant content of any food in the world.  This translates into cancer and other degenerative disease prevention, and there’s emerging evidence of an anti-aging effect due to collagen boosting activity.

Yes, this is chocolate I’m talking about lovelies!

I add chia seeds for additional protein and omega 3’s.

The oats (never use instant oats or those oats that come in sachets – please!) are of course a good complex carbohydrate rich in fibre (beta-glucan) which is known to lower bad cholesterol. Oats are also a great source of minerals such as manganese, selenium, phosphorus, magnesium, and zinc.

They may reduce cardiovascular disease, lower blood pressure and colon cancer.  

And the hazelnuts give you a little boost of fibre, potassium, folate and Vitamin E.

Phew!  For such a simple breakfast, it is seriously good for you.  And did I mention how gooooood it tastes!

Want my free age-defying secrets? (Silly question, i know!) click here now

Ingredients

⅓ cup rolled oats

1 cup non-dairy milk

1 tsp raw cacao powder

1 tblsp chia seeds

½ tsp vanilla extract

A handful of hazelnuts, chopped

Method

Mix the oats, chia seeds, milk, vanilla extract and raw cacao powder together in a bowl and soak overnight. If you forget, you can miss the soaking part and just put this together in the morning, however soaking helps your body to absorb the nutrients more easily.

Cook the mixture as per the oats packet instructions. Usually this will involve simmering over a medium-low heat for approximately 10-15 minutes, or until they’re at the consistency that you like to eat them.  Soaking will reduce the cooking time considerably.

While these are simmering, put a small pan over a low heat and gently toast the hazelnuts. These really only need to be warmed through. They burn easily so please keep an eye on them.

Once the oats are cooked, pour them into a bowl and top with the hazelnuts. Prepare for deliciousness xx

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you feeling (and looking) amazing now and for decades to come!

 

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

How To Make 2023 Your ‘Year Of Youth’

How To Make 2023 Your ‘Year Of Youth’

by | Dec 26, 2022 | Anti-ageing, Skin

The past few years have left many of us feeling drained, overwhelmed and older than we’d like. But you can make 2023 your Year Of Youth – a time for focusing on feeling energised, motivated and youthful in mind and body.

How to make 2023 the Year Of Youth

STEP 1: DECIDE ON WHAT YOU WANT FOR YOURSELF

The biggest mistake I see people making is that they set their New Year goals based on what they think they should work towards, or what others want them to work on. But the secret to success is to choose the areas that you want to achieve for yourself – including knowing your ‘why’ behind those goals.

To give you some inspiration, here are some of the goals that my Glow Protocol clients come to me with:

  • Weight loss/fat loss

  • Better sleep

  • Glowing, youthful skin

  • Balanced hormones

  • Better management of health condition(s)

  • Improved gut health

  • Increased energy levels

It’s important to not go overboard with your goals. Stick to choosing 1-3 areas you want to focus in on. Remember, when it comes to your health, improving one or two areas will have a ripple effect anyway! So pick your top priorities.

STEP 2: IDENTIFY HOW YOU CAN WORK ON THESE AREAS

The next is to figure out how you can tackle these priorities.

For example, weight loss is a great goal – but what do you need to achieve this? There’s a good chance you’ve already tried diets and had little to show for it. So we need to look at the reasons behind why your weight isn’t shifting (psst – if this is the case for you, I’ve covered potential reasons in a previous blog!)

Depending on your focus, you may need to consider contributing factors such as:

These underlying issues can stop you from achieving your intended outcomes. Not to mention – when your progress stalls, your motivation wanes and you’re likely to give up!

Find the steps and habits you need to work towards your goals. And if you don’t know the steps and habits? Skip down to step 4.

STEP 3: COMMIT TO THE PROCESS

It’s one thing to set goals, but quite another to commit to them. Countless studies have found that around 80% of New Years’ Resolutions have gone out the window by mid-Feb, and less than 10% of people will actually achieve their resolutions. The difference is committing to the process of changing your habits (and your life!)

Make a plan for how you can stay focused and on track in a sustainable manner. Do you know what you will do on the busy days, the stressful days, the impossible days? Have you included support and accountability in your plan?

And most importantly – can you picture spending the rest of your life with your new habits and behaviours? If not, your approach may need some revision.

STEP 4: SEEK SUPPORT

Doing it all by yourself can be overwhelming, confusing and exhausting. You may know what you want to work towards, but filtering through the bombardment of health advice out there can leave you feeling lost and paralysed.

That’s where working with a health expert can make all the difference. We have been trained not only in health, but in identifying what information is applicable to the individual based on their needs, goals and body.

This allows us to create a clear plan for you to help you achieve exactly what you want for your life and your health.

ARE YOU READY TO MAKE 2023 YOUR YEAR OF YOUTH?

Let’s jump on a FREE Anti-Ageing Strategy Call to talk about how we can get you feeling amazing in the New Year and beyond!

Book your time here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.

How Can I Boost My Collagen Naturally?

How Can I Boost My Collagen Naturally?

by | Nov 8, 2022 | Anti-ageing, Skin

Are you wondering how to give your collagen a helping hand? As we age, our collagen declines, contributing to the more visible signs of ageing such as wrinkles and reduced elasticity. But you do have options to support your collagen levels – and no, it’s not with an expensive skin cream!

What is collagen?

Collagen is the most abundant protein in the human body. It is composed of what we refer to as essential amino acids – meaning amino acids we have to consume through the diet as our bodies can’t make them.

There are different types of collagen found throughout the body, including:

  • Skin

  • Bones and joints

  • Corneas of the eyes

  • Blood vessels

  • Organs including the lungs, liver and kidneys

The skin contains around 40% of our total body collagen, which is why collagen is often referred to when it comes to skincare products and treatments.

COLLAGEN IN BEAUTY PRODUCTS

Collagen is a big focus of the beauty industry and anti-ageing in general. You may even be using a face cream with collagen in it. Unfortunately, this is ineffective – you can’t actually absorb collagen through the skin, as the molecule is too big to cross over into the body! The only way you can get collagen into your system is by ingesting it.

Should I take a collagen supplement?

Right now, the jury is still out when it comes to the impact of taking collagen orally. There are some studies that suggest collagen supplements could improve skin elasticity, reduce wrinkles and increase hydration of the skin. But the research is still in the early stages, and many of the studies are done by collagen companies (so they may not be 100% unbiased!)

There’s certainly nothing wrong with using a collagen supplement – it is a good source of several essential amino acids. In fact, it may be useful for those who don’t consume many animal products to get in their glycine, proline and hydroxyproline (some of the building blocks for collagen). And studies into collagen supplements have not found any negative side effects.

But what may be more beneficial is supporting your body’s own collagen production.

HOW TO SUPPORT YOUR OWN COLLAGEN PRODUCTION

So how do we encourage collagen production? This comes down to ensuring your body has everything it needs to form collagen. Along with the amino acids I mentioned earlier, your collagen cofactors include:

  • Vitamin C

  • Zinc

  • Vitamin B5

In fact, that’s a big part of why I included these nutrients and more in my healthy ageing supplement, Energy Glow NR. It contains ingredients specifically to maintain skin integrity & structure, support skin repair and overall skin health – plus so much more. You can learn more about Energy Glow NR here.

Other simple ways to support your collagen include:

Be sun-smart and use SPF on the face, neck and décolletage. UV exposure from the sun creates a less organised collagen structure, leading to the formation of wrinkles and a reduction in elasticity.

Eat plenty of fruit and veg. These contain vitamin C, as well as antioxidants that help to protect your skin and promote collagen production. Aim for a rainbow of colours – this gives you a broader spectrum of antioxidants and nutrients.

Get your beauty sleep. No, it’s not just a saying – sleep is when your body is busy making new collagen. So if you’re not getting plenty of rest, you don’t get the chance to restore collagen levels.

DREAMING THAT YOU COULD TURN BACK THE CLOCK FOR YOUR SKIN AND YOUR BODY?

While the passing of time is inevitable, it’s possible to look AND feel young and vibrant again. To learn how this is possible, book yourself a FREE Anti-Ageing Strategy call here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.

Anti-Ageing Skin Tips That You Have To Try

Anti-Ageing Skin Tips That You Have To Try

by | Oct 25, 2022 | Anti-ageing, Skin

Do you love the thought of youthful, healthy skin for many years to come? While we can’t halt ageing, there are steps you can take to nourish & nurture your skin so it looks and feels younger for longer.

As a naturopath, these are my top anti-ageing skin tips that I not only recommend to my clients, but also implement myself.

Anti-Ageing Skin Tips That You Have To Try

EMBRACE EXFOLIATION

As you age, your skin turnover slows down. By exfoliating on a regular basis, you help to remove the dead skin on the surface and make your skin smoother, brighter and clearer.

Keep in mind that more is not always better – over-exfoliating can make your skin vulnerable to sensitivity, irritation and even UV damage. So it’s best to stick to 1-2 times per week and tweak from there, depending on how your skin responds.

Personally, I am a massive fan of konjac sponges as an eco-friendly, non-toxic alternative.

DON’T FORGET YOUR SUNSCREEN!

UV rays are a massive cause of premature ageing, particularly UVA. Unfortunately, UVA is the form of UV ray that also penetrates through windows! That’s why it’s best to wear a sunscreen that protects against UVA damage, even if you’re mostly indoors.

The #1 ingredient to look out for when it comes to UVA protection? Zinc oxide. It is found in plenty of low-tox and natural sunscreen options, and for good reason – it’s one of two ingredients known to protect against UVA.

My go-to sunscreen is Grown Alchemist Hydrating Mineral Sunscreen SPF30. It contains zinc oxide, is all-natural, vegan AND it’s lightweight with no white cast.

UP THE POLYPHENOL INTAKE

Research suggests that polyphenols counteract ageing by preventing cell senescence (aka zombie cells) as well as potentially removing senescent cells that have already formed.

There are countless research articles that look into specific polyphenols for protecting against ageing. But my personal rule of thumb is to eat as many different brightly coloured fruit, vegetables & plants as possible! This allows you to get a wide variety of polyphenols and antioxidants that work on different anti-ageing pathways.

AVOID AGES AT ALL COSTS

One of the big bad guys when it comes to ageing prematurely? AGEs (advanced glycation end products). These not only age your skin, but also contribute to inflammation, oxidative stress and even chronic disease like heart disease and diabetes.

So where do we find AGEs? The most common contributors to AGEs production are highly processed foods, refined carbohydrates and fried foods. So if you’re eating lots of treats, sweets, takeaway and other indulgences, it’s time to make some changes for your skin’s sake.

GET YOUR COLLAGEN NUTRIENTS IN

If you’ve looked into anti-ageing skin advice, you’ll know that supporting collagen is one of the most important tips. But to do this, we need to get the vital nutrients that support collagen production in on a daily basis.

Collagen cofactors include:

  • Vitamin C

  • Zinc

  • Vitamin B5

In fact, that’s a big part of why I included these nutrients and more in my healthy ageing supplement, Energy Glow NR. It contains ingredients specifically to maintain skin integrity & structure, support skin repair and overall skin health – plus so much more. You can learn more about Energy Glow NR here.

DREAMING THAT YOU COULD TURN BACK THE CLOCK FOR YOUR SKIN AND YOUR BODY?

While the passing of time is inevitable, it’s possible to look AND feel young and vibrant again. To learn how this is possible, book yourself a FREE Anti-Ageing Strategy call here.

Susie Garden

I help women feeling stressed, flat and older than they’d like regain their youthful energy and glow using a proven method so their natural beauty and confidence shines through.