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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.

Understanding The Gut-Skin Connection

Understanding The Gut-Skin Connection

by | Aug 9, 2023 | Perimenopause

Woman with brain fog

In recent years, researchers have uncovered a fascinating connection between the gut and the skin. Referred to as the gut-skin connection, this bi-directional relationship has emerged as an exciting field of research. Let’s shed some light on this connection and its implications for our health. By understanding how gut issues and inflammation can impact the skin, we can take proactive steps to get that skin glowing and promote optimal well-being.

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

The Gut-Skin Connection

The gut-skin connection operates in both directions, with the gut influencing the skin and vice versa. Gut issues, such as bloating, constipation, diarrhoea, and medically diagnosed conditions like IBS, ulcerative colitis, and Crohn’s disease, can sometimes reflect in the skin by causing inflammation. This inflammation often manifests as various skin conditions, including eczema, psoriasis, dermatitis, rosacea, acne, rashes, and itchiness.

Leaky Gut and Increased Intestinal Permeability

The root cause of gut-related skin inflammation lies in a phenomenon known as increased intestinal permeability or ‘leaky gut’. Intestinal permeability refers to the ability of nutrients and water to pass through the intestinal wall into the bloodstream. Under normal circumstances, tight junctions in the intestinal lining prevent the passage of unwanted molecules.

However, when gut inflammation is present, these tight junctions may become slightly more permeable, allowing clusters of molecules to pass through. This should not happen under normal circumstances, and the presence of these molecules or microbial components in the bloodstream triggers an immune response. Symptoms such as brain fog, skin inflammation, and various other manifestations may occur as a result.

Menopause and Perimenopause:

During menopause and perimenopause, the fluctuating levels of estrogen can contribute to increased intestinal permeability. Estrogen fluctuations, particularly the periods of decreased estrogen, can exacerbate leaky gut and skin conditions. Skin issues like eczema, psoriasis, and rosacea are commonly associated with these hormonal changes. Factors such as stress, lack of sleep, poor diet, certain medications (e.g., nonsteroidal anti-inflammatory drugs), and alcohol consumption can further contribute to increased intestinal permeability, compounding the skin issues experienced during menopause and perimenopause.

Additional Considerations:

Beyond hormonal changes, factors such as low stomach acid, poor digestion, and dietary choices can impact gut health and skin conditions. Low stomach acid and poor digestion have been reported in a significant number of acne sufferers. Therefore, it is crucial to assess the effectiveness of digestive processes and ensure proper breakdown of food through adequate chewing and mindful eating habits. Conditions like small intestinal bacterial overgrowth (SIBO) can also influence skin health, with SIBO increasing the risk of rosacea.

Conclusion:

Recognizing the profound influence of the gut-skin connection on our overall health is essential, especially for women going through menopause and perimenopause. By addressing gut health issues and promoting intestinal healing, we can reduce skin inflammation, have glowing skin and improve our well-being. Identifying problematic foods through a food journal and seeking professional guidance for gut healing strategies, rather than resorting to self-administered probiotics, are some of the steps to take. Additionally, prioritising hydration, quality sleep and stress management can further improve overall skin health.

This is the first in a series of skin health posts where I’ll dive deeper into topics such as wrinkles, sagging, and collagen loss to provide more support and advice. Remember, the journey to optimal skin health begins with small but meaningful steps, such as eliminating problematic foods and embracing habits that promote a healthy gut and radiant skin.

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.

How To Lose Weight Without Ageing Overnight

How To Lose Weight Without Ageing Overnight

by | Aug 2, 2023 | Anti-ageing, Weight Loss

How To Lose Weight Without Ageing Overnight

So many women want to know how to lose weight – but in a way that doesn’t make them look or feel older. Unfortunately, many weight loss programs out there aren’t set up to help you shift excess kilos in a sustainable way, nor do they care how you look afterwards! In fact, rapid weight loss will often lead to premature ageing.

But the good news is that you don’t have to choose between a healthy body weight and a youthful appearance. With these tips, you can work towards your weight loss goals and skip the premature ageing.

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

How To Lose Weight Without Ageing Overnight

Focus on nourishing foods

Most of the diets out there are focused on what you can’t have. All they do is deprive you, and set you up to fail the first time that a craving overcomes your willpower!

So if you want to know how to lose weight successfully? It’s time to turn this around and instead, make your priority to incorporate more nutrition into your day.

The easiest way to do this is by including a wide variety of wholefoods, including:

  • Fruit and vegetables
  • Nuts and seeds
  • Beans and legumes
  • Herbs and spices
  • Wholegrains such as oats
  • Dairy if you tolerate it (goat milk products are often better tolerated)
  • Eggs
  • Fish and shellfish
  • High-quality poultry and red meat

Not only will this make weight loss easier, but it will also provide you with key anti-ageing nutrients. And if that’s not enough, it also naturally crowds out less healthy options.

Psst – worried you’re not getting enough nutrition in to keep yourself youthful? Make sure you check out 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.

Incorporate strength training

A common cause of premature ageing during weight loss is reduced muscle mass. Muscles help us to stay younger and fitter for longer, so we want to hold onto them for as long as possible!

Too many women still believe that strength training will make them big and bulky. But strength training is one of the best forms of exercise for supporting a higher metabolism (so you can eat more food!) as well as preventing premature ageing.

Include at least 1-2 strength training sessions per week. This could include weight lifting, body weight exercise or even hobbies that incorporate strength training such as pole-dancing.

Don’t make it a race

When people are looking at how to lose weight, they often focus on losing as much as possible in a short period of time. But rapid weight loss will not only be unsustainable for most people – it also contributes to premature ageing.

That’s why it’s better to work on slow, sustainable weight loss. Not only does this increase your chance of maintaining your new weight, it also reduces the risk of muscle loss and gives your skin time to adjust to your body changes.

Prioritise hydration

Dehydration is one of the quickest ways to prematurely age your skin – and the rest of your body suffers just as much! Unfortunately, a lot of quick-fix diets and fads tend to dehydrate you.

Hydration is about two key factors:

  1. Drinking enough water (filtered is best)
  2. Including a balance of electrolytes that help you to utilise the water

The good news is that the latter will fall into place when you focus on eating mostly wholefoods. To boost your water intake, don’t just drink plain water – include water-rich fruit and vegetables, drink herbal teas, and even make yourself a smoothie! All of this adds up to more hydration for your skin and other organs.

Manage your stress levels

Chronic stress is a major driver of inflammation and inflammaging. So if you want to look and feel younger for longer, it’s critical that you manage your stress levels. This is even more vital when losing weight, as dropping body fat is a form of stress for the body.

Incorporate strategies such as yoga, deep breathing, meditation and hobbies such as gardening to help process your stress.

Skip the ageing accelerators

The last thing you want to do during this time of change is add more ageing factors into the mix! So ditch the common ageing accelerators, including:

By incorporating these strategies, you’re setting yourself up for success – not only in losing excess body fat, but in looking and feeling youthful in the process!

Want to drop the excess kilos without looking or feeling older? There is a way!

Stop Googling how to lose weight (because let’s face it, there’s so much misinformation out there!)

Instead, let’s jump on a FREE Pre-Screening Call to talk about how we can get you looking AND feeling amazing.

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.

Rapid Weight Loss Ages You – Let’s Look At Why

Rapid Weight Loss Ages You – Let’s Look At Why

by | Aug 1, 2023 | Anti-ageing, Weight Loss

Rapid Weight Loss Can Age You - Let's Look At Why

Have you ever worried about the side effects of losing weight? Women in their 30s, 40s and beyond can experience a massive change in their appearance when they lose weight rapidly – and not always in a good way. Let’s look at why rapid weight loss can cause premature ageing.

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

Why does rapid weight loss age you?

There are several key ways that rapid weight loss contributes to premature ageing.

Reduction in muscle mass

Firstly, when you lose weight rapidly, you’re not just losing fat. Quick weight loss methods also contribute to the loss of muscle mass. As your muscle mass drops, your body composition will alter (and your metabolism will also change, by the way!)

This means that you’ll have reduced strength, endurance and overall fitness, which can make you feel older. But it can also lead to changes to your posture and the shape of your body. These can all add up to both looking and feeling older.

Changes to skin elasticity

Another common experience when you lose weight quickly is a loss in elasticity. To put it simply, if you lose weight fast, your skin doesn’t have the time needed to adjust to the change in body composition. As a result, you’re more likely to have sagging skin and wrinkles.

This tends to be most noticeable in the face. Depending on how much weight you lose and your genetics, you may see new wrinkles, crows lines, a hollow area under the eyes and gaunt cheeks.

Dehydration

One often overlooked contributor to premature ageing with weight loss is dehydration. This is particularly common if you’re not consciously increasing your water intake, getting insufficient electrolytes or even restricting carbohydrates (such as a keto diet).

Why does this make such a big difference? Dehydration can cause dry, dull skin. It becomes more prone to wrinkles and other forms of damage that make you look older than you are.

Nutrient deficiencies

Weight loss diets are often deficient in key nutrients that keep you healthy and youthful. And as we know, if you’re not getting these nutrients in, premature ageing won’t be far behind! This is common in diets that restrict food groups or are too low in fat (because fat is a must for a healthy, youthful appearance!)

Want to make sure you’re getting plenty of healthy ageing nutrients? Make sure you check out 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.

Stress

Last but far from least, rapid weight loss puts a massive stress load onto your body. Once you add on all of your other forms of stress – work, family, responsibilities, the daily commute, the list goes on – it becomes a big problem.

Chronic stress feeds into inflammation and inflammaging, which is the biggest driver of premature ageing.

How can I avoid this side effect?

The good news is that you can have your weight-loss cake and eat it too! Despite what the Hollywood stories might say, you don’t have to choose between your face and your body.

Stay tuned for the next blog, where I’ll give you actionable steps for how you can lose weight without looking older.

Don’t opt for rapid weight loss fads that prematurely age you – there’s a better way!

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you looking AND feeling amazing.

 

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.

Your Metabolism Explained – What You Need To Know

Your Metabolism Explained – What You Need To Know

by | Aug 1, 2023 | Anti-ageing, Weight Loss

Woman with brain fog

Whenever we talk about weight loss, the topic of metabolism comes up. But do you know what it actually means and how it affects your body? Let’s get into some of the nitty gritty of your metabolism & what you can do with it.

What is metabolism?

First up, we need to understand what it is! There is a lot more to it than just losing or gaining weight. In fact, the definition of metabolism is:

All of the chemical processes that take place in the body to allow for growth, reproduction and maintenance of life

So it’s much more than just whether you can drop body fat or not!

It’s also important to note that there are several hormones & glands that play a part in controlling your metabolism. The major one to keep in mind specific to metabolic rate (how fast or slow it is) is your thyroid gland. In turn, your thyroid gland is controlled by your hypothalamus & pituitary gland in the brain.

Is it fixed, or can it be changed?

You might hear a lot of talk about a slow or fast metabolic rate. Teenage boys who can eat everything in sight and not put on a kilo? Fast metabolic rate. Someone with a condition such as Hashimoto’s that affects the thyroid’s function? Likely a slow metabolic rate that will lead to weight gain.

But it’s a big myth that your metabolism is fixed and there is nothing you can do about it! While there is a genetic component to the metabolic rate, there is plenty you can do to support a higher rate.

Does your metabolism drop with age?

Another common myth I hear from my clients? ‘Oh it’s just because I’m getting older, your metabolism slows down as soon as you hit 40 right?’

Think again. While there is some truth to it – there is a reduction that occurs – the latest science busted the idea that ageing was to blame for significant weight gain.

Research released in 2021 found that between 20 and 60, metabolic rate didn’t really change. It was once the participants reached 60 that the metabolism dropped – and even then, it was only by 0.7% per year.

It may even be that this myth itself is to blame. We tell ourselves that it’s inevitable to gain weight with age, so we don’t do anything to prevent it.

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

Tips to boost your metabolism

So now that you know a sluggish metabolism isn’t set in stone, what can you do to get it moving? Here are some simple habits to get you started.

Use movement

There are a few ways that physical activity can support your metabolism.

First up, we have incidental activity. If you’re moving frequently throughout the day and getting your steps in, this kicks up the metabolic rate.

Then there is more structured training. HIIT can support a healthy metabolism, although keep in mind it’s not for those under high or chronic stress. Strength training and building muscle can also be amazing for supporting your metabolic rate – muscle requires more calories to function and maintain itself. So if you add more muscle to your body, you will naturally increase your metabolism.

Don’t starve yourself – eat regularly!

I see so many women calorie restricting to lose weight. But this can actually have the opposite effect and leave you unable to eat a normal amount.

There are a few factors at play here. Calorie restriction can impair thyroid function, dropping the metabolic rate. Food also supports metabolism through TEF or thermic effect of food.  That’s right, food actually helps to burn itself off because it takes energy to digest and process it all!

And if that wasn’t enough, calorie restriction can also lead to nutrient deficiencies. If you don’t have the nutrients your body needs for an optimal metabolism, it can slow down the rate.

Get plenty of quality rest

If you’re skimping on sleep, you’re putting yourself at high risk of developing insulin resistance, which leads to cravings, weight gain and serious chronic health conditions. It also spikes your cortisol which puts pressure on the thyroid gland.

Make sure you prioritise 7-9 hours of high-quality sleep every night.

Add some green tea & spicy food

These ones have a minimal effect, but it can’t hurt to give them a go! Green tea and spicy food like chilli can give a minor boost to your metabolic rate. Not to mention, they’re also packed full of antioxidants and other fantastic supportive compounds.

Ditch the quick fixes and transform your body the right way!

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you looking AND feeling amazing

 

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.