“Better Skin After 50 and Essential Nutrients for Women!”

Get Glowing Skin Now: Your wisdom and confidence may grow as you get older, but the same isn't true for many of your hormone levels. During menopause, lower levels of estrogen have a big impact on your skin. Less estrogen makes you prone to thinning, sagging, and wrinkling. Fortunately, you can relieve some of the skin-related effects of aging by taking care of your specific skin care needs.

 

Your Skin and Menopause: Menopause causes many changes to your skin. Your body stops making as much collagen. You lose some fat under your skin and your skin's elasticity drops. That, combined with dryness caused by hormonal changes, can cause sagging -- especially around the neck, jawline, and cheeks -- and fine lines and wrinkles. The lines and wrinkles you get with menopause are often crow's feet and lines above the upper lip.

 

Clean Up! Cleansing is an important skin care step -- especially as you age. As you get older and your skin gets drier, your skin especially can benefit from extra moisture. The key is using a cleanser that's right for drier skin. So, opt for a creamy formula that hydrates instead of foam or gel cleansers, which can strip moisture away.

 

Hydrate, Hydrate, Hydrate: After menopause, your skin gets drier because oil glands aren't as active. Try to give skin more moisture with a heavier cream. Skip long, hot showers and put on moisturizer while your skin is still damp. That helps boost hydration.

 

You Still Need SPF: Even though skin cancer and wrinkling are caused by the amount of sun you got in your 20s, 30s, and 40s, you still need to protect your skin. Why? Skin may have less natural protection than when you were younger. So look for a broad-spectrum SPF of 30 or higher, and wear it every day.

 

Minimize Wrinkled Skin: You get wrinkles from too much sun damage over the years, as well as the hormonal changes of menopause. As your hormone levels decrease with age, that can change your skin quality and make wrinkles worse.  Wrinkles may be more obvious when your skin is dry, especially as you age. Use moisturizer on your face, jawline and neck every day, and look for skin care products designed to help fight fine lines and sagging and that lead to a brighter appearance overall.

 

Hit the Spots: Age spots on the face, hands, and chest can look more obvious around menopause. Help prevent them by using sunscreen every day. Already got spots? Fade them with exfoliating products that shed dead skin cells, which can be dull and flaky. Skin-lightening products can help fade spots. Toners can also help even out skin color.

 

Help Your Hands: The backs of your hands can lose moisture, collagen, and fat during menopause. That can make veins more obvious and skin more wrinkled. Plus, your skin can look see-through and bony. To reduce the look of wrinkles, use moisturizer often on your hands. Protect them from the sun.  And wear gloves when doing house or yard work.

 

Eat Your Antioxidants: Collagen gives your skin its youthful plumpness and keeps your skin tight. As your estrogen levels drop, so does the collagen in your skin. Eating foods with antioxidants may help make your skin stronger from the inside out. Look for brightly colored fruits and vegetables (they get their color from these healthy compounds) and try to eat every color of the spectrum.

 

Stock Up on Soy: Soy is rich in isoflavones, plant-based compounds that seem to act like estrogen in the body. Isoflavones may help improve age-related changes like thinning skin. Experts believe about 50 mg of isoflavones -- that's like two 8-ounce glasses of soy milk -- a day can help menopausal women in other ways, too.

 

Look for Balance: Stress can make your skin drier and more sensitive. It can also trigger conditions like psoriasis. And if you're stressed out, you might even forget your skin care routine. Try yoga, meditation, and other stress-reduction techniques to help you relax.

 

Work It Out: Exercise does more than just tone your muscles. It helps skin in two ways. First, it relieves stress. Exercise also boosts circulation, which begins to slow with age. The extra oxygen and blood flow can help your skin look brighter and healthier.

 

Bulk Up on Beauty Sleep: Getting enough sleep helps your skin look fresh. Sleep can help prevent dark circles under your eyes, and it also gives the rest of your body a chance to recharge. Lack of sleep can change your hormone levels and metabolism in many of the same ways that aging does. So shoot for a solid 8 to 9 hours of shut-eye every night.

Reviewed by Brunilda Nazario, MD on April 19, 2013

SOURCES:

American Academy of Dermatology: "10 Tips: Selecting Age-Fighting Topicals," "Busy moms deserve a hand: Dermatologists offer tips to prevent premature aging of the hands," "Causes of Aging Skin," "Mature Skin," "Stress and Skin."
Leslie Baumann, MD, cosmetic dermatologist, Miami, Fla.
Mary Lupo, MD, dermatologist, New Orleans, La., clinical professor of dermatology, Tulane University School of Medicine.
Mitchell Matez, DO, general surgeon and specialist in alternative and complementary medicine, Boca Raton, Fla.
National Women's Health Network: "Menopause, Hormone Therapy, & Aging Skin – Is There a Connection?"
News release, The University of Chicago.
News release, The University of Delaware.
Marina Peredo, MD, dermatologist, Smithtown, N.Y.
Polito, F. British Journal of Pharmacology, February 2012.
Raine-Fenning, N. American Journal of Clinical Dermatology, 2003.

“Essential Nutrients Women Need”

 

Calcium: Calcium is all about building strong bones. It’s really important as women age. The Affordable Care Act requires most plans to cover testing for many women over 60, who have a greater chance of getting osteoporosis, or weak bones. Dairy products, calcium-fortified drinks such as soy milk, and fortified juice are good sources. Women who are under 50, pregnant, or nursing should get 1,000 milligrams a day. Women over 50 need 1,200 milligrams a day. That equals three servings of low-fat, plain yogurt or nonfat milk.

 

Iron: Iron helps get oxygen to cells. Too little iron leads to anemia, which can make you feel tired. The Affordable Care Act requires most plans to cover anemia screenings for most pregnant women with private health coverage.  Good sources include lean beef, turkey, and chicken, as well as beans and fortified cereals. Here are some ways to get the iron you need:

• Women 19-50: 18 milligrams/day = 3/4 cup 100% fortified cereal
• Women 50+: 8 mg/day = 1 cup soybeans
• Pregnant women: 27 mg/day = 3/4 cup fortified cereal + 1 cup soybeans + 1/2 cup spinach

If you have anemia because of too little iron, you may need to take iron pills. Consult your physician.

 

Vitamin D: Vitamin D helps your body absorb calcium, which you need for strong bones. If you’re over 60 and have a higher chance of getting osteoporosis, or thinning bones, you can be tested for it without charge under the Affordable Care Act, under most health insurance plans. Vitamin D is added to some dairy products and is found in fatty fish, like salmon and tuna. Women under 70 should get 600 international units of vitamin D daily. That's about 3 ounces of salmon and 1 cup of fortified orange juice. Women over 70 need 800 IU -- 3 ounces of salmon, 2 cups of milk, and 1 cup of fortified orange juice.

 

Folic Acid: Folic acid helps make DNA and helps your cells divide. It's very important during pregnancy for a healthy baby. Find folic acid in green, leafy vegetables, fruit juices, nuts, and beans.  Women should get 400 micrograms daily. You can often get that from a serving of fortified cereal or bread. Women should get 600 mcg during pregnancy, or 500 mcg while breastfeeding. If you’re pregnant or plan to be, you should also take a folic acid pill. The Affordable Care Act requires most plans to cover folic acid pills without copays or deductibles for most privately insured women, if their provider gives them a prescription.  

 

Sodium: A high-salt diet can raise your chances of high blood pressure and stroke. These can lead to heart problems. The Affordable Care Act requires most plans to cover blood pressure screenings under most private health plans. Women should keep salt under 2,300 milligrams a day -- about 1 teaspoon. Even if you don't add salt, many processed and restaurant foods already have a lot of salt. If you're 50+, African-American, or have diabetes, high blood pressure, or kidney disease, keep sodium below 1,500 mg.

Heart Health: A heart-healthy diet helps keep a fatty substance called plaque from building up in the arteries around it. To keep your heart in good shape:

• Eat fruits and vegetables, fat-free or low-fat dairy, whole grains, lean meat, poultry, and fish.
• Choose polyunsaturated and monounsaturated fats, found in fish, nuts, and vegetable oils.
• Limit saturated fats, cholesterol, sodium, and added sugars. Avoid trans fats.

The Affordable Care Act requires most plans to cover cholesterol and blood pressure screenings under most private health plans. High cholesterol and high blood pressure can eventually lead to heart problems so these screenings are important.

 

Diet Counseling: Eating a well-balanced diet and staying at a healthy weight are important for your overall health. You can get obesity screening and counseling under most plans, thanks to the Affordable Care Act. Exactly what's covered depends on your specific insurance plan, but the help is offered without any cost to you. In addition, nutrition counseling is covered for people who are at high risk of chronic disease -- such as heart disease.  

 

Protein: Protein is an important building block for bones, muscles, and skin. In the body, proteins do many things like fighting germs, breaking down food that you eat, and controlling your metabolism. Fish, poultry, red meat, eggs, and nuts are good sources. Women should get 46 grams of protein every day. You can get that from ½ cup of milk and two 3-ounce servings of lean meat. Each serving should be about the size of a deck of cards.  

 

Fiber: Fiber helps you digest food and helps prevent heart disease by lowering cholesterol and blood sugar. Beans, nuts, fruits, vegetables, and whole-grain breads and cereals are good sources. Women under 50 should get at least 25 grams of fiber every day. You can get that from a bowl (1 ounce) of bran flakes plus 1 cup of raspberries plus 1 cup of mixed vegetables. Most Americans don’t get nearly enough fiber -- only about half the recommended amount.

 

Vitamin C: You need vitamin C for healthy bones and skin. Vegetables, such as broccoli and red peppers, and fruits -- especially citrus fruits – are good sources. Women should get 75 milligrams of vitamin C every day or 85 mg during pregnancy. You can easily get that by drinking 3/4 cup of orange juice or eating 1/2 cup of sweet, red pepper.

 

Omega-3 Fatty Acids: These "good" fats may lower your chance of heart disease. The American Heart Association says you should eat at least two servings of fatty fish (salmon, trout, herring, mackerel, anchovies, sardines) a week. Flaxseed and walnuts have omega-3s, too. A recent study suggests people who eat a handful of nuts a day live longer and weigh less than people who don't. But take it easy -- too much of any food can cause weight gain.

 

Supplements: A well-rounded healthy diet is the best way to get the nutrition you need. Talk to your doctor or a nutritionist about how to do that. It's a good idea to talk to your doctor before taking any supplements. Some may interact with medications you're taking. Multivitamins or supplements are not a substitute for a healthy diet.

Reviewed by Michael W. Smith, MD on January 02, 2014

SOURCES:

American Cancer Society: "Controlling Portion Sizes."

American Heart Association: "Fish and Omega-3 Fatty Acids."

CDC: "Nutrition Basics," "Most American Should Consume Less Sodium," "Protein."

ChooseMyPlate.gov: "Make half your grains whole."

EPA: "What You Need to Know about Mercury in Fish and Shellfish."

Fuchs, C. The New England Journal of Medicine, 2013.

HealthCare.gov: "What are my preventive care benefits?"

Institute of Medicine: "Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins," "Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements," "Dietary Reference Intakes: Macronutrients."

Office of Dietary Supplements, National Institutes of Health: "Calcium," "Folate," "Iron," "Vitamin D," "Vitamin C."

U.S. Department of Agriculture: “2010 Dietary Guidelines for Americans.”

US Preventive Services Task Force: "USPSTF A and B Recommendations."

WomensHealth.gov: "Carbohydrates," "Fats," "Folic Acid," "Heart healthy eating fact sheet," "Minerals," "Nutrition," "Osteoporosis Fact Sheet," "Proteins," "Vitamins," "Reducing Your Sodium."

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)