After having seen together how healthy diet can help you during post-menopause, let's see how you can boost skin firmness. There's a strong correlation between skin collagen loss and oestrogens deficiency due to menopause. 30% of skin collagen is lost in the first five years of post-menopause. This doesn't mean you are powerless.

HOW TO BOOST COLLAGEN AND HYALURONIC ACID SYNTHESIS WITH NUTRITION?

We have all noticed it; slackness of facial skin is a direct menopause consequence. Wrinkles are more visible, and skin loses elasticity. But some specific food intake can reduce these unwanted effects.

1. Collagen is made of different amino acids, but Glycine, Proline and Lysine are the ones we find in higher proportion. They will increase collagen dermal synthesis and prevent skin ageing. You will find them in animal proteins such as dairy products, eggs, or seafood but also in vegetables like quinoa and mushrooms.
2. Closely related to the skin barrier function, Omega 3 will also guard you from dryness, inflammation, itchy skin or even sun damage. You can find it in salmon, nuts, trout or flax seed, canola oil or soybean.
3. Vitamin C is fundamental for collagen synthesis. You will find it in all citrus fruits, such as oranges, lemons, or mandarins, but also in great quantity into kiwis, strawberries, or other green vegetables such as broccoli and spinach.
4. Rich sources in Vitamin D eating fatty fish like trout or white mushrooms, will prevent you from skin dryness and will stimulate cellular proliferation of your skin.
5. There is a close association between sugar and some food processing methods with skin ageing. Their mechanisms are related to skin Advanced Glycation End products (AGESs) and their accumulation fasten the ageing of your skin. Choose the right carbohydrates!
   • Prefer whole grains and low sugar food.
   • Avoid fried, grilled or baked food and prefer boiled, steamed or raw food
6. Minerals like copper, silicon, manganese, iron are also needed for collagen synthesis. Find them in liver, oysters, spinach, legumes and red meat. As anti-nutrient (mostly found into vegetables) reduce the absorption of minerals, you can deactivate their effect by soaking or boiling the food before eating.

Nature offers endless culinary possibilities and as much as so many different pleasures. Post-menopause doesn't have to be a bad time. It is a new stage in your life, an opportunity to rediscover yourself. Never forget: The more you eat healthy food, the more you'll be healthy, the more you will go through menopause confident and happy.