QUaando we speak of sun exposure, too often we only think of the skin and forget a fundamental element: nutrition. Especially in Menopause, what we eat directly affects the skin’s ability to protect themselves from UV raysto regenerate after the exposure and to remain hydrated, bright and compact. A unbalanced diet, rich in simple sugars, saturated fats and poor in antioxidants, can weaken the skin defenses and accentuate the signs of aging. We talked about it with there Dr. Laura Mazzottaspecialist in Clinical nutrition.
The tan is not built only on the beach, but also at the table: nourishing the skin “from inside” is the first step to protect it “from outside”, especially in a delicate moment such as that of menopause.
Menopause in summer: friendly foods
The “friendly foods of the sun” are those rich in vitamins, minerals and natural antioxidants, capable of contrasting the free radicals produced by UV rays. Among these, they stand out:
Colorful fruit and vegetables: tomatoes, carrots, apricots, peppers, pumpkin, spinach and melon are rich in beta -carotene and lycopene, two powerful antioxidants that help protect the skin and promote a more uniform tan.
Red fruits: blueberries, raspberries and strawberries contain vitamin C, essential for the production of collagen and the defense of skin cells.
Extra virgin olive oil And dried fruit (like almonds and walnuts): they bring vitamin E and essential fatty acids, which help to maintain elastic and hydrated skin.
Blue fish and flax or chia seeds, For their omega 3 content, useful in reducing inflammatory processes.
The foods to avoid in menopause
Alongside the friendly foods, there are also “enemies” foods of healthy tan, especially in menopause. Among these we find:
Refined sugars and industrial sweets, which increase inflammatory processes and oxidative stress.
Alcohol, That dehydrates the body and weakens the skin barrier.
Fats and fries, that worsen the microcirculation and slow down the cell turn-over.
Water and herbal teas (even fresh) to hydrate
In menopause it is also essential to constantly hydrate the body, drinking at least 1.5-2 liters of water per day, preferably enriched with minerals and, when necessary, integrated with draining or antioxidant herbal teas.
Supplements and sun exposure also in menopause?
Preparing the skin for sun exposure is a gesture of prevention as important as the protection during and the treatment after. In menopause, when the skin is thinner, dry and subject to discouragement and aging, this phase becomes even more strategic. But what does it really mean “preparing the skin in the sun”? And what tools can be useful for women after 50 years of age?
Prepare in time
First of all, the preparation begins At least 3-4 weeks before significant sun exposure, through a combination of topical and systemic precautions. Topic, it is useful integrate delicate exfoliating products into the daily skincare (like those based on mandelic or lactic acid) to remove dead cells, stimulate cell renewal and make the skin more uniform and receptive. In parallel, it is fundamental Feel the skin with serums and creams rich in antioxidants (Vitamin C, and, resveratrol), which help to counteract free radicals and increase the resistance of the skin to the oxidative damage induced by UV rays.
Solar supplements
A valid support can come from solar supplements, designed precisely to strengthen the skin defenses before the summer. The best for menopause women contain Betacarotene, lycopene, astaxanthin, vitamin E, selenium, zinc and polyphenols, Ingredients that improve the adaptation of the skin to the sun and reduce its reactivity. Some also contain vitamin D, often lacking after 50 years and important for bone and immune well -being.
Things to know (not just in menopause)
It should be clarified that supplements do not replace sun cream, but enhance it from the inside. In addition, a well -hydrated and nourished skin responds better to the exposure and tanns in a more uniform way, reducing the risk of scalds, itching or outbursts.
Exposing yourself gradually, in the right moments of the day, and taking care of the skin before even expanding it is the secret to living the sun in menopause with pleasure, safety and without side effects. Good preparation is like preventive insurance for the skin: it is not seen, but makes the difference.
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