In the midst of menopause, it can feel like everything is undergoing a transformation. Menopause symptoms can lead to a decrease in collagen, raising the question: "How does collagen benefit menopause?"
Research indicates that menopause, marked by reduced oestrogen levels, triggers significant changes in skin architecture. On average, collagen levels in the skin decline by 2.1% annually post-menopause. Collagen plays a crucial role in maintaining the health of your skin, joints, bones, vaginal structures, hair, and nails. This article explores the connection between collagen and menopause, along with natural strategies to support collagen preservation for optimal well-being.
"On average, collagen levels in the skin decline by 2.1% annually post-menopause."
The Decline in Oestrogen and Collagen Levels
Menopause brings a decline in oestrogen production by the ovaries, affecting various bodily systems. Collagen is essential for the strength and flexibility of structures such as the skin, ovaries, brain, gastrointestinal tract, uterus, and vaginal lining. Psychological and sexual changes during menopause, including vaginal dryness and painful intercourse, are linked to alterations in collagen levels. Post-menopausal women often experience a significant reduction in collagen types I and III.
How Collagen Benefits Menopause
Collagen offers several benefits during menopause:
1. Enhances skin hydration, ideal for addressing dry and itchy skin.
2. Supports skin dermal layers and the extracellular matrix.
3. Improves skin elasticity and thickness, combating premature aging signs like wrinkles and hyperpigmentation.
4. Essential for maintaining healthy joints, cartilage, bones, and ligaments.
5. Supports the health of vaginal, uterine, and digestive tract linings.
6. Enhances hair and nail growth.
7. Aids in thermal regulation and alleviating hot flushes.
8. Collagen supplements help reduce the risk of collagen atrophy conditions, particularly vulvovaginal atrophy and pelvic floor disorders.
9. May reduce pain during sex (dyspareunia).
Supporting Vulvovaginal Atrophy
Vulvovaginal atrophy (VVA) often occurs during menopause, affecting a significant percentage of women. Hypoestrogenic states lead to changes in the vaginal lining, increasing vulnerability to VVA and genitourinary issues. Collagen plays a crucial role in nourishing connective tissue, vascular health, and elastin content, helping relieve symptoms such as painful intercourse.
Supporting Uterine Health
Uterine health depends on various factors, including aging and menopause. Studies have linked low oestrogen and collagen levels to pelvic organ prolapses (POP). Collagen is vital for maintaining a healthy pelvic floor and facilitating communication between uterine and pelvic tissues. Collagen supplements can support uterine health during menopause.
Adrenal Health, Cortisol, and Collagen
During menopause, oestrogen production shifts from the ovaries to the adrenal glands, responsible for regulating cortisol. Excessive stress can prioritize cortisol over oestrogen, impacting skin health. Research has shown that elevated cortisol levels can inhibit collagen type 1 production, emphasizing the importance of collagen support during this life stage.
Regulating Oestrogen and Collagen Naturally
To maintain optimal oestrogen and collagen levels naturally during menopause:
1. Incorporate hydrolyzed bioactive collagen peptides into your daily routine.
2. Consume organic bone broths and add them to your meals.
3. Ensure adequate intake of vitamin C, vitamin D, zinc, vitamin E, and protein to support collagen production and overall antioxidant levels.
4. Include three servings of phytoestrogen-rich foods daily, such as flaxseeds, tempeh, and organic tofu.
5. Avoid antacids, as they can impact collagen-dependent vitamins and minerals.
6. Include a source of high-quality protein and omega-3 essential fatty acids with each meal.
By focusing on nourishing your body with collagen, you can alleviate menopause symptoms. For more collagen-boosting recipes, products, and articles, explore further resources.
References:
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Chae et al. (2021). AP Collagen Peptides Prevent Cortisol-Induced Decrease of Collagen Type I in Human Dermal Fibroblasts. International Journal of Molecular Sciences. Apr 30;22(9):4788.
Athimulam et al. (2020). The Impact of Mild Autonomous Cortisol Secretion on Bone Turnover Markers. The Journal of Clinical Endocrinology & Metabolism, May 1;105(5):1469-1477
Alvisi, et al. (2019). Vaginal Health in Menopausal Women. Medicina (Kaunas), Oct; 55(10): 615.
Liu et al. (2019). Recent advances in the anti-aging effects of phytoestrogens on collagen, water content, and oxidative stress. Phytotherapy Research, Mar;34(3):435-447.
Weli H, Cooper J, Yang Y. (2018). New insight into glycation levels and pelvic organ prolapse - A combination of clinical and biochemical studies. European Journal of Obstetrics, Gynecology and Reproductive Biology, Dec;231:129-135.
Wilkinson HN & Hardman MJ. (2021). A role for estrogen in skin ageing and dermal biomechanics. Mechanisms of Ageing and Development, Jul;197:111513.
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