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The 3 S’s.

Skin, sleep and stress.

Perimenopause brings about a whirlwind of hormonal changes that affect multiple facets of well-being.

From skin health to sleep patterns and stress levels, these fluctuations are challenging.

The decline in estrogen levels, in particular, takes a toll on our skin, leading to dryness like the Sahara Desert, fine lines, and a decrease in collagen production.

And let's not forget about the sleep disturbances that come with perimenopause. Insomnia and disrupted sleep patterns become all too familiar.

As if that weren't enough, the hormonal shifts also intensify our stress levels, leaving us vulnerable to mood swings and heightened stress responses.

To navigate through this transitional phase of life, a holistic approach is necessary. We must prioritize skincare practices, establish healthy sleep hygiene, and implement stress-reducing strategies.

This is what we will be exploring today in Bolder Women.

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Collagen and your skin?

The realm of collagen supplementation and its impact on skin health has been a topic of much discussion. However, what does the research truly say?

In a recent study, a team of researchers embarked on a comprehensive analysis of multiple randomized controlled trials. Their mission? To unravel the effects of hydrolyzed collagen supplementation on the traits of skin hydration and elasticity.

The results were nothing short of remarkable.

Participants who were fortunate enough to receive the hydrolyzed collagen experienced significant improvements in both skin hydration and elasticity at 10g collagen/day, surpassing their counterparts in the placebo group.

This groundbreaking discovery opens up a world of possibilities for those seeking to enhance their skin health.

So, if you find yourself yearning for a little extra love upon your skin, consider adding hydrolyzed collagen into your daily routine. Trust me, your skin will be forever grateful.

See Study → Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis.

Sleep

Melatonin, the master of our sleep/wake cycle, acts as a soothing lullaby for our bodies. It's the ultimate regulator, helping us drift off into dreamland. But its powers don't stop there.

For those with disrupted sleep patterns or frequent time zone hopping, melatonin supplements can be a total game-changer. It can help you find your rhythm again and restore balance to your sleep.

Melatonin might also lend a helping hand to those dealing with irritable bowel syndrome, tinnitus, or high blood sugar. It's like a superhero hormone, tackling multiple challenges at once.

And as we age, our natural melatonin production takes a dip during the night, which is where supplementation really comes in handy.

But let's not forget about the brain. Melatonin activates receptors up there that calm things down and keep our internal clock ticking. And guess what? These receptors can be found in other parts of our body too, like the gut, pancreas, and immune cells.

It's like melatonin is a multitasking wizard, spreading its magic throughout our entire system.

And here's the best part: taking melatonin supplements won't mess with your body's own melatonin production. In fact, studies have shown that even after stopping the supplements, your body might actually start producing more melatonin on its own. So, if you're struggling with sleep or in need of a little mood boost, melatonin might just be the ticket to sweet dreams and a brighter tomorrow.

See Study → Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.

Stress

Ashwagandha, a popular herb in Ayurveda, the traditional medicine of India, is an adaptogen. This means it has the power to help the body handle stress.

Research suggests that ashwagandha offers a wide range of health benefits.

One of its key advantages is its ability to reduce anxiety and relieve stress. It also has the potential to lower cortisol levels, the hormone associated with stress.

Studies have even shown that ashwagandha can improve sleep quality and duration in individuals with and without insomnia. Not only that, but it has also shown promise in enhancing cardio-respiratory and musculoskeletal performance in both athletes and non-athletes.

This herb is particularly beneficial for health conditions that are influenced by chronic stress.

How does it work?

Well, ashwagandha influences the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for regulating cortisol levels. It contains a variety of bioactive compounds, including alkaloids, flavonoids, glycosides, steroids, and steroidal lactones.

The good news is that ashwagandha appears to be safe for most people. While some individuals may experience mild drowsiness or sedation, larger safety studies have not observed any adverse effects. However, if you are on thyroid medication, it is always best to check with your Health Care Professional before incorporating ashwagandha into your routine.

A recent meta-analysis of 1,002 participants found that ashwagandha significantly reduced anxiety and stress levels compared to placebo. So why not give it a try and see how it can positively impact your well-being?

See Study → Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials

MEME of the Day

Ready to Change the Things You Can Change?

Emerging evidence suggests that supplements can play a significant role in promoting wellbeing during the transitional phase of perimenopause and beyond.

We have looked into the three pillars of skin, sleep, and stress, exploring the most effective and scientifically supported supplements available.

While there are certain aspects of our bodies and lives that we cannot alter, it is empowering to know that we have the ability to make positive changes through the incorporation of supplements.

These supplements serve as valuable tools in our journey towards optimal health and vitality.

Reflection (to ask yourself)

If you were to try only ONE of today’s suggestions to improve your health, which one would you choose?

Thanks, and have a great week?

The Team at Bolder Women

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