Menopause is a natural part of being a woman and marks the end of the menstrual cycle. It can affect each one of us differently both physically and emotionally with up to thirty-five symptoms as being recognised as part of this transition.
During this stage, ovaries stop releasing eggs and making the female hormones oestrogen and progesterone. The typical age for experiencing menopause is 51 and many women stop having periods between the ages of 45 and 55.
Just before menopause, there is a preparation phase known as ‘perimenopause’ which is where women experience a fluctuation of hormones. This phase can last up to ten years but typically lasts around three to five years.
WHAT HAPPENS TO COLLAGEN DURING THE MENOPAUSE?
During perimenopause and menopause, women can experience up to 30% of collagen loss due to the decline in hormone levels.
Oestrogen plays a critical role in maintaining healthy, vibrant and youthful-looking skin and it works by activating key skin cells called fibroblasts and keratinocytes.
In turn, these skin cells produce collagen, elastin and hyaluronic acid, all of which help maintain the skin’s youthful appearance.
Leading up to and during menopause, women’s oestrogen levels will decline, which in turn causes a dramatic loss of collagen.
In fact, low oestrogen levels cause greater collagen loss than chronological ageing. Visible signs of collagen loss include loss of elasticity, fine lines, wrinkles, dullness and dehydration.
IS COLLAGEN GOOD FOR THE MENOPAUSE?
As women go through menopause, their bodies naturally produce less collagen and collagen peptide supplements have been shown to help support healthy skin, joints, and bones during menopause.
In addition to taking collagen peptide supplements, women can also support collagen production in the body by eating a healthy diet rich in protein, vitamin C, and antioxidants. Regular exercise can also help stimulate collagen production.
It is important to note that collagen peptide supplements should not be relied upon as a substitute for a healthy lifestyle or medical treatment for severe menopausal symptoms.
HOW CAN COLLAGEN HELP EASE MENOPAUSE SYMPTOMS?
Amongst the potential benefits of collagen, INGENIOUS collagen peptide supplements may help ease certain menopause symptoms by supporting skin, joint, and bone health. Here are a few ways that INGENIOUS collagen peptide supplementation may help:
1. SKIN HEALTH
Collagen is a key component of the skin, providing structure and elasticity. As women go through menopause, their bodies produce less collagen, which can lead to thinning, sagging, and dry skin.
Studies have shown that collagen supplements can increase skin elasticity, reduce wrinkles, and improve overall skin health.
2. JOINT HEALTH
Menopause can also lead to joint pain and stiffness, which can be caused by a decrease in collagen production. Collagen is a major component of joint cartilage, and supplementing with collagen peptide may help support joint health and reduce pain.
3. BONE HEALTH
Menopause is also associated with a decline in bone density, which can increase the risk of osteoporosis and fractures.
Collagen peptide supplements may help support bone health by stimulating the production of new bone cells and improving bone density.
4. HEART HEALTH
Collagen is an important component of cardiac tissue, which makes up the walls of the heart, and blood vessels.
Research suggests that collagen peptide supplementation helps improve the structure and function of both, potentially supporting heart health.
WHAT NATURAL FOODS CAN HELP RAISE COLLAGEN LEVELS DURING MENOPAUSE?
There are several natural foods that can help raise collagen levels during menopause. Here are a few examples:
1. CITRUS FRUITS
Citrus fruits, such as oranges and lemons, are high in vitamin C, which is a key catalyst for collagen production. It also acts as an antioxidant.
2. BERRIES
Berries, such as strawberries, blueberries, and raspberries, are rich in antioxidants that can help protect the body from oxidative stress, which can damage collagen and other proteins.
3. LEAFY GREENS
Leafy greens, such as spinach and kale, are rich in nutrients that are necessary to produce collagen, including vitamin C, vitamin A, and iron.
4. NUTS AND SEEDS
Nuts and seeds, such as almonds, walnuts, and chia seeds, are high in amino acids, which are important for collagen synthesis. They also contain other nutrients, such as vitamin E and zinc, that are important for skin and bone health.
5. BONE BROTH
Bone broth is often cited as a means of increasing your collagen levels; this is because it is rich in collagen and other nutrients.
However, unless you have a diet which is extremely low in proteins and as a result amino acids this will not help build collagen.
To stimulate your fibroblasts, the cells that synthesise collagen in the body, collagen peptides need to be absorbed into the bloodstream and your body very effectively breaks consumed collagen into the constituent amino acids stopping collagen peptides being absorbed.
In addition to these foods, it’s important to maintain a healthy and balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins to support overall health and collagen production during menopause.
WHEN SHOULD YOU AVOID TAKING COLLAGEN DURING MENOPAUSE?
While collagen peptide supplements are generally regarded as safe (GRAS), there are some situations where women may need to avoid taking collagen peptides during menopause. Here are a few examples:
1. ALLERGIES
Some people may have an allergic reaction to collagen peptides. Women who have a known allergy to protein or any of the ingredients in a collagen supplement should avoid taking it.
2. KIDNEY PROBLEMS
Women with kidney problems should talk to their healthcare provider before taking a supplement containing collagen peptides.
Collagen, and collagen peptides, are proteins and consuming large amounts of protein can put a strain on the kidneys.
3. BLOOD CLOTTING DISORDERS
Ingesting collagen peptides may increase the risk of bleeding in people with blood clotting disorders.
Women who have a history of blood clots or are taking blood thinners should talk to their healthcare provider before taking a supplement containing collagen peptide.
4. PREGNANCY AND BREASTFEEDING
There is not enough research on the safety of ingesting collagen peptides during pregnancy and breastfeeding.
Women who are pregnant or breastfeeding should talk to their healthcare provider before taking a supplement containing collagen peptides.
5. DIGESTIVE ISSUES
Some people may experience digestive issues, such as bloating or constipation when inges