Who Took My Collagen and How Can I Get it Back?

Hormonal aging is one of the least known or discussed causes of wrinkles, dry, and sagging skin. Knowing the impact of waning estrogen on our skin can provide you with understanding of how combat some of the fallout of hormonal aging.

Today I became brave enough to buy one of those tiny but powerful magnifying mirrors in order to better check my eye makeup (I'm still in denial of my 50-something declining vision). It's frightening to face in (15X) focus the reality of the deepening crow's feet. What I know about this I have explained to many of my patients for years: with menopause it is the loss of elasticity that causes these changes; in the face, in the joints, in the walls of our arteries...and of course in the vaginal tissues. The fact is that estrogen has a very powerful role in the promotion of our human elastic glue: collagen. This means that with hormonal aging (accelerated by menopause) we women stand to lose more than our reproductive responsibility.

It may sound like vanity to wax poetic about the plumped up lips I have envied in my estrogen-ripe OB patients, or the flowing hair of my 14 year old as she matures into her femininity. But what of other areas that seem less shameful to miss: bone and joint flexibility, moist eyes, resilient ligaments, and so many other features that seemingly come "unglued," as collagen declines with hormonal aging? It simply isn't fair for the females of our species to abruptly lose such an important substance... and why? Of course estrogen enhances flexibility in the pelvic bones to help with vaginal delivery, and I can understand that the "glow" of peaking estrogen in skin is useful as a signal of who is fertile (and who is not) for the warrior or hunter returning home on a brief leave from his duties, but what is the evolutionary benefit of the matriarch becoming a "little old lady" as a result of her menopause-accelerated loss of bone matrix collagen?

Men have a very gradual decline in testosterone (also a collagen supporter) as their gonads do not have a programmed retirement; this helps them maintain their bone density, muscle strength, even experiencing less wrinkling compare to same aged women for whom Mother Nature has relieved reproductive duty. It's an unfair advantage, and it can put women out of sync with men... a potential problem on many levels.

What can be done?

• Avoid collagen killers: Smoking, too much sun, diabetes, poor nutrition, stress (from excess cortisol), and poor hydration.

• HRT (hormone replacement therapy) can dampen the effect of declining skin elasticity, loss of bone density, and even positively effect elasticity in arteries; but there are well-defined risks along with these benefits. Ask your doctor to help you understand the full risk-benefit profile if you feel you are in need of HRT.

• A diet high in plant protein (soy protein, hummus, nuts, nut butters, foods made with almond flour, etc) can offer the support of plant estrogens, or phytoestrogens, which have been demonstrated to have a positive effect on collagen.

• Omega 3 fatty acids (fish oils and flax seed oils) are excellent "lubricators" of joints (to help with flexibility), improve dry eye, and a host of other metabolic and mood elevating properties.

• Vitamin D: (at least 1000 IU a day) now being thought of as a hormone as it has so many varied effects on body systems, can contribute to a healthy, flexible, bone matrix...and has positive effects on skin as well.

• Calcium: 1000mg prior to, and 1500 mg a day, after menopause through diet or supplements; best spread out through the day, as the body cannot absorb more than 500 to 600mg at once.

• Vitamin C: 400mg day can help support healthy collagen.

• Exercise: Muscle development can stimulate new growth of collagen and prevent atrophy, or loss of muscle mass that can contribute to sagging tissues and declining bone density.

• Biotin: 1000 mcg a day may help support hair and nail strength that often decline with menopause.

• Phytoestrogen supplements: With the decline of estrogen at menopause plant estrogen supplements can help offset the fallout. For a woman not on HRT, 70 mg of isoflavones a day may help support collagen and promote bone health.

• Topical vaginal estrogens: Very effective for vaginal dryness and loss of elasticity, ask your doctor to consider if a prescription is right for you.

As bone density is strongly tied to collagen content, a bone density test can be said to roughly reflect a body's collagen. I'm just as afraid to step into my office bone density (DEXA) machine (now that I've hit menopause), as I was to pick up the magnifying mirror. My inspiration? My dear friend and patient Melinda: slender, late-forties, osteopenic, not on hormones; just had her test. She is devoted to exercise, eats the right foods, takes the right supplements, corrected her low vitamin D level 2 years ago, and despite my trepidation, her density is up...and she has glowing skin! With an understanding of the challenges and a strategic plan, you can hold off the collagen loss...even if you don't have you-know-who's lips.

Comments

[pinkgoldfish]

I am so right there ... at least as far as the magnifying mirror goes. It is such a big help to understand the effect declining estrogen has on skin, not to mention vaginal dryness. As women, it is so important to understand the specifics of our hormonal dance - not just hear "stay out of the sun, eat better, reduce stress, drink water and exercise". Being armed with this knowledge is far more motivational than just being told what to do. As I watch my mother age, and see her posture continue to seriously decline I wish she had been armed with this knowledge. She chose against HRT and did not have the information Dr. Booth is sharing with us about plant proteins and supplements that specifically address the changes we experience with menopause. I have been following Dr. Booth's recommendations ever since reading her book about 6 weeks ago - I am definitely seeing and feeling results!

[futuregirl]

I am on many of these supplements and I swear the Omega 3 oils make my skin look better - so it is great to read here why that is and that I am not imagining it! I am in my mid-forties and was interested in your description of your patient Melinda. What is osteopenic? Also - if you are not menopausal but are approaching those years - should we be taking everything you suggest and any others?

[DrRebeccaBooth]

Osteopenia describes bone density that is significantly less than ideal (ideal meaning a normal 20 year old’s bone). It can be thought of as "pre-osteoporosis"... (Osteoporosis indicates even lower bone density.) A woman with an osteopenic score on her bone density test has a higher risk of hip, spine, or other long bone fracture than a woman whose bone density is in normal range. Both osteoporosis and osteopenia are thought to begin because of the loss of the hormone supported collagen framework of bone. It can often be reversed or stabilized through a diet high in calcium, vitamin D, phytoestrogens, and weight bearing exercise.
Perimenopausal women (late thirties-late forties) should certainly focus on supporting their bodies' collagen through the use of foods high in phytoestrogens (plant protein), exercise, the supplements mentioned and avoiding collagen killers.
See my website for more details: http://venusweek.com/venusmaximus/
Great job with the Omega 3's!

[tabbierice]

Dr. Booth, I have been following the Venus Week regime for 6 months now, and I have noticed a marked difference in my skin. I had forgotten that enhancing my Venus Week also improves my bone density as well. Thank you for the reminder, and I will re-read your fascinating book.

Anyone does not have this vital reference in her library, go buy one now! If in doubt, just look at the good doctor's picture and BELIEVE!

[PatA]

I am 66..is it too late for me to add supplements to my health regimen? I don't eat processed foods or meat.

[DrRebeccaBooth]

It's never too late to add supplements to boost your body's collagen! Omega 3 fatty acids are a must, and isoflavone rich foods (nuts, soy, hummus) have brain boosting and cardiovascular benefits as well. Exercise is the most anti-aging behavior of all...don't give up! See my website for more suggestions:
http://venusweek.com/venusmaximus/