Peri/menopause
+ Adaptogens

A deep-dive on all things skin, peri/menopause, adaptogens + supporting our bodies from the inside-out during times of transition

FOREST SPA FINLAND talks to
Dr Linia Patel (PhD), RD,
author of the bestsellingbook
Food for Menopause

In your opinion, how does perimenopause specifically affect the skin, and how can we start to better support our skin from the inside, before we reach peri/menopause?

Dry, itchy skin is a common complaint during menopause, largely due to declining oestrogen levels. Oestrogen supports skin hydration by aiding the production of ceramides, hyaluronic acid, and sebum.

Its loss leads to dryness, as water evaporates more easily. Additionally, oestrogen deficiency reduces collagen – a protein crucial for skin strength and elasticity – resulting in more fine lines, wrinkles, and sagging. Up to 30 per cent of skin collagen may be lost within the first five years after menopause.

Hormonal changes during menopause also increase skin sensitivity, emphasising the importance of a nutrient-rich, well-balanced diet to support healthier, more resilient skin through this transition.

My top tips:

Stay hydrated.
It sounds simple (and it really is!) Good hydration is not only essential for concentration, energy levels, circulation, gut health and overall wellbeing, but it’s also great for hydrating your hair, skin and nails!

Be sure to drink at least 1.5-2L (51-68 fl oz) of water per day, more if it’s hot weather or you're sweating a lot. If you find it hard to drink enough water, try herbal teas or add slices of lemon, cucumber or berries to your water for extra flavour.

Include essential fats in your diet.
These essential fatty acids form an integral part of the epidermis, the outer layer of the skin. Not including enough essential fats in your diet can result in a dry skin. 

Nuts are a good source of protein, healthy fats and vitamins E & B. Walnuts and flaxseeds are great sources of omega-3 and 6 fats as well. Grab a handful as a snack, add them to breakfasts or salads, or enjoy a natural nut butter as a topping! Eat oily fish a minimum of once a week.

Up your protein.
Skin, hair and nails are made mostly of proteins like keratin, collagen and elastin, which provide strength and elasticity and support healthy growth.

Include a quality source of protein, from fish and meat, to organic dairy, seeds, nuts and pulses, at every meal and snack.

Antioxidant-rich foods.
Vitamin C, E and beta-carotene are antioxidants which help to reduce free radicals and slow down skin damage and improve the skin’s resilience. Keep your vitamin levels high by eating plenty of colourful fruit and vegetables!

Adaptogens can play an important role in helping the body mitigate stress + become more resilient. How can they help us during peri/menopause, and are there any specific adaptogens you’d recommend?
Our resilience to stress decreases in the perimenopause as the hormonal flux we are undergoing is a stress itself! So, it is fundamental that we build in sustainable practices and rituals that help to calm down our nervous system.

This means engaging in activities that calm down the parasympathetic nervous system such as yoga, meditation and massage. You can also support your body with adaptogens.

Adaptogens are certain herbs or mushrooms that are thought to have multiple health benefits. These herbs are thought to be particularly good in helping our bodies reach to or recover from both short- and long-term physical or mental stress. The research on adaptogens is ongoing. Although there is limited evidence from high quality studies to back the claims of effectiveness there are some new and promising studies beginning to emerge.

Researchers say that adaptogenic herbs interact with the hypothalamic-pituitaryadrenal (HPA) axis which is a complex system of glands and hormones and receptors in the human body.

The HPA axis is central to the body’s homeostasis, stress responses and energy metabolism. Adaptogens work with the HPA axis to help balance out these systems. If there is too much of one hormone, adaptogens help lower it for example. On the flip side, if there isn’t enough of a hormone, adaptogens can help to replenish its levels.

Some studies also suggest that adaptogens interact with the immune-neuro-endocrine system which helps the body regulate its use of energy and maintain strong immune defences.

There are many different types of adaptogens, each said to have its own specific action. Each adaptogen has a different effect on the body so the one you take will depend on the result you seek. Examples of the common ones are:

Nutrition experts recommend using adaptogens for a few days or week when you feel your body needs support. However, they also recommend rotating the type of adaptogen you are using after six weeks so your body can benefit from the subtle differences among the herbs.

Stimulating adaptogens such as rhodiola should be taken earlier in the day to align with the body’s circadian rhythm. Calming adaptogens such as Holy Basil can be taken in the evening or before bed.

Our Forest Spa Finland Nordic Adaptogen Supplement contains THREE potent + synergistic adaptogens: chaga, bilberry + rhodiola 

Before you start consuming them, remember:

They may react with other medications. If you are taking a prescribed medication, ensure that you talk to you doctor before adding any adaptogens into your routine. Liquorice root for example may cause elevated blood pressure. They are better in low doses taken over short periods.

Experts recommend ingesting adaptogenic herbs in small doses each day over the course of 6 - 12 weeks. Taking larger doses in a single setting may result in adverse effects like nausea, vomiting, dizziness or headaches. There are few long-term studies that have examined the safety of taking specific adaptogens over time. They work differently from person to person. Don’t take an adaptogen just because your best friend takes one and swears by it.

Adaptogens can react differently between individuals. So, make sure you research which one(s) could work best for you and for best results consult a health professional on how best to incorporate it.

What are three relatively simple things we can do, today, (these can be lifestyle/diet/mindset) to begin better supporting our bodies as they navigate perimenopause?

1. Know yourself!
Everybody’s journey through the perimenopause is unique and individual. Know what your relative ‘normal’ is and when there are impactful deviations from your normal get the support you need to ensure that you do not suffer in silence and are able to continue to thrive through your menopause transition.

Adopt a symptom stock-take ritual. You can begin this at any age but prioritise it when you are in your 40s as part of your self-care is to sit down and check in with yourself. How are you? Are there any changes? When did I notice it? What happened today? There are lots of helpful, free symptom trackers online you can download and use.

2. View your perimenopause through a holistic lens.
The menopause transition can be tough and comes at a time when we are juggling other commitments, so we get sandwiched with pressure from above and below. Ageing parents, teenagers, empty nest, demanding career and so on.

And we know it’s a fact that your fluctuating hormones can make it harder to cope with everyday stress. If you don’t take care, you become less resilient. Life can feel tougher. What matters isn’t just about how you look. It’s about how you think and feel. When you feel your best, you deal with the world around you better and you bounce back better when adult-ing throws you curve balls. It is not about comparing. It’s about sharing tools to help you find what will work for you and help you in your journey.

To fully support your menopause journey you need to look at health through a holistic lens. With this fresh perspective often break wellness down into the following pillars:

> Nutrition
> Sleep
> Movement
> Mental wellbeing + stress management

3. Pick one thing and do it consistently.
I have had the privilege of working with many movers and shakers who are at the top of their game in both the corporate and sporting world, and I can tell you one thing: successful people thrive on daily routines.

They attribute their achievements to the power of consistency and structure. There isn’t a single “high-performing high-energy diet,” but high achievers excel by mastering the basics and committing to seemingly small actions consistently. Ironically, the most effective strategies are often the simplest ones, done consistently.

Small habits can lead to transformative gains. Just pick one thing. Drinking more water. Eating more vegetables. Walking more. Doing a regular symptom tracking. Going to bed at a consistent time + getting enough sleep…. Just one thing.


Food for Menopause by Dr Linia Patel is published by Murdoch Books, £20.00,
www.murdochbooks.co.uk