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The 3 S’s.

Skin, sleep and stress.

During perimenopause changes in hormones impact various aspects of well-being, including skin health, sleep patterns, and stress levels.

These hormonal fluctuations, particularly the decline in estrogen levels, contribute to alterations in skin elasticity and hydration.

You may notice changes such as increased dryness, fine lines, leading to the need for a more attentive skincare routine.

Sleep disturbances are also common during perimenopause, with symptoms like insomnia or disrupted sleep patterns arising from hormonal imbalances.

Additionally, these hormonal shifts can exacerbate stress levels, making you more susceptible to mood swings and heightened stress responses.

Managing these changes often requires a holistic approach, incorporating skincare practices, sleep hygiene, and stress-reducing strategies to promote overall well-being during this transitional phase of life.

This is what we will be exploring today in the Snack Bar.

But before we dive in ...

A message from our Sponsor

A Better Way To Get Uninterrupted Sleep

It turns out, not getting deep sleep could take years off your life, but medications aren’t the answer. 

A groundbreaking 2023 report found that of those getting a good night’s sleep, without the use of sleeping medications, life expectancy was 4.7 years greater for men, and 2.4 years greater for women!

Big pharma HATES these kinds of studies which is likely why you haven’t heard about it…

And unfortunately, the length of your life isn’t the only thing on the line…

Not getting adequate sleep has been linked with:

• Memory loss

• Mood changes

• Weakened immune system

• High blood pressure

• Weight gain

• Low sex drive

• Increased risk of chronic disease

• Loss of balance and coordination

Luckily, there’s a better way to get uninterrupted sleep: Sleep Supportive Nutrients.

Your Skin, Hair and Nails?

We have all heard about collagen supplementation and skin health but what does the research say?

In a recent study, researchers conducted a comprehensive analysis of multiple randomized controlled trials to investigate the effects of hydrolyzed collagen supplementation on skin hydration and elasticity at around 10g collagen /day.

The results were nothing short of impressive.

Participants who received the hydrolyzed collagen showed significant improvements in both skin hydration and elasticity, surpassing the placebo group. This discovery opens up a world of possibilities for enhancing skin health.

So, if you're looking to give your skin a little extra love, consider incorporating hydrolyzed collagen into your routine. Your skin will thank you for it.

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

Sleep

Melatonin, the sleep/wake cycle regulator, is a hormone that helps us drift off into dreamland. It's like a lullaby for our bodies.

If you're someone with disrupted sleep patterns or you're constantly hopping time zones, melatonin supplements can be a game-changer. They can help you find your rhythm again.

But that's not all. Melatonin might also lend a hand to those dealing with irritable bowel syndrome, tinnitus, or high blood sugar. It might even give you a little nudge towards shedding some pounds.

Now, here's the thing. And as we age, our melatonin production takes a dip during the night which is why supplementation really helps.

But let's not forget about the brain. Melatonin activates receptors up there that calm things down and keep our internal clock ticking. And surprise, surprise, 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 multitasker.

And here's the kicker. 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 looking for a little mood boost, melatonin might just be the ticket. Sweet dreams!

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

Stress

Ashwagandha is a popular herb in Ayurveda, the traditional medicine of India. It's known as an adaptogen, which means it helps the body handle stress.

Research suggests that ashwagandha offers a range of health benefits. One of its main advantages is its ability to reduce anxiety and relieve stress.

It also appears to lower cortisol levels, which is the hormone associated with stress.

Additionally, studies have shown that ashwagandha can improve sleep quality and duration in people with and without insomnia.

It has also shown promise in enhancing cardio-respiratory and musculoskeletal performance in both athletes and non-athletes.

It's particularly beneficial for health conditions that are influenced by chronic stress.

Ashwagandha works by influencing the hypothalamic-pituitary-adrenal (HPA) axis, which regulates cortisol levels.

Ashwagandha contains various bioactive compounds, including alkaloids, flavonoids, glycosides, steroids, and steroidal lactones.

Ashwagandha appears to be safe for most people. Some individuals may experience mild drowsiness or sedation.

There have been rare reports of adverse effects such as rash or thyroid issues, but larger safety studies have not observed these effects. If you are on thyroid medication, it is best to check with your Health Care Professional before taking it.

In one recent meta-analysis of 1,002 participants, the researchers found that Ashwagandha significantly reduced anxiety and stress levels compared to placebo.

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

So how do I begin?

Supplementation can be started at 300mg/day working up to 600mg/day which can be taken in 2 × 300mg doses in the morning and at night.

Start taking it daily for 1-2 months and reassess.

MEME OF THE DAY

Ready to Change the Things You Can Change?

There is more and more evidence emerging how supplements can help wellbeing during the changes of perimenopause and beyond.

Today we have looked at the 3 S’s, Skin, Sleep and Stress and discussed the best available evidenced based supplements. As always there are things we can’t change and there are things we can, and supplements have a role to play here.

Reflection

Do your own reading and research this week and if there are any concerns about skin, sleep and stress then consider trying some of the supplements we have discussed today.

The team at
The Snack Bar by Strong Woman Project

Medical Disclaimer:

The Snack Bar by Strong Woman Project provides information for informational purposes only and is not intended to substitute the advice, diagnosis, or treatment from a qualified medical professional. The user should always speak to their doctor, physician, or other qualified medical professional with any medical questions they may have. The Snack Bar by Strong Woman Project and its editors do not advocate nutritional supplementation over proper medical advice or treatment. If the user is using any pharmaceuticals or drugs given to them by a doctor or received with a prescription, they must consult with the doctor in question or an equally qualified medical professional prior to using any nutritional supplementation. The Snack Bar by Strong Woman Project does not assume liability for any actions undertaken after visiting The Snack Bar by Strong Woman Project and does not assume liability if one misuses supplements. The Snack Bar by Strong Woman Project and its editors do not claim that unforeseen side effects will not occur even at the proper dosages, and do not assume responsibility for any side effects from supplements or practices mentioned on The Snack Bar by Strong Woman Project and its content. The Snack Bar by Strong Woman Project neither makes any representations nor recommends or endorses any specific tests, products, procedures, opinions, or other information that may be mentioned on The Snack Bar by Strong Woman Project. Reliance on any information provided by The Snack Bar by Strong Woman Project, its directors, officers, employees, affiliates, agents, contractors, interns, suppliers, service providers, or licensors (collectively, its “Representatives”), or any visitors to The Snack Bar by Strong Woman Project is at the user's own risk.