
Menopause can be uncharted territory for the skin — it’s suddenly craving extra TLC, and those fine lines and dry patches seem to have RSVP’d without an invite!
“As hormonal shifts ramp up, they bring new challenges to our skin, from increased dryness to a little less bounce,” says Dr. Amanda Olson, president and chief clinical officer at Intimate Rose, a company that specializes in women's health products. “But, here’s the good news: nature has a few tricks up its sleeve!”
Enter flaxseed, a natural powerhouse packed with nutrients that boost hydration, support elasticity and help skin feel its best. Here, Olson explores how this little seed can make a big difference to any skin care routine during menopause.
How Flaxseed Supports The Skin
Meet flaxseed, the tiny yet mighty seed that can supercharge skin’s health! “Packed with omega-3 fatty acids, antioxidants, and fiber, flaxseed offers a range of benefits that can help hydrate, firm and calm your skin,” says Dr. Olson.
Here’s why this nutrient-rich seed is a fantastic addition to your diet during menopause, when the skin needs extra love and support:
- Boosts Hydration: Flaxseed is rich in omega-3 fatty acids, which help strengthen skin cell membranes so they can hold onto moisture better. This hydration boost can lead to smoother, plumper-looking skin.
- Supports Collagen Production: Collagen is what keeps skin firm and youthful. The nutrients in flaxseed help promote collagen synthesis, which means skin is more elastic and resilient against wrinkles.
- Reduces Inflammation: Flaxseed’s anti-inflammatory properties can help calm redness and sensitivity, making it a great option if your skin is prone to irritation.
- Strengthens The Skin Barrier: A strong skin barrier is essential for keeping moisture in and irritants out. Flaxseed can help bolster this barrier, reducing water loss and promoting a healthier, smoother skin surface.
Related: 4 Essential Foods That Ease Menopause Symptoms
Five Easy Ways To Add Flaxseed to Any Diet
That all sounds great, but how do you actually eat flaxseed? Dr. Olson provided her top five easy ways to incorporate flaxseed into any diet:
- Sprinkle In Smoothies: Add a tablespoon of ground flaxseed or a splash of flaxseed oil to a morning smoothie for an omega-3 boost.
- Stir Into Yogurt Or Oatmeal: Stir a spoonful of ground flaxseed into yogurt or oatmeal. It thickens the mixture nicely and adds a subtle, nutty flavor without overpowering breakfast.
- Toss On Salads: Add ground flaxseed to salads for a touch of texture. “Flaxseed oil also works as a light and nutty dressing base,” Dr. Olson said.
- Mix Into Baked Goods: For a creative twist, include flaxseed in muffins, pancakes or banana bread. It’s an easy way to add fiber and skin-loving nutrients without changing the taste, making that sugary treat a little more healthy.
- Blend Into Soups Or Stews: Add ground flaxseed to soups and stews for a thicker texture and a boost of skin-supporting nutrients. “It works especially well in hearty dishes where other strong flavors allow it to blend in seamlessly,” said Dr. Olson.
“Flaxseed is such a versatile little powerhouse, offering benefits that go way beyond just skin care. It’s a rich source of omega-3 fatty acids, fiber, and plant-based proteins that support heart health, help balance cholesterol, and regulate blood pressure — all vital considerations during menopause," said Dr. Olson. “It’s such a simple addition to your diet, yet it packs a punch. Flaxseed’s natural phytoestrogens are another huge bonus, as they can help moderate some of the hormonal fluctuations that make menopause challenging.”