The Real Skin Guide
Health Uncomplicated · Free guide
The Real Skin Guide
Why your skin can seem to age overnight in your 40s and 50s, and 3 simple things that actually help.
Have you looked in the mirror lately and thought, "When did I start looking so tired?"
You're not imagining it. In our 40s and 50s, skin really can change quickly. And most of us respond by buying another cream, another serum, another treatment, then wonder why nothing seems to work.
After my fourth baby, my skin was incredibly dehydrated and nothing I put on it helped. That sent me down a two-year research rabbit hole. What I learned is that great skin after 40 isn't about spending more. It's about understanding what's changing, then doing a few simple things every day.
No complicated science. No expensive routines. Just the real, practical version.
Beth x
Part 1
What's really happening to your skin
Think of your skin like a mattress. Collagen is the firm padding that gives it structure. Elastin is the springs that let it bounce back. Both are made in the deeper layer of your skin, and both change with age.
Skin collagen and skin thickness fell by about 1–2% a year after menopause in one of the best-known studies on women's skin.
Brincat et al., Obstetrics & Gynecology, 1987
As much as 30% of skin collagen may be lost in the first five years after menopause, as oestrogen falls. That's why it can feel like it happened overnight.
Brincat and colleagues, summarised in a review by Calleja-Agius et al.
Sun exposure seemed to be responsible for around 80% of visible facial ageing signs in a study of 298 women.
Flament et al., Clinical, Cosmetic and Investigational Dermatology, 2013
So what's actually going on? Three things tend to stack up in our 40s and 50s. Hormones shift through perimenopause and menopause, so your skin makes less collagen and holds less moisture. Years of sun exposure catch up with us, especially in Australia. And busy lives (babies, work, broken sleep, coffee instead of breakfast) mean we're often not giving our skin the raw materials it needs.
The good news: two of those three are things you can influence every single day.
Stop focusing only on what you put ON your skin
Creams and serums mostly work on the surface. A good moisturiser genuinely helps your skin barrier hold water, and that matters. But most products can't rebuild collagen in the deeper layers, no matter what the label promises. That's why so many women spend hundreds, sometimes thousands, and still don't see the change they want.
Cleanse, moisturise, SPF
A gentle cleanser (or just water), a moisturiser you like, then broad-spectrum SPF 30 or higher. That's it.
Beth's tip: Your sunscreen is the most important skincare product you own. Most other things are optional.
Cleanse and moisturise
Take the day off gently and give your skin moisture overnight. Skip harsh scrubs. Mature skin needs comfort, not punishment.
Beth's tip: If you love a serum, keep one. You don't need five.
Protect from the sun
Cancer Council Australia recommends sun protection whenever the UV Index is 3 or above, which in much of Australia is most of the year. Add a hat and sunglasses when you're outside.
Beth's tip: Keep a sunscreen by your toothbrush so it's never forgotten.
The honest bit: if you're spending a lot on skincare and skipping sunscreen, swap the priority. Sunscreen first, everything else second.
What you put INTO your body matters
Your body builds collagen from the inside, using amino acids from the protein you eat. It also needs vitamin C, because the enzymes that build collagen can't work without it. Nothing on a jar can replace a plate that gives your skin these raw materials.
Spread it across the day
Australian guidelines recommend about 46 g of protein a day for women aged 19–70 (57 g over 70). The US recommendation is also 46 g. Many women get most of theirs at dinner and very little at breakfast.
Easy wins: 2 eggs (about 12 g), a bowl of Greek yoghurt (about 15–20 g), or a palm-sized piece of fish or chicken (about 20–30 g).
Pair it with your protein
The recommended intake for women is 45 mg a day in Australia and 75 mg in the US. You don't need a lot to get there: half a raw red capsicum, a kiwifruit or a handful of strawberries goes a long way.
Easy wins: red capsicum, kiwifruit, berries, citrus, broccoli and Kakadu plum.
Don't fear fat
In a US study of more than 4,000 women aged 40–74, those who ate more vitamin C were less likely to have a wrinkled appearance and dryness, and those who ate more linoleic acid (found in nuts and seeds) were less likely to have dry, thinning skin.
Easy wins: walnuts, pumpkin and sunflower seeds, extra virgin olive oil, oily fish.
Hydrate from the inside
Australian guidelines suggest around 2.1 litres of fluid a day for women, more in heat or with exercise. When I was at my most depleted after my fourth baby, my skin showed it first.
Easy win: a big glass of water before your first coffee.
The skin-friendly plate
Use this at any meal. If it's on the plate, your skin is getting what it needs to look after itself.
Want the full list? My Real Food List has 30 everyday foods, including six just for skin.
Consistency beats complexity
You don't need 15 products. You need a few quality habits you can actually stick to, every day. Skin renews slowly, so give any change at least 8–12 weeks before you judge it.
My Daily 5
- SPF every morning. Rain or shine, before you leave the house.
- Protein at breakfast. Eggs, yoghurt, or something from last night's dinner.
- A vitamin C food every day. Pair it with your protein.
- Water before coffee. Then sip through the day.
- Protect your sleep. Adults generally need 7–9 hours. Your skin does its repair work overnight.
Also worth knowing: smoking is one of the biggest drivers of early skin ageing, and alcohol can leave skin dehydrated. You don't need to be perfect. Just know where the big wins are.
Print me
Your 14-day skin tracker
Tick each habit as you go. Aim for "most days", not perfect.
| Habit | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| SPF this morning | ||||||||||||||
| Protein at breakfast | ||||||||||||||
| A vitamin C food | ||||||||||||||
| Water before coffee | ||||||||||||||
| 7+ hours' sleep |
Ageing is a privilege.
Looking and feeling your best shouldn't be complicated. Food and sunscreen come first for me, always.
On top of that, I fill a gap on purpose. Every morning I stir 2 g of By Beth hydrolysed bovine collagen into my coffee. It has no taste and takes seconds. Collagen is a protein, though not a complete one, so I see it as an extra on top of a protein-rich plate, never a replacement.
Over the next few days I'll send you one short email for each rule, so this guide doesn't just sit in your downloads.
Sources
- Brincat M, et al. A study of the decrease of skin collagen content, skin thickness, and bone mass in the postmenopausal woman. Obstetrics & Gynecology. 1987;70(6):840–5.
- Calleja-Agius J, Muscat-Baron Y, Brincat MP. Skin ageing. Menopause International (review summarising Brincat and colleagues' findings on collagen loss after menopause).
- Flament F, et al. Effect of the sun on visible clinical signs of aging in Caucasian skin. Clinical, Cosmetic and Investigational Dermatology. 2013;6:221–32.
- Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866.
- Cosgrove MC, et al. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. American Journal of Clinical Nutrition. 2007;86(4):1225–31.
- NHMRC. Nutrient Reference Values for Australia and New Zealand (protein, vitamin C, water). eatforhealth.gov.au
- US National Institutes of Health, Office of Dietary Supplements. Vitamin C fact sheet. ods.od.nih.gov
- Cancer Council Australia. Sun protection recommendations. cancer.org.au
This guide is general education only and isn't medical advice. Talk to your GP, dermatologist or an accredited practising dietitian about your own skin and health, especially if you're pregnant, breastfeeding, managing a health condition or taking medication.
General education only, not medical advice. Always talk to your GP or an accredited practising dietitian about your own health.
Health Uncomplicated is created by Beth Levis, founder of By Beth. Privacy policy