Oestrogen stimulates collagen production, promotes skin hydration and supports elasticity. As oestrogen levels decline during menopause, these protective effects weaken, leading to drier, thinner, and more sensitive skin.

This hormonal shift also reduces the skin's ability to retain moisture, increases its vulnerability to environmental damage and slows down cell renewal.

Understanding these mechanisms can help you make informed decisions about your skincare routine and overall wellness.

As oestrogen levels drop, your skin may experience several changes, including:

✅ Dryness and Itchiness – With less oestrogen, your skin produces less oil, causing dryness and irritation.

✅ Increased Sensitivity – Reduced collagen makes the skin thinner and more prone to redness and irritation.

✅ Loss of Firmness and Wrinkles – Collagen loss accelerates fine lines and sagging.

✅ Slower Healing – Your skin may take longer to recover from cuts, bruises or irritation.

✅ Breakouts or Adult Acne – Hormonal fluctuations can still trigger breakouts, even in your 40s and 50s.

The good news? You can take steps to improve your skin’s health and appearance with the right care and lifestyle habits.

How to Care for Your Skin During Menopause

Here’s how you can adapt your skincare routine to nourish and protect your changing skin:

✅ 1. Hydrate, Hydrate, Hydrate

Dehydrated skin is common in menopause, so hydration is key:

• Use a rich moisturizer that locks in moisture.

• Drink plenty of water—aim for at least 8 glasses daily.

• Consider adding a humidifier in your bedroom to keep your skin hydrated overnight.

✅ 2. Protect Your Skin from UV Damage

With thinner, more delicate skin, protecting yourself from UV rays is vital:

• Use SPF 30 or higher every day—even when it’s cloudy.

• Wear wide-brimmed hats and seek shade when outdoors.

✅ 3. Boost Collagen Production

Since collagen loss is a major factor in menopause-related skin changes, try these steps:

• Use products with retinol or peptides to encourage collagen production.

• Include collagen-rich foods in your diet such as bone broth, fish and eggs.

• Vitamin C serums can help brighten your skin and promote collagen synthesis.

✅ 4. Be Gentle with Your Skin

As skin becomes more delicate, avoid harsh products that can cause irritation:

• Swap aggressive exfoliants for gentle alternatives like enzyme cleansers or lactic acid.

• Choose fragrance-free and hypoallergenic products to reduce sensitivity.

✅ 5. Prioritize a Healthy Diet

Your skin reflects what’s happening inside your body:

• Omega-3 fatty acids (found in salmon, flaxseeds and walnuts) help reduce dryness.

• Antioxidant-rich foods like berries, leafy greens and nuts protect your skin from damage.

• Avoid excess sugar and processed foods—they can worsen inflammation and accelerate aging.

✅ 6. Manage Stress and Sleep Well

Stress and poor sleep can contribute to skin flare-ups and accelerate aging.

• Try mindfulness practices like meditation or deep breathing to reduce stress.

• Aim for 7-9 hours of quality sleep to allow your skin time to repair and regenerate.

Menopause is a time of transformation—not just for your hormones but for your skin as well. By understanding what’s happening beneath the surface and taking proactive steps, you can nurture your skin and feel confident in your glow.

Need guidance tailored to your menopause journey?

Book a Meno Chat with Heather to explore how menopause coaching can help you look and feel your best—inside and out.