Menopause and Skin: The Real Truth Beneath The Surface

As we navigate through the various stages of life, skin manifestations like acne, dry skin, itchy skin, and inflammation hit us like a storm: brutal, harsh, and unannounced. One important chapter of life responsible for these skin changes is menopause. 

Menopause marks the end of a woman’s reproductive years and is defined as the absence of menstrual periods for 12 consecutive months. It is a significant change that impacts not only our physical and mental well-being, but also our skin. 

There are a multitude of hormonal and physical factors responsible for these skin-related issues during menopause. Let’s explore the basics of skin and menopause, what causes them, how to recognise the signs, and gain a wealth of knowledge to manage them with holistic, skin-loving solutions.

Common skin problems during menopause

Menopause is a natural biological process where the ovaries stop producing eggs, and the oestrogen levels plummet significantly. While physical symptoms like hot flashes, vaginal dryness, irregular periods, and fatigue are quite well-known, menopause brings along a wave of skin changes that can be just as challenging. 

As the oestrogen levels drop, you may experience changes like dry skin, sagging skin, increased sensitivity, and the return of blemishes. 

The hormonal dip affects the production of collagen, leading to a loss of elasticity and firmness, which contributes to wrinkles and sagging skin. The moisture levels of the skin also drop, resulting in feelings of flakiness and dryness. 

Additionally, thinner skin during menopause due to the decline in oestrogen levels makes blood vessels more visible, and increased sensitivity can make your go-to skincare products feel irritating or ineffective.

Hormonal fluctuations can also trigger adult acne, uneven skin tone, pigmentation, and age spots. Understanding these skin changes and practising proactive skincare solutions is the key to maintaining healthier, happier skin through menopause.

Menopause and dry skin

One of the most prominent issues of hormonal fluctuations is menopause and dry skin. Plummeting levels of oestrogen trigger dryness. As oestrogen levels drop, the skin’s natural ability to retain moisture is compromised. Oestrogen plays a key role in maintaining hydration levels, supporting the production of oil and other substances like ceramides and natural hyaluronic acid that keep the skin soft and supple.  

Due to an imbalance in hormonal levels, the skin loses its ability to hold onto water, causing it to evaporate quickly. This leads to feelings of skin dryness, flakiness, and discomfort. Another key factor responsible for skin dryness is the sebaceous glands. The sebaceous glands that produce oil slow down their activity, further reducing moisture levels. 

Furthermore, a decline in oestrogen levels causes itchy skin during menopause. These hormonal fluctuations can lead to dryness, reduced collagen production, and sensitive skin, all of which contribute to that itchy, uncomfortable feeling. 

Menopause and acne

When you thought acne had left you in adolescence, it makes an unwelcome comeback during menopause. 

While the cause of adult acne can be multifactorial, hormonal shifts are one of the main culprits behind this chaos on your skin. As menopause sets in, oestrogen levels decline (a powerhouse hormone responsible for regulating sebum production). Meanwhile, the androgens (male sex hormones) remain the same or relatively increase, creating an imbalance. 

These relatively elevated levels of androgens stimulate the sebaceous glands to produce more sebum (the skin’s natural oil). Excess oil on the skin mixes with bacteria, dead skin cells, debris, and other leftover product buildup, leading to clogged pores. If the immune system is reactive, inflammation can follow, resulting in menopause skin changes like blemishes and pus-filled pimples. 

Oxidative stress and skin ageing

Following menopause, the natural decline in oestrogen levels significantly weakens the skin’s ability to defend itself against oxidative stress, the damage caused by free radicals. This reduction in hormonal protection accelerates the skin ageing process, leading to thinner skin, loss of collagen and elasticity, increased wrinkling, dryness, and reduced blood flow.

The combined impact of hormonal changes and oxidative damage can impair the skin’s structural integrity and affect its DNA and protein repair mechanisms. As a result, many women experience more visible signs of ageing post-menopause, making targeted skincare increasingly important during this stage of life.

Sensitive skin during menopause

Reduced levels of oestrogen cause the skin to produce less collagen (a protein that keeps the skin looking plump, supple, and firm). It is estimated that women lose up to 30% of their skin’s collagen in the first five years of menopause. 

Unfortunately, the dip doesn’t stop there. As you age, there is a gradual decline in the skin’s elasticity and firmness. With reduced collagen, the skin also becomes thinner, more vulnerable to bruising, and slower to heal from wounds, bruises, and scars. 

Tips to take care of your skin during menopause

Before we dive into the practical relief strategies for skin and menopause, it is important to remember: Menopause can be overwhelming, but it is also an opportunity for wisdom, self-growth, and a renewed connection with your body. 

The focus for menopause skin changes should certainly be on incorporating hydrating, reparative, and skin-loving solutions into your skincare routine. Pairing this with an anti-inflammatory diet, lots of hydration, and key lifestyle shifts is essential for reinforcing your skin with bounce, vitality, and firmness. 

Here are some key skincare tips for menopausal skin: 

• SPF is non-negotiable: Never skip your sunscreen. Extreme exposure to the sun without any protection can result in age spots, uneven skin tone, pigmentation, and melasma. Apply a broad-spectrum sunblock daily to protect your skin from harmful UV rays. 

• Keep your skin hydrated: Hydration is key to maintaining soft, supple, and bouncy skin. Look for skin care products containing hyaluronic acid, which draws moisture into the skin. Also, incorporate water-rich foods like cucumber, watermelon, and citrus fruits into your diet. Additionally, this also aids in managing itchy skin during menopause. 

• Eat an anti-inflammatory diet: Adopting an anti-inflammatory diet can support hormonal balance and promote healthy, glowing skin. Include lean proteins like fish, eggs, beans, and nuts, and antioxidant-rich, fibrous foods like leafy greens, broccoli, seeds, and nuts for skin vitality and preserving muscle mass. Add phytoestrogens from soy, chickpeas, and green tea to help regulate hormone levels. 

• Sleep well: Sleep is essential for skin regeneration, hormonal balance, and overall health. Aim to get 7-9 hours of sleep each night to allow your body and skin to repair. 

• Stress management: High cortisol levels can disrupt hormonal balance and worsen facial skin issues during menopause. Incorporate stress-relieving activities like yoga, meditation, breathing exercises, or even light walks to support both your skin and mental health.

When to see a dermatologist?

You should consider seeing a dermatologist for skin changes during menopause, especially when they become severe, persistent, or start to affect your quality of life. Symptoms like intense dryness, constant itching, sudden breakouts, or noticeable inflammation may need medical attention. 

Keep your skin healthy and glowing

Menopause and skin changes are both transformative experiences that can significantly affect our mental and physical well-being. On top of symptoms like hot flashes, vaginal dryness, fatigue, and irregular periods, tackling skin concerns during this transitional period can feel overwhelming. But it all begins with mindset; once you start focusing on what’s within your control, navigating these changes becomes relatively easier. Choosing research-backed skincare solutions, nourishing your body with a healthy diet, and making certain lifestyle tweaks can help you sail through this phase with a renewed sense of confidence, grace, and strength. 

Frequently Asked Questions

1. Why does my skin suddenly feel so dry and itchy during menopause?

As oestrogen levels drop during menopause, the skin produces less collagen, natural oils, and hyaluronic acid. This leads to dryness, itchiness, and a loss of skin elasticity and hydration.

2. Can menopause cause acne even in my 40s or 50s?

Yes, hormonal fluctuations, especially lower oestrogen and relatively higher androgens, can trigger acne. Increased oil production clogs pores, leading to breakouts, even if you haven’t had acne in years.

3. Why is my skin sagging and looking thinner?

Oestrogen plays a key role in maintaining collagen and skin thickness. During menopause, collagen production decreases significantly, which can result in thinner, looser, and more fragile skin.