Caring for Your Skin in Perimenopause

Caring for Your Skin in Perimenopause

Perimenopause, the transition phase leading up to menopause, brings a variety of changes to a woman’s body, including the skin. These changes can be challenging, but with the right skincare routine, you can maintain healthy, glowing skin.

Here’s a comprehensive guide to caring for your skin during perimenopause.

Understanding Perimenopausal Skin Changes

During perimenopause, fluctuating hormone levels, particularly oestrogen, can cause a range of skin issues. These include dryness, loss of elasticity, increased sensitivity, and the appearance of fine lines and wrinkles. Understanding these changes is the first step towards effective skincare.

Hydration is Key

One of the most common skin issues during perimenopause is dryness. As oestrogen levels decrease, so does the skin’s ability to retain moisture. To combat this, focus on hydrating your skin both internally and externally.

  1. Drink Plenty of Water: Staying hydrated helps maintain skin elasticity and overall health.
  2. Use a Hydrating Cleanser: Opt for gentle, hydrating cleansers that do not strip the skin of its natural oils.
  3. Moisturise Regularly: Use a rich, hydrating moisturiser that contains ingredients like argan oil, rosehip oil. These ingredients help lock in moisture and restore the skin barrier.

Incorporate Antioxidants

Antioxidants are essential for protecting the skin from free radicals and environmental damage, which can be more pronounced during perimenopause.

  1. Vitamin C: This powerful antioxidant helps brighten the skin and reduce the appearance of fine lines.
  2. Vitamin E: Known for its moisturising properties, Vitamin E also helps repair and protect the skin.
  3. Green Tea Extract: Rich in antioxidants, green tea extract can help soothe and protect the skin from damage.

Boost Collagen Production

Collagen production decreases with age, leading to sagging skin and wrinkles. Boosting collagen can help maintain skin firmness and elasticity.

  1. Retinoids: These Vitamin A derivatives can increase collagen production and improve skin texture. Start with a lower concentration to minimise irritation.
  2. Peptides: Peptides are amino acids that help build proteins in the skin, including collagen.
  3. Collagen Supplements: Oral collagen supplements may help improve skin elasticity and hydration.

Protect Your Skin

Sun protection is crucial at any age, but it becomes even more important during perimenopause as the skin becomes more susceptible to damage.

  1. Sunscreen: Use a broad-spectrum sunscreen with at least SPF 30 daily. Reapply every two hours if you’re spending time outdoors.
  2. Protective Clothing: Wear hats and protective clothing to shield your skin from the sun’s harmful rays.

Maintain a Healthy Diet

A balanced diet rich in vitamins and minerals supports overall skin health.

  1. Omega-3 Fatty Acids: Found in fish and flaxseeds, omega-3s help maintain the skin’s lipid barrier and reduce inflammation.
  2. Fruits and Vegetables: These are rich in vitamins and antioxidants that promote healthy skin.
  3. Avoid Excess Sugar and Processed Foods: These can accelerate skin ageing and inflammation.


Caring for your skin during perimenopause requires a thoughtful and consistent approach. By focusing on hydration, incorporating antioxidants, boosting collagen, protecting your skin from the sun, exfoliating gently, and maintaining a healthy diet, you can manage the changes that come with this phase of life and maintain a healthy, radiant complexion.


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