Perimenopause Skin Problems (And How To Fix Them!)

Perimenopause skin problems are a common experience that so many women struggle with. From dry and itchy perimenopausal skin to wrinkles, breakouts and a dull complexion, we’ll dive into the world of perimenopause and skin.

Discover the most common skin complaints during perimenopause, why they’re happening and – most importantly – what you can do about them.

What is perimenopause?

Before we take a look at perimenopause skin problems, let’s first revisit the basics! Beginning, of course, with defining perimenopause itself.

Perimenopause is when you’re experiencing all the typical symptoms associated with menopause. However, you’re still having some form of period or vaginal bleeding. This includes spotting.

You are in perimenopause until you have had no vaginal bleeding or spotting for 12 months in a row. Once this happens, you have reached menopause itself.

It can be tricky to determine whether you’re perimenopausal. That’s why you should understand and jot down any of your symptoms that could be signalling your transition period.

Perimenopause vs menopause

So, what’s the difference between perimenopause and menopause?

Realistically, there’s only one key differentiator. You are perimenopausal until you have had 12 consecutive months of no periods or spotting. At this point, you’ve reached menopause.

The symptoms, however, are the same.

Common symptoms of perimenopause

While we’ll be looking at perimenopause skin problems, these are just the tip of the iceberg. There are a range of perimenopause symptoms – 34, in fact!

It’s important to remember that everyone’s experience of perimenopause is unique. Some women may get lucky and suffer from only one or two symptoms. Others can seriously struggle with a plethora of symptoms, leading to them requiring perimenopause and menopause help.

The most common symptoms of perimenopause include:

• Hot flashes and night sweats
• Mood swings and changes
• Changes to libido
• Sleep disturbances and insomnia
• Vaginal dryness
• Headaches
• Weight gain
• Brain fog

Of course, there are many more, including perimenopause skin problems, joint pain, bloating and incontinence.

Why does my skin change during perimenopause?

What’s causing your perimenopause skin problems? Let’s look at why your skin changes during this transitional period.

For the most part, perimenopause skin problems stem from your changing hormone levels. This is true for the vast majority of your symptoms and mainly centre around oestrogen.

Oestrogen plays a huge role in every day function inside the body. One of the areas it’s responsible for is to maintain skin health. This includes hydration, elasticity and collagen production.

When your oestrogen levels decline, then, it makes sense why your skin becomes dry and itchy during perimenopause. Plus, the lower levels of oestrogen can make your skin more prone to wrinkles and sagging. Acne, too, can be triggered by a build up in oil production thanks to hormonal changes.

Common perimenopause skin problems

So, what are the most common perimenopause skin problems and why do they happen?

Let’s take a look at each issue.

1. Dry and itchy skin in perimenopause

One of the most common perimenopause skin problems is dryness and itchiness.

Because oestrogen plays a role in hydrating your skin by producing substances like ceramides and hyaluronic acid, skin can dry out when your oestrogen levels dip.

When your skin is dehydrated, it literally dries out and leaves it feeling itchy and rough.

What to do about dry and itchy skin in perimenopause

Relieve yourself from dry and itchy skin in perimenopause by trying the following strategies.

Stop using perfumed soaps and cleansers

This is true, too, if you’re suffering from vaginal itching and dryness. These can often cause irritation and dry out your skin even more. Instead, you should opt for a milder, soap-free cleanser that doesn’t strip your skin’s natural oils.

Keep your showers brief and lukewarm

Again, this is helpful if you are suffering from hot flashes and night sweats, too. When it comes to dry skin, hot water can make it even drier. Try to stick to showers that last for no longer than 15 minutes. (Just enough time to sing your heart out!)

Moisturise daily

Moisturisers help with dehydrated skin, but it’s important to choose the right type. Opt for a thicker moisturiser that is fragrance-free. Ingredients that are best for these perimenopause skin problems include hyaluronic acid, shea butter, and glycerin.

For best results, moisturise after showering. This’ll lock in the hydration.

Use a sunscreen every day – even when it’s not sunny

Even when it’s not sunny (which is more common in the UK!), you should apply sunscreen every day.

Choose a sunscreen with SPF 30 or higher.

Drink lots of water

Water – the magical element that makes everything better!

If you’re suffering with dry and itchy skin (though this applies to basically all perimenopause skin problems,) make sure you drink plenty of water.

Hydrating your body hydrates your skin, too.

Eat foods that support hydration and oil production

Don’t underestimate how your diet impacts your skin! In fact, poor diet can trigger a wide range of perimenopause skin problems so eating for better skin is a solid strategy.

The best foods for skin hydration include:

• Foods rich in vitamin A
  • Sweet potato
  • Beef liver
• Foods rich in vitamin C
  • Kiwis
  • Oranges
  • Red bell peppers
• Foods rich in vitamin D
  • Soy milk
  • Almond milk
  • Oat milk
• Foods rich in vitamin E
  • Sunflower seeds
• Foods rich in zinc
  • Pumpkin seeds
  • Oysters
• Foods with a good source of selenium
  • Tuna
• Foods rich in omega-3 fatty acids
  • Salmon
  • Flaxseeds
  • Walnuts

Other foods and drinks that hydrate your skin include green tea and turmeric.

Manage your stress levels as best as you can

Stress can trigger itching in your skin and dry it out. While it’s far easier to say “manage your stress levels” than it is to actually do it, it’s important to try.

Stress doesn’t only cause perimenopause skin problems like dryness and itching, but it can trigger a bunch of other symptoms, too.

When it comes to managing your stress levels, it’s all about knowing what works for you. A little bit of trial and error is fine, so long as you’re experimenting.

If you’re unsure how to start, these stress management techniques are popular:

• Do yoga
• Breathing exercises
• Meditation
• Journalling
• Self-care
• Exercise
• Vent to a friend or partner (this way, they’ll learn how to support you through perimenopause, too!)

Avoid irritants and choose the right fabrics for your clothes

If you’re struggling with dry and itchy skin in perimenopause, you should steer clear of triggers. Not only is this an excuse to grab yourself some new clothes, the itching will reduce, too.

You should avoid harsh and super perfumed detergents along with heavily fragranced products. In terms of fabrics, wool can make the itchiness worse. Dress in breathable fabrics, such as cotton. This will help with hot flashes, too.

2. Acne in perimenopause

Sometimes, reaching perimenopause feels like we’re hitting puberty all over again! Acne and breakouts are pretty normal during this transition period and are one of the more common perimenopause skin problems.

As your hormones change – specifically the increased androgens – your body creates more oil which clog your pores. As a result, you’re left with breakouts and acne.

Usually, this is most apparent on the lower part of your face, jawline, neck, chest and back.

What to do about acne in perimenopause

Even though it feels like we’re wound back the clock and we’re in our teens all over again, the strategies you used back then may not work now. This is because, in perimenopause, your skin is often drier and more vulnerable, thanks to the lower levels of oestrogen and – therefore – collagen.

So, what can you do about acne in perimenopause?

Use a gentle, fragrance-free cleanser

You should use a mild cleanser if you’re struggling with acne in perimenopause. Make sure you choose one that won’t dry out your skin, too.

For acne, a cleanser that contains salicylic acid will help as it’ll unclog your pores and remove dead skin cells. That said, you should opt for one that is made for dry or sensitive skin so you don’t irritate your skin further.

Moisturise daily but choose a moisturiser that’ll work against acne

Your impulse may be to avoid moisturising your skin if you’re experiencing breakouts and acne. However, even if your skin is oily or breaking out, you need to moisturise and hydrate your skin.

In this case, it’s about choosing the right moisturiser. You’ll want one that’s light-weight and non-comedogenic (meaning that it won’t clog your pores further.)

For many perimenopause skin problems and acne in particular, a moisturiser containing ingredients like hyaluronic acid, glycerin or niacinamide will work wonders.

Use a sunscreen (even when it’s not sunny) to protect your skin

Sun damage can make acne worse and cause scarring. Plus, it can exacerbate other skin problems such as hyperpigmentation.

Pick a sunscreen with SPF 30 or higher for better protection.

Work on stress management

Honestly, most perimenopause skin problems can be triggered or get worse due to stress levels.

That’s why, if you’re suffering from breakouts and acne in perimenopause, you should try to manage your stress levels as best as you can.

To do this, you need to find a way that works for you. We respond to different stress management techniques differently, so there’s an element of trial and error.

Yoga, meditation, breathing exercises, physical exercise and self care are all great techniques to start with.

Drink plenty of water

Not only does water aid with dry and itchy skin, it’s also great if you’re suffering from acne and breakouts.

When your skin is dehydrated, your brain may trigger a note to produce sebum (oil). This oil can then clog your pores and cause acne. So, make sure you’re drinking plenty of water throughout the day!

Eat the right foods to avoid acne

Diet is key when it comes to skin health and appearance!

Some research suggests that there’s a link between high-glycemic-index foods and longer acne duration. These foods include:

• White bread
• White rice
• Potatoes
  • Particularly when mashed or baked
• Sugary drinks
• Processed snacks
  • Cakes
  • Doughnuts
  • Biscuits

In their place, opt for healthy savoury snacks and fruits. For lunch and dinner, make sure you’re incorporating a range of vegetables, omega-3 rich foods and cruciferous vegetables to avoid breakouts.

Protect your sleep

Sleep disruption is common during this time and can lead to worsened perimenopause skin problems.

A lack of sleep can lead to elevated cortisol levels (which can also cause stress). This worsens acne and breakouts.

Though it’s a tricky challenge, you must try to get adequate sleep in terms of both quality and quantity.

To sleep better during perimenopause, try to:

• Avoid caffeine and alcohol (which can worsen sleep disruption and night sweats)
• Don’t take naps late in the afternoon and limit them to a power-nap (15 minutes or less)
• Avoid screens for an hour before bed
• Don’t eat for an hour before bed
• Avoid excessively hot showers and, instead, take lukewarm ones
• Keep your room cool and dark
  • Keep your fan on
  • Keep your windows open
  • Use light layers of blankets rather than a heavy duvet

Avoid picking or squeezing your spots

The urge may be strong to squeeze spots. However, picking or squeezing spots can further irritate your skin and delay healing. Not to mention, this can scar your skin.

It’ll sort itself out – promise!

3. Wrinkles and sagging skin in perimenopause

Thanks, oestrogen – you rock!

As your oestrogen levels drop in perimenopause, wrinkles and sagging skin becomes more frequent and apparent.

Seeing as oestrogen is crucial for skin health – particularly hydration and collagen and elastin production – a lack of it leads to one of the more confidence-crushing perimenopause skin problems: wrinkles and sagging.

What to do about wrinkles and sagging skin in perimenopause

There are a lot, and I mean a lot, of anti-ageing products on the market. What sucks, though, is that a lot of them don’t work.

So, let’s take a look at what does work.

PS: Skin does age naturally. There’s nothing wrong with wrinkles as you age. However, there are things you can do to lower the extremities.

Stay hydrated (skin health 101!)

Yes, water is truly that universal when it comes to perimenopause skin problems.

If you’ve been noticing wrinkles and sagging skin, you need to up your water count.

As your oestrogen levels decline, your skin struggles to retain moisture. This, in turn, leads to dehydration, dryness and irritation. Unfortunately, this can lead to wrinkles and sagging skin.

Drinking water is crucial for hydrated, anti-ageing skin. However, you should also look for hydrating products. Serums, for example, that contain hyaluronic acid, glycerin and ceramides will lock in moisture and lessen wrinkles and sagging skin.

Support your collagen production

Collagen production slows down during perimenopause which impacts your skin’s texture, often resulting in wrinkles and sagging skin.

That’s why, to tackle many of these perimenopause skin problems, you should use products that support collagen production.

Of course, you have the option of taking supplements that support collagen production, but you can also choose skincare products carefully.

Retinol is a firm favourite. However, it’s really important that you don’t overdo it and that you start with lower concentrations. Retinol can cause irritations and retinol burn, so please choose one that is suitable for beginners.

Protect your skin from the sun with sunscreen

Again, it’s important to protect your skin from sun damage by wearing a SPF 30 (or higher) sunscreen every day.

Sun damage can thin your skin out, making wrinkles more prevalent and leading to sagging skin. So, it’s best to protect your skin from UV rays even when it’s not obviously sunny outdoors.

Exercise regularly

Can exercise really help with wrinkles and ageing skin? To an extent, yes!

Exercise – when done consistently – improves your circulation. As such, more oxygen and nutrients are delivered to your skin, boosting overall skin health and reducing wrinkles.

Eat foods that work against wrinkles

When you feed your body, you’re nourishing your body, too. So, choosing the right foods will improve overall skin health and, therefore, decrease the appearance of wrinkles and sagging.

Anti-aging foods for skin include:

• Extra virgin olive oil
• Green tea
• Dark chocolate (but only small amounts)
• Oily fish
  • Salmon in particular
• Vegetables
  • Carrots
  • Sweet potatoes
  • Pumpkin
  • Leafy greens
  • Broccoli
  • Bell peppers
• Fruits
  • Pomegranates
  • Orange
  • Avocados
  • Tomatoes
• Protein
  • Chicken
  • Eggs
  • Fish
  • Tofu

Get enough quality sleep every night

A lack of sleep can worsen many perimenopause skin problems and, of course, this includes wrinkles and sagging.

You should aim for 7 to 9 hours of quality sleep for your skin to repair and renew.

However, this can be tricky during perimenopause – especially if you’re struggling with night sweats.

Make sure you practice good sleep hygiene, follow a regular sleeping schedule, and keep your room as cool and dark as possible.

Don’t forget, too, to avoid screens and eating before bed time.

4. Dull complexion in perimenopause

During perimenopause, your skin cell turnover slows. This results in a duller complexion. This isn’t helped by having less collagen and elastin due to lower levels of oestrogen.

As a result, your skin is left dried and dehydrated, which – when all combined – can cause your skin to look dull and lack glow.

What to do about a dull complexion in perimenopause

So, what can you do about a dull complexion in perimenopause?

There’s a range of strategies you can implement to return your glow.

Exfoliate gently

If you can, exfoliate your skin gently twice a week. Regular and gentle exfoliation can remove dead skin cells and replace them with brighter skin.

Don’t over-exfoliate, though. Once or twice a week is plenty.

Use a hydrating moisturiser

A dull complexion often stems from dried out skin, so it’s important to return some moisture to it. This will make your skin more plump and brighter.

You should look for moisturisers that contain hyaluronic acid, glycerin and ceramides.

• Hyaluronic acid holds moisture in the skin
• Glycerin draws moisture into the skin
• Ceramides repair your skin barrier and lock moisture into the skin

On top of this, make sure you’re hydrating from the inside out, too, by drinking plenty of water.

Use a sunscreen every day

Sun protection – if you haven’t noticed by now – is super important when it comes to perimenopause skin problems.

UV damage can accelerate aging, hyperpigmentation and a dull complexion. So, make sure you’re using a sunscreen with an SPF of 30 or higher.

Perimenopause skin problems – when to see a doctor

Perimenopause skin problems are common during this transitional period. The good news is, though, that they’ll often go away on their own after menopause. This isn’t the case 100% of the time, but normality resumes more often than not.

However, you shouldn’t have to deal with perimenopause skin problems alone. You should see a doctor if:

• Your skin is persistently itchy, despite doing all the things on this list to avoid dry and itchy skin.
  • Your itchy skin may even be disrupting sleep or has been spreading.
• There are signs of infection
  • Redness, swelling, pus or severe itching can signal an infection, which will require prompt medical treatment
• Your existing skin conditions are worsening
  • Eczema or other pre-existing skin conditions can get worse during perimenopause. If this is the case, see your doctor.
• You feel like there’s something crawling on your skin
  • Any unusual skin sensations should be examined by a doctor.
• Your perimenopause skin problems are impacting with daily life
  • Your sleep, mood or ability to do day-to-day activities shouldn’t be impacted by skin issues. If they are, though, you need to be seen by a professional healthcare provider.

Perimenopause skin problems – in a nutshell

While perimenopause skin problems are common, it doesn’t mean we have to take them lying down.

Whether your skin is dry and itchy, you’re experiencing breakouts and acne, you’re developing more visible wrinkles and sagging or your complexion has dulled, there are strategies that will help.

The most universal ones revolve around drinking enough water to hydrate the skin, protecting your skin from the sun with sunscreen, managing your stress levels and eating the right foods.

Remember, too, that your doctor is always there to help. If you’re struggling with perimenopause skin problems, consider booking an appointment with your GP.