1. Dry, itchy or uncomfortable skin
Does your skin feel dry, itchy or tight, particularly after washing? Or does it just feel uncomfortable all the time, even if you can’t see anything obvious?
These symptoms are often the earliest signs that your skin is changing. As oestrogen levels fall, the skin produces less natural oil and loses moisture more easily. This weakens the skin barrier, which can leave your skin feeling tight, dry or just “not quite right”, even when there’s no visible rash or irritation.
2. Suddenly sensitive to everything
You may notice that your skin suddenly reacts to products you’ve always used without a problem. This might be your soap, shower gel, moisturiser, make-up or even your washing powder.
You might find your clothes feel itchy, your skin feels constantly irritated, or that creams cause redness and itching almost straight away. Hormonal changes can make the skin far more reactive and easily irritated, even by things you’ve tolerated for many years.
3. Acne breakouts
Hormone-related acne during menopause and perimenopause often looks different from teenage acne. Instead of appearing mainly on the forehead, it tends to show up around the jawline, cheeks and sometimes the nose.
As oestrogen falls, testosterone can become more dominant. This can lead to oilier skin, blocked pores and acne flare-ups, even if you haven’t had spots for decades.
4. Existing skin conditions getting worse – or new ones appearing
Conditions such as eczema, psoriasis, dermatitis, contact dermatitis and acne rosacea can suddenly worsen or appear for the first time. Flare-ups may happen more often or feel more intense. I experienced this myself during menopause. I developed a rash up the side of my right hand and couldn’t work out what was causing it. After seeing my doctor, we realised it was contact dermatitis triggered by chopping onions. For quite a while, I had to wear a glove whenever I cooked with them. It was a reaction I’d never had before. Hormonal changes can increase levels of histamine and inflammatory chemicals in the body, making the skin more prone to irritation, inflammation and flare-ups.
5. Facial redness and flushing
You may notice sudden facial redness, heat or flushing. Some people worry this could be the start of rosacea, but it’s often linked to what are known as vasomotor changes.
This is when blood vessels expand very quickly – the same process behind hot flushes but affecting the face instead. Common triggers include stress, anxiety, panic attacks, alcohol and spicy foods.
I found that even a small glass of sherry (not something I normally enjoy but occasionally had when visiting older relatives) could make my face flush instantly. Paying attention to these triggers can really help you make small adjustments and reduce how often these episodes happen.
6. Bruising more easily and slower healing
You might notice that you bruise more easily, or that cuts and grazes take longer to heal. Falling oestrogen thins the skin and makes blood vessels more visible and fragile. With less cushioning under the skin, minor knocks can damage tiny blood vessels more easily, leading to bruising. Reduced circulation can also slow down wound healing compared to earlier years.
7. General changes in skin texture and appearance
Hormonal changes reduce collagen and elastin, which affects skin firmness and elasticity. You may notice more wrinkles, sagging or changes in texture.
Areas such as the arms, neck and upper chest can develop a crepey appearance as fat distribution changes. Skin can become rougher, duller and lose its softness and smoothness, particularly on the face.
What can you do to support your skin?
Here are a few things I suggest:
Check what you’re putting on your skin
Look at your skincare and make-up. Are they full of chemicals? Some products contain hormone disruptors, which can make symptoms worse.
I switched to organic body creams and soaps and became much more careful about the make-up I use, which made a noticeable difference.
Avoid very hot baths and showers
Heat can further dry and irritate sensitive skin, increasing the risk of rashes.
Rebuild the skin barrier
Use moisturisers containing ceramides and hyaluronic acid to help strengthen and calm the skin. You can also take hyaluronic acid supplements to support the skin from the inside.
Apply body creams straight after bathing to lock in moisture.
Protect your skin from the sun
Hormonal skin is often more sensitive to sunburn. Many sunscreens contain chemicals that can irritate the skin, so consider more natural options. Wearing a wide-brimmed hat is a simple and effective way to protect your face and neck.
Support your skin from the inside
As hormones change, your nutritional needs increase. If your body isn’t getting what it needs, skin, hair and nails are often the first to suffer. Your body doesn't see these as being vital for keeping you alive. So, if your skin or your nails or your hair are starting to suffer, this is a sign to pay attention to your nutritional needs.
Aim for a varied, nutrient-dense diet. Plenty of leafy greens, brightly coloured fruits and vegetables, and omega-3-rich oily fish such as salmon, sardines and mackerel can all help nourish and support the skin.
Stay well hydrated (1.5 to 2 litres of plain water daily) and consider a good quality vitamin and mineral supplement. Protein is especially important – beef bone broth, protein powders or plant-based protein powders if you’re vegetarian or vegan can all help.
For herbal support, comfrey cream can be very soothing for skin that’s changing or ageing.
Have you found anything that made a big difference to your skin during perimenopause or menopause? Please share your stories – I love reading them.
Have a lovely week, and I’ll see you soon.
Here is another article you may find helpful:
Surprising things that can irritate your sensitive skin in menopause
