As I’m almost 46, I’ve noticed a huge change in my skin over the past couple of years. I started perimenopause in my early forties, and for me, it all began with an itchy scalp and skin that felt suddenly unfamiliar and very annoying, like something was crawling under my skin. One day, my usual skincare routine stopped working, and no matter how much I moisturised, it felt like my face was being pulled tight. If you’re nodding along, please know you’re not alone. Women’s bodies are complicated. We don’t need a scientist or doctor to tell us that.
Mention of hormones often provokes an eye roll and a wince. The truth is, our hormones are both amazing and a pain in the backside. They are there to keep chemical balance in response to what the brain anticipates might occur or assumes has happened. The problem often is, we live in the modern world and our chemical responses haven’t quite caught up. This is why watching an email from a boss fly into the inbox can trigger the same level of danger and fear as when our ancestors spotted a tiger heading their way. Hormones still play a very necessary role, particularly in the lives of women.
There is something divine in seeing or being a woman going through pregnancy. The way our body changes, adapts and protects itself and the baby is extraordinary. After birth, the body floods itself with oxytocin, known as the bonding hormone, which heightens the desire to nurture and puts us on high alert to potential risks. Although for many it’s a taboo subject, there is also something magical about menstruation. There is even a relationship between women’s menstrual cycles and the moon, which is rather fascinating.
Menopause is still too often treated as a cause for commiseration rather than celebration, while perimenopause is a full on chemical reshuffle, leaving us to babysit our unruly hormones as they run wild, wear us out, and demand constant care until they finally decide to settle down.
During this time, perimenopause can affect sleep, energy, your weight, your emotional balance and your skin.
What is Perimenopause?
Perimenopause is the period of time that leads up to menopause. It is your body’s transition into the ending of reproductive years through gradually reducing estrogen levels. Perimenopause lasts an average of four years and usually begins in our forties, although it can start earlier or later.
In the past, menopause was often seen as a sign of ageing, but back then our lives were much shorter and we were less healthy in our forties. Nowadays, menopause is barely a sign of middle age, so it needn’t be something to fear. It is simply another stage our miraculous bodies move through as we enter a new chapter.
That’s not to say perimenopause is smooth sailing for everyone. What may seem like just a lowering of a hormone and the end of menstruation can often spark real chaos while our bodies adjust.
Did you know a 22-week-old female fetus already has a whole lifetime’s supply of eggs in her ovaries? Around six million, in fact. That is how early our bodies start preparing for reproduction, so it’s completely understandable why the reversal process has such a huge impact.
Does Perimenopause Affect Your Skin?
Not everyone going through perimenopause notices changes in their skin, however many do, including me. It’s only natural as perimenopause reduces estrogen, and this hormone has a big role in how our skin, hair and nails look and feel.
For me, the first sign wasn’t wrinkles or premature ageing, I’ll thank my skincare for this one, but a sensitive and itchy scalp and arms that felt like the skin was crawling. Products I had once loved for years no longer felt enough, so I changed ranges from The Balance to The Eternal. It is hard not to take it personally, as sometimes you feel as if your body is trying on a new version of itself every few weeks. One month, your skin is crawling. Another, your nails become brittle and break just by looking at them. Your eyelashes fall out overnight, your hairline quietly recedes, and to top it off, you gather weight around your middle just by looking at the fruit bowl.
All of these symptoms are normal and linked to hormonal shifts. Lower estrogen affects the skin’s moisture barrier and slows down the renewal of cells. If your skin is suffering, chances are your hair and nails are too. The same hormonal imbalance behind dryness or flare-ups also contributes to thinning hair, changes in your scalp and those brittle nails that won’t grow past your fingertips.
Hot flushes are another familiar visitor during perimenopause. This doesn’t just disrupt sleep or make you feel uncomfortable. Frequent episodes of overheating can dry the skin further, stripping away moisture and making it more reactive. It feels incredibly unfair. Your skin barrier is already thinner because of falling estrogen, and the waves of heat pull out every last drop of hydration.
It sounds like a lot because it is a lot. We do need to remember that perimenopause is a transition, not a permanent state. With the right support, supplements and diet, you can cushion your skin and hair through this time and feel more like yourself again.
Estrogen and Collagen Loss During Perimenopause
During perimenopause, estrogen levels gradually fall as the body prepares to retire menstruation. Less estrogen means less collagen, and it is collagen, the protein that keeps skin firm, bouncy and plump. This is why you may notice your skin becoming thinner, drier and more prone to fine lines or crepey texture.
The impact goes beyond just the skin though, as lower estrogen disrupts our hair growth cycles, which can lead to thinning at the temples, a more noticeable hairline, or lashes that no longer replenish the way they used to. It can even affect how your scalp feels, causing constant itching or crawling sensations that make you want to scratch all day long, and believe me, it really is all day.
All-Natural Skincare During Perimenopause
When estrogen is preparing to leave the party, it is a good time to invest in a rich moisturiser that quenches thirsty skin. During and after perimenopause, reward your complexion with products full of natural fatty acids and nutrients. If you need help, look no further.
Your skin needs more attention as you age, but this does not mean resorting to harsh chemicals. This is the moment to be especially gentle as your skin is already coping with big changes and can be highly sensitive. I always recommend just sticking to all-natural skincare during perimenopause. Avoid being sold on so-called wonder manmade products.
Many ingredients gifted by Mother Earth can help restore the firmness and elasticity that start to decline. My pro-ageing The Eternal range, made with almond oil, hemp seed oil, jojoba oil, turmeric, carrot seed oil, and my favourite, shea butter, is handmade to brighten, feed and firm your skin, resulting in more vibrancy and a rejuvenated plumpness.
For best results, always apply your moisturiser to slightly damp skin. This helps lock in extra hydration and keeps your barrier feeling more comfortable for longer.
Rosacea During Perimenopause
Rosacea is an inflammatory skin condition that can flare up more during perimenopause, whether or not you have struggled with it before. Hormones are often to blame for this, but hot flushes can also play a part. Sudden rises in skin temperature awaken the blood vessels and trigger persistent redness.
There are many lifestyle tweaks that help prevent or calm rosacea. Regulate your temperature as much as possible, avoid spicy foods and ease back on alcohol.
At Olive & Joyce, I specialise in supporting sensitive skin, and you may like to try my Rosacea range The Radiance, which uses natural, non-toxic ingredients to soothe and calm your complexion.
A Word On Sleep and Skincare
It is impossible to talk about skincare during perimenopause without mentioning sleep or the lack of it. Hot flushes, night sweats, increased anxiety and hormonal surges can make insomnia feel like your new normal. When you are not sleeping well, your skin and hair pay the price, looking dull and tired and feeling more sensitive than ever.
Your skin repairs itself while you rest. Show yourself some love with earlier nights and a calming evening routine. I swear by not having sugar after midday, putting two drops of lavender oil in a diffuser and massaging my face and neck with The Eternal range and then feet with The Sleepy Joyce foot cream as they are both infused with calming botanicals.
Practical Ways to Support Your Skin During Hot Flushes
If the thought of giving up your favourite biscuits or toast feels too much, start with small swaps and simple habits that don’t feel overwhelming.
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Stay Hydrated: Keep a bottle of cool water nearby and sip throughout the day. Herbal teas like peppermint, fennel or chamomile help calm your system.
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Snack Smart: Swap refined sugary treats for dates, nuts, seeds or a small bowl of berries. These offer healthy fats and antioxidants to soothe inflammation.
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Cool Your Skin: Use a mini fan or a damp cloth on your neck during hot flushes to help bring your temperature back down and protect your skin barrier.
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Lock in Moisture: Always apply moisturiser to slightly damp skin, right after cleansing. This seals in water and helps keep your skin plump and comfortable.
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Choose Breathable Fabrics: Wear cotton or linen to help your skin stay cooler and reduce irritation.
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Prioritise Omega-3s: Foods like salmon, chia seeds, pumpkin seeds, flaxseeds and walnuts help maintain your skin’s moisture from the inside out.
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Be Kind to Yourself: If you have a bad day and eat the biscuits anyway, don’t be hard on yourself. You are going through a huge hormonal shift, and self-compassion is just as important as any skincare routine.
A Word On Other Ways To Care For Your Skin
What you put in your body has a huge effect on how it looks on the outside. Your skin is a canvas for what is happening inside. Nourish yourself with good food and plenty of water. During perimenopause, you are likely losing more natural oils, so seek out healthy fats like nuts, avocados, fish and chia seeds.
Drink plenty of water, just not too close to bedtime, as this can affect your much-needed rest.
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