Targeted relief: Best practices for soothing perimenopause itchy skin

This article is intended for information purposes only and does not constitute or replace advice from a medical professional.

Perimenopause is the time before your body is officially in menopause. Your periods become more irregular, and you may also notice a whole host of other changes to your body. Perimenopause usually begins in your 40s, but you can notice symptoms as early as your late 30s or as late as your early 50s. Many of the changes you experience are similar to the symptoms of menopause: hot flushes, mood swings, and, more unusually, skin changes during perimenopause are to be expected. Fluctuating hormone levels, along with night sweats and hot flushes, can cause your skin to become dry, itchy and uncomfortable. Read on to find out more about perimenopause skin changes, along with diet and lifestyle tips that can help.

Understanding perimenopause skin changes and itchiness

Perimenopause skin changes can be caused by your body’s declining oestrogen levels. Oestrogen is the hormone responsible for regulating your skin health. It does this by stimulating the production of natural oils that keep your skin moisturised and collagen that maintains your skin's strength and elasticity. When oestrogen levels drop, collagen and elastin levels also decline, leading to drier and thinner skin, with more noticeable signs of ageing. Perimenopause can also cause new skin conditions to arise, or skin problems from childhood, like eczema, to return.

Common perimenopausal skin problems

Here are some of the most common perimenopausal skin problems you can experience:

• Itchy, uncomfortable skin
• Dry patches
• Acne or breakouts
• A return of skin conditions like eczema or rosacea
• Skin rash
• Bumps on the surface of your skin
• Redness 
• Itchy ears – this one is unusual, but itchy ears, both outside and inside, are a common symptom during perimenopause 

How to soothe perimenopausal skin problems

The key to soothing perimenopausal skin problems is to use gentle and hydrating skincare products that will repair your skin barrier and restore moisture. Along with adjustments to your skincare routine, small changes to your diet and lifestyle can have a big impact on your skin health. Follow our tips below to restore comfort and hydration to your skin. 

Skincare strategies for perimenopausal skin changes

Here are some tips for a daily skincare routine for perimenopause skin:

• Keep showers and baths short (10-15 minutes is long enough) and use warm water instead of hot water, which can dry your skin out further. 
• Use a gentle cleanser and body wash that are soap and fragrance-free. Sanex Expert Skin Health+ Menopause Body Wash is free from fragrance and sulphates and has been specially created to soothe and reduce tightness in perimenopausal skin. 
• Pat your skin dry using a soft towel; don’t rub your skin too vigorously.
• Straight after showering, moisturise your skin with creams that can help to strengthen your skin barrier. The best lotion for dry skin contains ingredients that boost your skin's moisture levels, like ceramides, hyaluronic acid and niacinamide. 
• Wear SPF50 on your face every day to protect your skin from the sun’s harmful UV rays, even on cloudy or overcast days. On cold days, keep covered as much as possible, as cold, dry weather will dry out your skin further, especially on areas like your hands. 
• Don’t forget your underarms, use a spray or roll-on antiperspirant that’s made to deliver protection against perimenopausal skin changes like body odour, hot flushes and night sweats. Sanex Expert Skin Health+ Antiperspirant is suitable for sensitive skin and is non-irritating. 

Lifestyle adjustments for managing skin changes during perimenopause

Here are some tips you can use every day that can help with perimenopause and skin problems:

• Your diet has a big effect on your skin – try eating plenty of whole and plant-based foods, along with foods that are rich in Omega-3, antioxidants and healthy fats as part of an anti-inflammatory diet. Focus on foods like salmon, walnuts, avocado, chia seeds, flaxseeds and berries. 
• Foods like cucumber, celery, strawberries and watermelon have a high water content and can provide a boost of hydration, which your skin will thank you for. 
• Avoid ultra-processed foods, anything spicy or greasy, takeaways and alcohol as much as possible. 
• Drink plenty of water to hydrate your body from the inside. Ideally, you should be drinking around two litres per day.   
• Use a humidifier in your bedroom to add some moisture to the air and stop your skin from drying out. 
• Wear natural fabrics like cotton, linen, silk and merino wool that allow your skin to breathe.
• Minimise daily stress as much as possible. Spend time outdoors, try yoga and meditation or prioritise daily exercise to move your body. 
• Sticking to a regular sleep schedule can also help to reduce stress.

When to seek professional advice about perimenopause skin problems

If dry skin and perimenopause symptoms are impacting your daily life, or you’re experiencing a flare-up of skin conditions like eczema or psoriasis, you can make an appointment to see your doctor. They may prescribe hormone replacement therapy (HRT), which can help with menopause symptoms by supplying your body with additional oestrogen. 

This additional boost of oestrogen can improve skin hydration, texture, collagen production and elasticity, all of which impact how hydrated your skin is. However, HRT isn’t suitable for everyone, so speak to your doctor about whether this could be a good option for you.

FAQs

Here are the answers to some commonly asked questions about perimenopause skin changes and how to treat them:

Can perimenopause cause skin changes?

Yes, skin changes during perimenopause are common. You may find your skin feels dry, itchy, acne-prone or more sensitive than before. Fluctuating hormone levels cause these skin changes, but they can usually be managed with the right skincare and lifestyle changes. 

How to prevent severe itching during perimenopause?

Perimenopause skin changes, like itching, can be managed with lifestyle changes and adjustments to your skincare routine, like prioritising hydrating ingredients like hyaluronic acid and ceramides. Avoiding hot showers and using shower products made for perimenopausal skin problems can also help.  

Which ingredients can help with perimenopausal itching?

Hydrating and nourishing ingredients like hyaluronic acid, glycerin, ceramides and lipids can all help with perimenopausal skin itching. Shower and body products that respect your body’s natural pH can also help to keep your skin feeling hydrated and more comfortable.