Perimenopause itchy skin: what to expect

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

Perimenopause itchy skin: what to expect

Perimenopause is the time before your body is officially in menopause. It can last 6-8 years, or sometimes more. Perimenopause usually begins in your 40s, but you may 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: irregular periods, hot flushes, mood swings, and, more unusually, skin changes during perimenopause are to be expected. Changes in your hormone levels, along with night sweats and hot flushes, can cause your skin to become dry and itchy. Read on to find out more about living with perimenopause itchy skin, along with diet and lifestyle tips that can help.

Understanding skin changes during perimenopause

Perimenopause and menopause can cause new skin conditions to arise, or skin problems from childhood, like eczema, to return. You may also notice changes in your skin quality, such as sagging or wrinkling, and changes in skin texture, like dryness or flakiness. If this wasn’t bad enough, itchy skin during perimenopause is a common complaint, with 48% of women reporting the symptom in a study. So why is itchy skin a sign of perimenopause?

Why does perimenopause cause itchy skin?

Perimenopause itchy skin 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. So, when these collagen and oil levels begin to drop during perimenopause, it causes your skin to become drier and thinner than before and can leave it feeling itchy. Add excessive sweating at night or hot flushes into the mix, and this can cause further moisture loss and irritation to your skin.

Symptoms of perimenopause itchy skin

Along with skin itching, you may notice other symptoms, including:

• Dry patches
• 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

Lifestyle and diet changes for healthy skin

Small changes to your diet and lifestyle can have a big impact on your skin health. Here are some tips you can use every day that can help:

• 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 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. Stress and itching go hand in hand, and one can trigger the other. Spend time outdoors, try yoga and meditation or prioritise daily exercise to move your body.

Your daily routine for soothing perimenopause itchy skin

The key to treating perimenopause itchy skin is using gentle and hydrating skincare products that will repair your skin barrier and restore moisture. Here are some tips for a daily skincare routine:

• 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 Skin Therapy Anti-Itchiness Shower Oil is free from fragrance and colourants and has been specially created to reduce irritation and leave your skin feeling nourished.
• 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 perimenopause 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.
• During the summer months, treat allergies before they get out of hand. Allergies can trigger itchiness and worsen hormonal changes.

When to see a doctor?

If you’ve tried out lifestyle and diet changes for itchy skin during perimenopause and the problem is impacting your daily life or you’re experiencing persistent 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 itchy skin and how to treat it:

How does perimenopause affect your skin?

Perimenopause can cause itchy skin all over your body. You may notice it in particular on your face, neck, arms, chest and back. Your scalp and elbows may also be prone to itchiness. You may also notice dryness or red patches, or experience skin conditions like eczema or psoriasis.

What does hormonal itching feel like?

Hormonal itching during perimenopause and menopause can feel prickly, like your skin is crawling or sometimes even like pins and needles.

Can perimenopause cause itchy skin?

Yes, perimenopause can cause all-over body itching due to declining oestrogen levels drying out your skin. Use our skincare tips above to try to improve your symptoms. If perimenopause itchy skin becomes unbearable or is affecting your daily life, speak to your doctor about emollient creams or potentially starting HRT.