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    • Menopause & Your Skin: What's Changing and How to Care For It

    Guest written by Dr Jenn Salib Huber RD ND - Naturopathic Doctor and Intuitive Eating Dietitian.

    Midlife and menopause can come with it a lot of changes, and your skin is no exception. As our “hormone soup” levels change, you might start noticing that your skin feels different—perhaps a bit drier, thinner, or not as plump as it once was. While this is a normal part of the menopause transition, understanding these changes and how to care for your skin can help you feel more confident and comfortable in your skin, quite literally!

    Why Does Skin Change During Menopause?

    It all boils down to hormones—mainly estrogen. Estrogen plays a big role in keeping your skin hydrated and elastic by boosting collagen production. During menopause, estrogen levels take a nosedive, leading to a decrease in collagen and natural oils. As a result skin can become drier, more sensitive, and may lose some of its familiar shapes and contours. You might also  notice that healing from cuts or bruises can take longer.

    It’s not just the skin on your hands and face that’s feeling the effects of less estrogen – the skin in and around your vulva and vagina is going through these changes too.

    Skin care Solutions: Keeping Your Skin Happy

    While we can’t prevent menopause from happening, you can help take care of your skin with these tips:

    Hydrate, hydrate, hydrate: This isn’t just about drinking water (though that’s important too!). Use ingredients that moisturize as well as protect your skin. Apply moisturizers after showering or being in water, and any time your skin is exposed to the elements.

    Gentle cleansing is key: Menopausal skin can become more sensitive, so opt for a gentle cleanser that won’t strip away your natural oils. Avoid harsh soaps and look for products that are fragrance-free to reduce the potential for  irritation.

    Sun protection: Your skin is more susceptible to sun damage as it thins, so wearing SPF daily is highly recommended! Look for a broad-spectrum sunscreen with at least SPF 30, even on cloudy days.

    Will hormones help?

    Hormone therapy can help a lot of things, and skin may be one of them, especially when it comes to your vulva and vagina. Topical estrogen therapy is the most safe and effective way to treat symptoms such as vaginal dryness. But the jury is still out on whether systemic hormone therapy can help the skin on your face.

    And remember, you should still moisturize the skin around your vulva even if you’re using a local (topical)  estrogen cream.

    Can Nutrition Help Your Skin?

    You’ve probably heard that skin is nourished from the inside out. While there’s probably some truth to that, you can’t turn back time with a salad. So stick to the basics and choose foods that are filling, satisfying, and support your overall health not just your skin!

    Add more plants to your plate.

    Foods rich in antioxidants, like berries, leafy greens, and nuts, help fight free radical damage, which can accelerate skin aging. Vitamin C, in particular, helps support collagen production, so consider adding more citrus fruits, bell peppers, and broccoli to your meals.

    Healthy fats are your friends: Omega-3 fatty acids, found in foods like salmon, flaxseeds, and walnuts, may help maintain your skin’s lipid barrier, keeping it moisturized and reducing inflammation.

    Stay hydrated: While moisturizer helps from the outside, hydration starts from within. Be mindful of caffeine and alcohol intake, which can both make it harder to keep your skin hydrated.

    Would you like to learn more about how to manage menopause without diets and food rules? Join the Midlife Feast Community and save 50% by using the code MENOPAUSESKIN.