Menopause and Your Skin: What’s Happening?

Menopause typically occurs around age 51 and is confirmed after 12 consecutive months without a menstrual period. This transition is accompanied by a natural decline in estrogen, a hormone that plays a significant role in skin physiology.

As estrogen levels decrease, some people may experience:

• Thinning, dry, or itchy skin

• Increased fine lines and wrinkles

• Delayed wound healing

• Sleep problems

• Changes in skin elasticity

• Increased facial hair or breakouts

These changes are part of a broader hormonal shift that may also affect sleep, mood, metabolism, and vaginal health.

Key Skin Changes and Supportive Strategies

Dryness and Loss of Moisture

Estrogen supports skin hydration and barrier function. A drop in estrogen may contribute to dryness, irritation, and increased sensitivity.

Look for moisturizers with:

• Hyaluronic acid
• Ceramides
• Glycerin
• Lactic or glycolic acid (exfoliating and hydrating)

Using a rich moisturizer regularly and limiting exposure to hot water can help maintain moisture levels.

Fine Lines and Wrinkles

Loss of collagen and elastin—structural proteins in the skin—can lead to visible aging.

💡 Consider products with:

• Peptides (to support collagen production)
• Retinoids (vitamin A derivatives)
• Broad-spectrum sunscreen (SPF 30 or higher)

Thinning Skin and Elasticity Loss

Estrogen helps maintain dermal thickness. After menopause, the skin may become thinner and more fragile.

👩‍⚕️ While thinning skin can’t always be reversed, strategies like:

• Gentle skincare
• Antioxidant-rich diets
• Topical retinoids or phytoestrogens
• Dermatologist-directed treatments (e.g., microneedling)

…may help support skin resilience.

Facial Hair Growth

A hormonal shift in the estrogen-to-testosterone ratio may contribute to increased facial hair.

✔️ Management options may include:

• Laser hair removal (most effective on darker hair)
• Electrolysis (permanent hair removal)
• Prescription topical creams (e.g., eflornithine)
• Discuss treatment options with a licensed provider for safety and suitability.

Breakouts and Adult Acne

Some women notice acne flare-ups after menopause. This can be due to increased androgen activity or changes in sebum production.

🌿 Skin care tips:

• Choose non-comedogenic products
• Consider ingredients like benzoyl peroxide, salicylic acid, or azelaic acid
• Retinoids may help regulate cell turnover

Consult a dermatologist before beginning new topical treatments, especially if you have sensitive or thinning skin.

Hyperpigmentation and Sunspots

With lower estrogen levels, melanin production may become uneven—contributing to discoloration or sunspots.

🌞 Strategies include:

• Daily use of SPF 30+ sunscreen with zinc oxide
• Vitamin C serums
• Retinoids (if tolerated)
• Protective clothing and sun avoidance during peak hours

Hair and Scalp Changes

Many women experience hair thinning or reduced density after menopause. These changes can be linked to:

• Lower estrogen and progesterone
• Increased androgen sensitivity
• Nutrient deficiencies
• Stress

🧴 Tips to support hair health:

• Use volumizing or scalp-nourishing shampoos
• Avoid excessive heat styling or tight hairstyles
• Maintain protein and iron levels through diet
• Consider topical solutions (e.g., minoxidil) under provider guidance

Should You Consider BHRT?

Bioidentical hormone replacement therapy (BHRT) uses hormones that are chemically identical to those naturally produced by the body. In some cases, BHRT may help relieve certain symptoms of menopause, such as:

• Hot flashes
• Sleep disturbances
• Mood shifts
• Vaginal dryness
• Low libido

While some individuals report improved skin hydration and elasticity, BHRT is not recommended for skin benefits alone. It should be prescribed and monitored by a licensed practitioner, following a comprehensive medical evaluation. Possible risks of hormone therapy may include: Blood clots Stroke Gallbladder disease Cardiovascular events Breast cancer (in some populations) Discuss the risks and benefits of hormone therapy with your healthcare provider before starting any treatment.

Daily Menopause Skincare Routine (Sample)

Here’s a general routine that may support skin health:

Morning:

• Gentle cleanser with ceramides or hyaluronic acid
• Moisturizer with glycerin or squalane
• Sunscreen (SPF 30+ with zinc oxide or titanium dioxide)

Evening:

• Cleanser
• Peptide or retinoid serum (if recommended)
• Rich night cream or oil-based moisturizer

Consistency and gentle care are key—especially when the skin becomes more reactive.

Lifestyle Factors That Influence Skin and Hair During Menopause

Diet & Nutrition

Eating a nutrient-rich diet can help support skin barrier function, elasticity, and hair strength. Aim to include:

• Lean proteins (for collagen support)
• Omega-3s (flax, walnuts, fatty fish)
• Antioxidant-rich fruits and vegetables
• Phytoestrogen-containing foods (soy, chickpeas, flaxseed)

Avoid excess sugar, ultra-processed foods, and high sodium intake, which may increase inflammation.

Hydration

Adequate hydration supports circulation, nutrient delivery, and skin function. Aim for 8–12 cups of water per day unless otherwise advised.

Sleep & Stress

Poor sleep and chronic stress may exacerbate skin dryness, dullness, and breakouts.

Prioritize:

• 7–9 hours of quality sleep
• Stress-reduction activities (yoga, walking, hobbies)
• Mindfulness or counseling if needed

When to Talk to a Healthcare Provider

If you're experiencing persistent skin or hair changes, or are considering hormone therapy, reach out to a licensed healthcare professional. They can:

• Evaluate your hormone levels
• Recommend appropriate skincare or haircare treatments
• Review whether BHRT or other therapies may be helpful for your symptoms

Frequently Asked Questions

Q: What should I do if my skin is dry or itchy during menopause?

Use moisturizers with hyaluronic acid or ceramides, avoid hot showers, and apply sunscreen daily. If symptoms worsen, speak to a dermatologist.

Q: Can facial hair growth after menopause be managed?

Yes, options include laser treatments, electrolysis, and topical medications. Always consult a provider for guidance.

Q: Is BHRT necessary to improve skin and hair health?

BHRT may be helpful for some menopause-related symptoms, but it is not prescribed solely for cosmetic purposes. A provider can help determine if it's right for you.

Final Thoughts

Skin and hair changes during menopause are common—but manageable. With the right skincare habits, lifestyle support, and medical guidance, you can navigate this phase feeling informed and empowered.

Embrace the changes with compassion and care—you deserve to feel good in your skin.