Menopause is a transformative phase in a woman’s life, marked by hormonal shifts that can affect not just physical and emotional health, but also skin health. As estrogen levels drop, the skin undergoes various changes, including dryness, thinning, loss of elasticity, and an increased appearance of fine lines and wrinkles. Understanding these changes and adopting a targeted skin care routine can make all the difference in maintaining healthy, radiant skin during menopause.

Shellharbour Skin will be focusing on menopause management in 2025 to support our patients. In this blog we will explore effective strategies for managing menopausal skin, from hydration and nutrition to the best skincare ingredients and lifestyle adjustments.

1. Hydration: The Key to Healthy Skin

As estrogen levels decline, the skin loses moisture more easily, leading to dryness, flakiness, and irritation. Dry skin can also enhance the appearance of fine lines and make skin look dull. The first step in managing menopausal skin is ensuring proper hydration.

• Increase Water Intake: Aim for at least eight glasses of water per day. Hydration starts from within, and drinking enough water helps keep your skin plump and supple.
• Use Hydrating Products: Opt for moisturizers that contain ingredients like hyaluronic acid, glycerin, and ceramides. These humectants attract moisture to the skin and help retain it. A good night cream with these ingredients can work wonders overnight.
• Humidifiers: Using a humidifier at night can help prevent your skin from becoming too dry and irritated.

2. Nourish from the Inside Out

What you put into your body directly affects the health of your skin. During menopause, focusing on a nutrient-dense diet can support your skin’s structure, improve hydration, and reduce the appearance of wrinkles.

• Healthy Fats: Omega-3 fatty acids, found in foods like salmon, flaxseeds, and walnuts, help maintain the skin’s lipid barrier, keeping it moisturized and plump.
• Phytoestrogens: Foods like soy, flaxseeds, and chickpeas contain phytoestrogens, plant-based compounds that mimic estrogen and may help mitigate some of the skin changes associated with menopause.
• Antioxidants: Incorporate fruits and vegetables rich in antioxidants like vitamins C and E. These help protect the skin from oxidative stress caused by free radicals and promote collagen production.

3. Sun Protection: Never Skip SPF

As we age, our skin becomes more sensitive to the sun, and the risk of sun damage increases. UV rays can exacerbate the signs of aging, such as wrinkles, sagging, and hyperpigmentation. Therefore, sun protection should be a non-negotiable part of your skincare routine.

• Broad-Spectrum Sunscreen: Choose a broad-spectrum sunscreen with SPF 50. Apply it every morning, even on cloudy days or when staying indoors, as UVA rays can penetrate windows. Our favourites are K-cutic by Dermocosmetica or Golden Glow by Airyday.
• Mineral vs. Chemical Sunscreen: If you have sensitive skin, opt for mineral sunscreens that contain zinc oxide or titanium dioxide, as they are less likely to cause irritation than chemical sunscreens. We suggest Uber Zinc by Synergie Skin for a non-chemical sun protection option.

4. Embrace Anti-Aging Skincare Ingredients

During menopause, the production of collagen and elastin, which help keep the skin firm and smooth, begins to slow down. This can lead to sagging and wrinkles. Fortunately, several ingredients can stimulate collagen production and improve skin texture.

• Retinoids: Retinoids (vitamin A derivatives) are powerful ingredients that promote cell turnover and boost collagen production. Retinol, the over-the-counter version, can be used to reduce fine lines, dark spots, and overall skin texture. Start with a lower concentration to minimize irritation.
• Vitamin C: This antioxidant not only protects the skin from free radical damage but also helps in collagen synthesis, reducing the appearance of fine lines and brightening the complexion. Look for serums or creams with stabilized vitamin C for best results.
• Peptides: Peptides are amino acid chains that help boost collagen and elastin production. Incorporating peptides into your skincare routine can improve skin elasticity and reduce sagging.
• Niacinamide: This anti-inflammatory ingredient helps repair the skin barrier, lighten dark spots, and reduce redness, making it especially helpful for menopausal skin that might become more prone to irritation.

5. Injectables

• Collagen stimulators: Collagen stimulating injections help to restore firmness and elasticity to the skin, ensuring natural looking, long lasting outcomes. The whole face looks more youthful and refreshed when collagen stimulators are incorporated into an injectable treatment plan.

• Wrinkle Relaxers: Wrinkle relaxers assist in smoothing lines on the face to soften expression lines. Some wrinkles on the face can make a person look tired or angry – when these lines are treated it can transform a persons appearance.

• Re-volumizing treatments: Restoring volume loss with injectables helps to put back what has been lost due to the natural ageing process. Areas such as the under eyes, temples, chin shadows and medial cheeks can be re-volumized to give the person a more youthful appearance.

Exfoliate, But Gently

As we age, the skin’s natural exfoliation process slows down, leading to a buildup of dead skin cells. Gentle exfoliation can help keep the skin smooth, bright, and more receptive to skincare products.

• Physical Exfoliants: Be cautious with physical scrubs, as they can sometimes irritate aging skin. Opt for gentle exfoliating formulas with fine granules. Mediscrub by Synergie Skin is a our pick.
• Chemical Exfoliants: AHA (alpha-hydroxy acids) and BHA (beta-hydroxy acids) are effective chemical exfoliants that help remove dead skin cells without harsh scrubbing. Lactic acid, glycolic acid, and salicylic acid are popular choices that can leave your skin looking brighter and more youthful. Press and Glow by Medik8 is an excellent option to work in to your skin routine.
• Frequency: Exfoliate 1-2 times per week to avoid over-stripping your skin. If you have sensitive skin, consider doing it once every two weeks.

7. Mind Your Sleep and Stress Levels

Sleep is essential for skin repair and rejuvenation. During menopause, sleep disturbances like night sweats and insomnia are common, which can further stress the skin.

• Good Sleep Hygiene: Establish a calming nighttime routine and try to get at least 7-8 hours of quality sleep every night. This allows your skin to regenerate, reducing dark circles and giving your complexion a healthy glow.
• Stress Management: Stress can lead to hormonal imbalances that exacerbate skin conditions like acne or eczema. Engage in stress-relieving activities such as yoga, meditation, or simply taking time for yourself.

8. Consult with a Doctor

If you’re struggling with more severe menopausal skin changes, such as persistent acne, rosacea, or extreme dryness, it’s always a good idea to consult with our doctors to discuss medication options or other medical interventions to support you through menopause.

Final Thoughts

Menopausal skin requires a little extra care, but with the right routine, it’s possible to maintain healthy, vibrant skin throughout this life stage. Focus on hydration, nourishment, and sun protection, while incorporating effective anti-aging ingredients. With consistency and patience, you’ll be able to address the challenges that come with menopausal skin and enjoy a glowing complexion for years to come.

Whether you’re just entering menopause or have already been through it, embracing a thoughtful skincare routine tailored to your changing skin will make all the difference.

Written by Amanda Whitty, Registered Nurse

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