Skin and the Menopause: What’s Happening and How to Care for It

Written By wai cheng

Menopause is a profound transition in a woman’s life, marked by hormonal shifts that affect nearly every system in the body, including the skin. While much of the conversation around menopause centres on symptoms like hot flushes, mood changes, and sleep disturbances, the changes to the skin are often just as impactful, and for many women, deeply personal. These changes can affect how we feel about our appearance, our comfort, and our sense of self.

The skin is the body’s largest organ, and it responds directly to fluctuations in hormone levels, particularly oestrogen. This hormone helps regulate several key functions in the skin, including collagen production, elasticity, hydration, wound healing, and even pigmentation. As oestrogen levels begin to decline during perimenopause and postmenopause, so too does the skin’s ability to maintain its youthful resilience and radiance.

One of the most noticeable changes is a reduction in collagen, the protein that provides structure and firmness to the skin. Studies show that up to 30% of collagen can be lost in the first five years following menopause, leading to thinner skin, increased laxity, and more pronounced fine lines and wrinkles. Skin often becomes drier as well. This is because oestrogen normally supports the production of natural oils and hyaluronic acid, substances that help the skin retain moisture and stay supple. Without these, the skin can feel tight, flaky, or rough in texture.

Another common concern is the development of increased pigmentation, such as age spots, or a worsening of existing conditions like melasma. These changes are partly hormonal but are also the result of a lifetime of cumulative sun exposure. Menopausal skin is more vulnerable to UV damage, and the protective mechanisms that once helped repair skin after sun exposure become less effective with age.

For some women, menopause brings unexpected flare-ups of adult acne or rosacea. These conditions can be frustrating, especially when they appear just as one thought their skin concerns from earlier life stages were behind them. Shifts in the balance of hormones, particularly a relative increase in androgens (male hormones present in small amounts in women), can trigger changes in oil production and skin sensitivity. While these changes are natural, they can still be distressing. The good news is that there are evidence-based ways to care for your skin during this stage of life and support it through the transition. Hydration is key. Using a rich, fragrance-free moisturiser containing ceramides or hyaluronic acid can help restore the skin’s barrier function and retain moisture. Gentle cleansing is also important, as the skin becomes more sensitive and prone to irritation.

Sun protection becomes even more essential in midlife. Wearing a broad-spectrum SPF 30 or higher every day, regardless of the weather, helps prevent further collagen breakdown and limits the appearance of pigmentation. Sun damage is cumulative, and consistent protection is one of the most powerful anti-ageing strategies available.

Your skincare routine may need a thoughtful revision. As the skin becomes more fragile, harsh exfoliants and strong acids may do more harm than good. Instead, look for products with proven active ingredients such as retinoids (or gentler alternatives like bakuchiol), vitamin C for antioxidant protection, and niacinamide to calm inflammation and support skin repair.

Hormone Replacement Therapy (HRT) can also offer benefits for the skin, in addition to relieving other menopause symptoms. HRT has been shown to increase skin thickness, improve elasticity, and restore hydration in postmenopausal women. For women who are suitable candidates, this can be an added bonus to the broader therapeutic effects of hormone therapy. However, it’s important to consult with a qualified healthcare provider to determine whether HRT is appropriate for your individual needs.

Caring for the skin during menopause isn’t just about what you put on your face, it’s also about how you treat your body. A diet rich in antioxidants, healthy fats, and protein supports skin repair and regeneration from within. Adequate hydration, restful sleep, regular exercise, and stress management all contribute to overall skin health and resilience.

At Menopause Care NZ, we understand that the skin reflects both inner health and outer wellbeing. Our approach is holistic, compassionate, and tailored. Whether you’re noticing increased dryness, sensitivity, pigmentation, or a change in skin texture, we’re here to help you navigate these changes with confidence. Our team offers personalised consultations to address your concerns, and we can guide you through options including skincare advice, nutrition, lifestyle changes, and HRT where appropriate.

If you’ve been looking in the mirror and wondering why your skin feels different lately, you’re not imagining it. And you’re not alone. These changes are part of the menopause journey, and with the right care and support, your skin can continue to thrive.

Summary: 3 Ways to Care for Your Skin During Menopause

  1. Hydrate and Protect

    Use a nourishing moisturiser daily and apply SPF 30+ every morning, even on cloudy days. Keeping the skin hydrated and shielded from UV damage helps reduce dryness, sensitivity, and premature ageing.

  2. Adjust Your Skincare Routine

    Swap out harsh cleansers or exfoliants for gentle, barrier-supporting products. Look for active ingredients like retinoids (or bakuchiol), vitamin C, and niacinamide to support collagen production and improve skin tone and texture.

  3. Consider Holistic Support

    Talk to your GP or a qualified menopause specialist about options like Hormone Replacement Therapy (HRT), nutrition, and lifestyle adjustments. A whole-body approach is often the most effective way to support skin health from the inside out.

References

wai cheng
Next

Bone Health and Menopause: Why It Matters and How to Protect Your Bones