As we journey through perimenopause into menopause, our skin often becomes the first place we see the hormonal shifts happening beneath the surface. When estrogen and progesterone decline, the skin naturally becomes drier, thinner, and less plump.

For some women, breakouts return thanks to a relative rise in androgens (like testosterone). These hormones increase sebum, clog pores, and trigger adult acne — a truly unfair twist at midlife.

I once had a client tell me, “It feels like my skin doesn’t fit me anymore.” And honestly, with everything else going on during this transition, skin issues can feel like one more thing piled on.

But here’s the empowering truth:

Your skin is speaking to you — and when you understand what it’s saying, you can completely transform it.

 

The Main Skin Changes During Menopause

1. Collagen Loss

Within the first five years of menopause, collagen levels can drop by up to 30%, then continue declining by around 2% per year.
This leads to sagging, loss of firmness, and more visible wrinkles.

2. Dryness & Dehydration

Hormonal fluctuations reduce oil production and weaken the skin barrier, making skin feel tight, flaky, or easily irritated.

3. Texture, Pigmentation & Sensitivity

Thinner skin becomes more reactive. Age spots, sun damage, breakouts, and even chin and upper-lip hair can appear — the kind of “surprises” no one asked for!

What Your Skin Is Trying to Tell You

Your skin is your largest organ and one of your biggest communicators.
It protects you, regulates your temperature, synthesises Vitamin D, and acts as a frontline defence against pathogens.

But it also tells the story of:

• how you eat

• how you age

• how well your gut is functioning

• how balanced your hormones are

• how stressed (or calm) your body feels

Fine lines, pigmentation, changes in elasticity, breakouts — none of these are random.
They are messages, not mistakes.

What Accelerates Skin Aging?

Aging is natural — but accelerated aging is optional.

Key culprits include:

Oxidative Stress & Inflammation

Sugar and processed foods damage collagen, stiffen skin tissues, and accelerate wrinkle formation.

Environmental Toxins

Daily exposure to chemicals, pesticides, plastics, and pollutants creates low-grade inflammation and oxidative stress.

UV Radiation

Essential in small amounts, but excessive sun exposure speeds up aging dramatically.
A high-SPF sunscreen plus an antioxidant-rich diet helps protect the skin.

Gut Imbalances

An unhealthy gut triggers systemic inflammation, which the skin mirrors through breakouts, redness, sensitivities, and premature aging.

The Gut–Skin Connection

Your gut regulates immunity, hormones, detoxification, digestion, and inflammation — all of which directly affect your skin.

If the gut is inflamed or imbalanced, the skin often shows:

• acne or congestion

• redness or flushing

• dermatitis or irritation

• faster visible aging

• increased sensitivity

Support the gut, and the skin often follows beautifully.

When Do Skin Changes Start?

Skin changes typically intensify at the onset of menopause due to the sharp drop in estrogen.
Over the years, these changes become more gradual — and with the right support, far more manageable.

Aging is inevitable.
Feeling uncomfortable in your skin is not.

The sooner you begin supporting your collagen, hormones, gut, and nervous system, the more radiant and resilient your skin will be.

Top Tips to Slow Down Aging Naturally

Nutrition & Lifestyle

• Avoid sugar in all forms
• Avoid dairy
• Avoid fried foods — choose steamed or baked
• Reduce processed and refined foods
• Eat organic where possible
• Eat a wide variety of colourful plant foods
• Enjoy oily fish like salmon, sardines, mackerel, tuna
• Prioritise an antioxidant-rich diet
• Reduce exposure to endocrine-disrupting chemicals, pesticides, plastics
• Drink plenty of clean filtered water
• Manage stress intentionally
• Do cardiovascular exercise 3–4 times per week
• Balance your hormones and avoid prolonged oral contraceptive use

Supplement Support

• Omega-3 EFAs
• Zinc
• Selenium
• Vitamin C
• Lycopene
• Resveratrol
• Beta-carotene
• Alpha Lipoic Acid
• Collagen
• Maritime Pine Extract (for pigmentation)

Testing

If needed, we can run a full GI-MAP with Zonulin to understand the gut–skin connection in detail.

You Don’t Have to Navigate This Alone

Healthy, glowing skin at midlife is absolutely achievable — and you deserve to feel comfortable and confident in your body.

If you want personalised support with your nutrition, hormones, and supplements…

Explore support with Nourishing Apothecary.

Your skin — and your whole body — will thank you. 

🌿 Book a free 15-minute Discovery Call with Toni to discuss your symptoms and discover how we can create a personalised plan for your hormones, energy, and wellbeing.

👉 Book Your Discovery Call