Let’s Talk Skincare During Perimenopause!
Changes in our skin are a natural part of aging, and the hormonal changes we go through in our 40s as we enter perimenopause can significantly impact the texture and appearance of our skin. While most women associate skin aging with the natural aging process, the hormonal changes during perimenopause often amplify these effects, sometimes making women feel as though they've aged drastically in a short period. Here's a sampling of just a few of the skin conditions that might pop up:
Breakouts (especially before and during your period)
Skin that was previously balanced may start to get dry or oily patches
Skin becoming less plump, leading to an increase in wrinkles
Skin is drier as it loses moisture and hydration
Some people experience rosacea and skin flushing
Increased skin sensitivity
Hyperpigmentation and discoloration
I have been obsessed with skincare for well over a decade. Actually, I take that back. In fact, I've been obsessing over my skin since I was about 12 years old when I got my first breakout. But it's only recently that I've finally found peace with my skin. And that's no easy feat - I suffered from acne breakouts well into my 40's. In my 20's, I used Accutane (which didn't help); in my 30's and 40's, I succumbed to the marketing ploys of every new skincare brand that promised a clear and radiant complexion. And now, at 53, I have developed a reliable, affordable skincare regime that works for me.
why we see some of these skin changes during perimenopause?
What is Estrogen Deficient Skin (EDS)?
Estrogen is a key hormone responsible for many skin-related functions, such as collagen and hyaluronic acid synthesis, skin elasticity, hydration, and overall skin resilience. It also helps to maintain a healthy skin barrier, which protects the skin from internal and external stressors like inflammation, oxidative stress, and free radicals.
As women approach perimenopause and menopause, estrogen levels decline, leading to a condition known as Estrogen Deficient Skin (EDS). This drop in estrogen affects not only the body's biochemical functions but also the skin's vitality, health, and appearance. EDS accelerates skin aging, resulting in a significant loss of collagen (up to 30% within the first five years of menopause) and hyaluronic acid, which are essential for maintaining youthful, plump, and hydrated skin.
Key Skin Care Ingredients
Everyone's skin is different and requires an individual routine that targets your unique skin issues. But there are certainly some universal products that can improve just about any complexion:
Exfoliants
You may notice that your skin looks duller throughout perimenopause. Exfoliating dead, dull skin is vital to keeping your skin looking bright and youthful. The most common exfoliants found in skincare are AHAs and BHAs. Alpha hydroxy acids (AHAs) are beneficial as they help slough off dead skin to reveal the brighter-looking skin underneath. Beta hydroxy acids (BHAs) reduce the appearance of wrinkles and fine lines on the skin and improve the skin's overall texture. This article is an excellent resource explaining the differences and benefits of AHAs and BHAs. Make sure that you use an exfoliant that is alcohol-free.
Retinol
Retinol is a form of vitamin A. It's fantastic for the skin and has incredible anti-aging benefits. It's primarily used to treat aging skin concerns and acne, so if you're noticing breakouts, retinol is a must. Retinol increases collagen production and stimulates the production of new blood vessels in the skin while improving coloration. It helps neutralize free radicals and creates a "plumping" effect that reduces the appearance of fine lines, wrinkles, and enlarged pores. Retinol can make your skin sensitive to the sun, so it's recommended that you only use it at night. It can also be drying, so it's best to start using it a few days a week as you see how your skin responds. Retinol comes in different strengths, with stronger dosages available by prescription only. Here's a great article about the difference in strengths (I use a prescription tretinoin). Bakuchiol can be a good option for those with very dry or sensitive skin. It's a natural alternative to retinol and comes from the leaves and seeds of the babchi plant. It isn't a vitamin A derivative, but it functions similarly by working on the same pathways as retinol when it comes to stimulating the production of collagen and elastin.
Vitamin C
Vitamin C benefits skin by evening out skin tone, supporting elasticity, visibly fading dark spots, and minimizing wrinkles, all while helping skin have an overall radiant appearance. It helps reverse damage from the sun and promotes collagen production. Unfortunately, Vitamin C isn't stable, so you'll notice that your clear serum starts to turn dark yellow or orange after a while. This oxidation will reduce the effectiveness, so make sure you purchase the smallest bottle possible and store it in a cool, dark place to extend the life of your product.
The golden rule of skin care is vitamin C in the morning and vitamin A in the evening, and I've adhered to this with excellent results. Additionally, I use a moisturizer with sunscreen in the morning and a deep moisturizer at night. And I always use a morning exfoliant along with an eye cream morning and night.
I don't have many breakouts these days, but I must be picky with my moisturizers. Most clog my pores and give me acne, especially ones with sunscreen.
I've tried it all over the years, and now I don't use too many expensive products—I've found great dupes for some of the priciest items out there. To give you an idea of a simple yet effective skincare routine, here's exactly what I use and the order I apply it (my skin type is lightly oily). All products are available at Sephora and local pharmacies (or Amazon if you are so inclined).
Morning
Gentle cleanser (SkinFix Barrier Foaming Cleanser - pricey but worth it)
Chemical exfoliant (Paula's Choice 2% BHA)
Vitamin C Serum (Dr. Brenner Vitamin C Serum 20% Pure L-Ascorbic Acid, Ferulic Acid, Vitamin E and Hyaluronic Acid - it's a dupe for the very pricey SkinCeuticals Ferulic Vitamin C serum - available at Amazon only)
Eye Cream (RoC Multi Correxion 5 in 1)
Moisturizer (Cetaphil Daily Facial Moisturizer SPF 50)
Face Oil (The Ordinary Organic Cold-Pressed Rose Hip Seed Oil)
Night
Cleanser (same as morning)
Eye Cream (same as morning)
Tretinoin Cream (Vitamin A retinoid - prescription)
Moisturizer (Laneige Water Bank Blue Hyaluronic Cream Moisturizer)
Lip Treatment (Laneige Lip Sleeping Mask Intense Hydration)
Once in a while, I'll do an intense 10-minute exfoliation mask (The Ordinary—AHA 30% + BHA 2% Exfoliating Peeling Solution).
Lifestyle Tips to Manage Estrogen Deficient Skin:
Sunscreen Application: Sunscreen remains the most critical component in preventing skin damage, especially as it relates to collagen degradation. UV and UVB rays from the sun significantly contribute to skin aging, resulting in wrinkles, pigmentation, and sagging. Applying broad-spectrum sunscreen daily (regardless of the weather) can protect collagen and stave off skin damage. Neglecting sunscreen use can undermine all other skincare efforts.
Diet and Advanced Glycation End-products (AGEs): Diet plays a crucial role in skin health, particularly in preventing the effects of Advanced Glycation End-products (AGEs). AGEs are formed when excess glucose binds to collagen and elastin, causing these proteins to stiffen and weaken, leading to visible signs of aging like sagging skin and wrinkles. Minimize high-glycemic foods, processed sugars, refined carbs, and alcohol, as these exacerbate glycation and oxidative stress. Maintaining a balanced diet and focusing on gut health can help mitigate the damaging effects of AGEs.
Hydration: Estrogen deficiency can lead to increased skin dryness, so staying hydrated inside and out is vital. Drinking sufficient water and consuming water-rich foods supports collagen and elastin production while countering damage from glycation. Topical hydrating products containing ingredients like glycerin, hyaluronic acid, and niacinamide are recommended to help skin retain moisture. Dry skin needs oils, while dehydrated skin needs water-based hydration. Look for products that offer both.
Supplements: Although the efficacy of supplements varies from person to person, a few critical daily supplements for skin health include magnesium (for sleep), Omega-3s (for skin and overall health), probiotics, and vitamin B12. Collagen supplements are popular (I use them), but there is still debate about their effectiveness. Bone broth is an excellent alternative to collagen supplements.
Stress Management & Cortisol: Stress during perimenopause, often caused by lifestyle demands (family, career, etc.), can elevate cortisol levels, negatively impacting the skin by increasing oil production and inflammation and worsening conditions like acne and eczema. Prioritize self-care and find activities that bring joy and relaxation. This is key to reducing stress and maintaining healthier skin and overall well-being.
Sleep: Adequate sleep is essential for skin repair and regeneration, but perimenopause-related symptoms like hot flashes, insomnia, and anxiety can make restful sleep difficult. Sleep plays a crucial role in long-term skin health and reducing stress.
Exercise: Regular exercise has numerous benefits for both mental and physical health, including improved circulation, stress reduction, and better sleep. Consistent movement, whether through walks, Pilates, or more intense workouts, helps nourish the skin with oxygen and nutrients while removing toxins. The key is finding a form of exercise that works for you consistently to promote healthy skin and overall wellness.
It's Never Too Late to Start Caring for Your Skin!
While we can't stop time, we certainly can take steps to nurture and protect our skin at every stage of life. No matter your age or where you're starting from, simple yet impactful lifestyle changes and skincare habits can make a difference.
The key is to start now—whenever and however that looks for you. Whether you incorporate small, proactive steps into your daily routine or embrace preventative measures, these actions will pay off over time. Your skin deserves the care and attention to keep it looking and feeling its best.
Remember, every small step you take today invests in your skin's long-term health and appearance. So, give your skin the love and care it needs—it's never too late to begin.
