How to Care for and Protect Your Skin During Perimenopause

Perimenopause is a time of big shifts, especially when it comes to your skin. 

You might notice new dryness, sensitivity, dullness, or even breakouts that feel completely different from what you’ve experienced before.

These changes can feel frustrating, especially when your old skincare routine suddenly stops working. 

But once you understand why your skin is changing, you can start to support it in a way that actually feels good—and gets results.

Let’s walk through what’s happening beneath the surface and how to care for your skin through the perimenopausal years.

Why Perimenopause Affects Your Skin

Perimenopause is the 5–10-year window leading up to menopause, when estrogen and progesterone levels start to fluctuate and decline. These hormones play key roles in keeping skin firm, hydrated, and resilient.

As estrogen drops, you might notice:

• More dryness or flakiness
  
  

• Increased sensitivity or redness
  
  

• Loss of collagen and elasticity
  
  

• Dull or uneven tone
  
  

• Hormonal breakouts
  
  

And because hormones don’t decline in a straight line, these symptoms can come and go, making it even harder to figure out what your skin needs.

What Your Skin Needs Now: A New Kind of Routine

Your skin in perimenopause needs support, not stress. Think of your skincare routine like a buffer against inflammation, hormone shifts, and external stressors like UV and pollution.

Here’s how to build a routine that protects and nourishes aging, hormone-sensitive skin.

1. Start with a Gentle Cleanser

Your skin barrier naturally weakens with age, so you want to avoid anything that strips it.

Look for:

• Cream or gel-based cleansers
  
  

• pH-balanced formulas
  
  

• Ingredients like glycerin, aloe, or oat extract
  
  

🧴 Skip: Foaming cleansers, bar soaps, or anything that leaves your skin tight afterward.

2. Hydrate Deeply—Inside and Out

One of the biggest changes in perimenopause is trans-epidermal water loss, meaning your skin holds onto less water. That’s why hydration is key.

Topical tips:

• Use humectants (like hyaluronic acid or glycerin) to attract water
  
  

• Follow with emollients and occlusives (like squalane, ceramides, or shea butter) to seal it in
  
  

Internal tips:

• Drink water, but also eat water-rich foods (cucumbers, citrus, leafy greens)
  
  

• Add electrolytes on active or sweaty days
  
  

• Omega-3 fats support skin moisture from the inside out
  
  

3. Support Collagen Naturally

Collagen production declines sharply during perimenopause by up to 30% in the first five years after menopause. This contributes to sagging, fine lines, and thinner skin.

Here’s what helps:

• Retinoids (retinaldehyde or bakuchiol for sensitive skin types)
  
  

• Vitamin C (topical or dietary) for collagen synthesis
  
  

• Collagen peptides (some evidence supports their use orally)
  
  

• Antioxidants to fight collagen breakdown caused by UV and pollution
  
  

Collagen loss is natural, but you can absolutely slow the process.

4. Protect Your Skin Barrier

Your skin barrier is your body’s first line of defence, and in perimenopause, it needs extra love.

Key ways to support it:

• Keep your routine simple and non-irritating
  
  

• Use moisturizers with ceramides, cholesterol, and fatty acids
  
  

• Avoid over-exfoliating or layering too many actives
  
  

• Use lukewarm water, not hot
  
  

If your skin feels tight, flaky, or stings easily, it’s a sign your barrier might be compromised.

5. Wear SPF Every Day

Estrogen loss makes your skin more vulnerable to UV damage, and sun exposure is one of the top accelerators of visible aging.

Your SPF checklist:

• Use a broad-spectrum sunscreen (SPF 30+) every day, rain or shine
  
  

• Reapply every 2 hours if you’re outside
  
  

• Pair with a wide-brim hat, sunglasses, and shade when possible
  
  

Mineral sunscreens with zinc oxide are often better tolerated on sensitive, perimenopausal skin.

6. Be Thoughtful with Actives

It’s tempting to try all the trending products at once, but perimenopausal skin doesn’t do well with overwhelm. Focus on fewer, smarter ingredients:

Safe, effective actives for this phase:

• Niacinamide: Supports barrier, calms inflammation, and reduces oil
  
  

• Azelaic acid: Brightens, fights acne, and is safe for rosacea-prone skin
  
  

• Retinaldehyde/Bakuchiol: Supports cell turnover with less irritation
  
  

• Peptides: Help support firmness and elasticity
  
  

Avoid:

• High-strength acids layered on top of each other
  
  

• Strong retinoids without a buffer or moisturizer
  
  

• Fragrance-heavy products (can increase sensitivity)
  
  

7. Address the Root Causes

As a naturopathic doctor, I always want to look at what’s happening beyond the skin. Many of the changes we see externally are signals from deeper systems like the gut, liver, and hormones.

You might benefit from:

• Hormone testing (especially if you’re dealing with acne or irregular cycles)
  
  

• Blood sugar support to reduce inflammation and insulin-driven breakouts
  
  

• Nutrient testing for things like zinc, vitamin D, and essential fats
  
  

• Liver and gut support to optimize detoxification and hormone metabolism
  
  

Working with a practitioner can help tailor your skincare and internal support in a way that feels empowering, not overwhelming.

The Takeaway

Perimenopause is a time of transition, but it’s not the end of good skin. With the right support, your skin can look and feel vibrant, resilient, and healthy.

Give yourself permission to slow down, pay attention, and care for your skin in a new way. You’re not doing it wrong—your skin is just asking for something different.