Dry skin is a common yet often overlooked issue during menopause. It's easy to dismiss it as just another sign of aging. But in reality, hormonal changes — particularly a drop in estrogen — play a significant role in skin dryness and can accelerate signs of aging.
This problem is more widespread than women may realize. A study at a menopause clinic found that 64% of the 87 women surveyed had skin issues, with nearly half directly linking these changes to menopause.(1) Understanding the impact of these hormonal shifts can encourage women to seek effective treatments and keep their skin healthy during menopause.
When does dry skin occur during menopause?
Skin dryness during menopause is closely linked to declining collagen levels. Collagen, which keeps the skin plump and structured, decreases sharply during this phase. The American Academy of Dermatology reports a 30% reduction in collagen within the first five years of menopause, followed by an ongoing decrease of about 2% each year over the next 20 years.(2)
What causes dry skin in menopause?
Estrogen plays a vital role in keeping the skin hydrated, thick, and elastic. It aids in oil production and water retention. It also stimulates the growth of cells that strengthen the skin barrier. However, when estrogen levels drop during menopause, the skin undergoes noticeable changes. It becomes thinner, drier, and more prone to irritation due to decreased production of hyaluronic acid, a substance responsible for skin hydration.(3,4)
Furthermore, fatty acids decrease during the menopausal transition. These fats contribute to the skin’s plumpness and their decline results in a rougher skin texture.(3,4)
Progesterone levels also decline during menopause, exacerbating skin dryness by reducing sebum production, a critical component in moisture retention. This drop in progesterone also influences collagen synthesis, speeding up dryness.(5)
Symptoms of Menopausal Dry Skin
During menopause, several indicators of dry skin may be present:
A flaky or rough texture
Persistent itchiness
A sensation of tightness, particularly noticeable after cleansing
Wrinkles and fine lines
Additionally, individuals with pre-existing conditions like eczema may find their symptoms worsening.
Treatment Options for Menopausal Dry Skin
The following treatment options can help keep the skin supple and healthy. However, if dryness worsens or doesn't improve, it's important to consult a physician for further guidance.
Moisturizers
Experts recommend using key hydrating ingredients like hyaluronic acid, ceramides, or shea butter in skincare routines to combat dryness effectively. It’s advisable to moisturize twice daily, especially immediately following a shower or bath, to help the skin retain moisture.(2)
Gentle Cleansers
It’s best to avoid harsh soaps and cleansers that can strip away natural oils. Using lukewarm water and a gentle cleanser designed for sensitive skin can help maintain the skin's natural moisture.(2)
Lifestyle Habits
Implementing these lifestyle changes can greatly benefit skin health during menopause:(6)
Drinking adequate fluids: Proper hydration helps maintain the skin’s moisture barrier, preventing dryness and improving elasticity. Water assists in nutrient distribution and waste removal, both crucial for healthy, vibrant skin.
Managing stress: High stress levels can disrupt hormone balances and skin health. Reducing stress through relaxation and physical activities helps stabilize hormone levels, promoting skin hydration and soothing inflammation.
Improving sleep habits: The body repairs itself during sleep, including rejuvenating skin cells. Quality sleep restores the skin’s moisture balance and enhances its overall appearance by allowing time for cellular turnover and recovery.
Humidifier
Using a humidifier can be a practical solution for managing dry skin, particularly in environments where the air is dry. By adding moisture to the air, a humidifier helps prevent the skin from becoming dehydrated, keeping it more supple and less prone to flaking and irritation.(6)
Diet
Maintaining a balanced diet rich in fruits, vegetables, and healthy fats is essential for nourishing the skin from the inside out. Here are additional dietary tips that can further enhance skin health and combat dryness:
Omega-3 fatty acids: Consuming foods rich in omega-3s, such as salmon, chia seeds, and linseed oil, can help replenish the skin’s lipid reserves. This enhances the skin’s natural protective barrier and reduces dryness.(7)
Orange- and yellow-colored fruits and vegetables: It’s beneficial to incorporate apricots, carrots, and bell peppers into the diet. These foods are high in beta-carotene, a precursor to vitamin A and a potent antioxidant that helps prevent dry and aging skin by protecting it from environmental damage.(8)
Foods rich in biotin: Known as vitamin B7 or vitamin H, biotin is highly beneficial for the skin. Good sources of biotin include egg yolk, oat flakes, salmon, herring, tomatoes, spinach, dairy products, bananas, and walnuts. Nuts and seeds also provide vitamin E, which supports the skin’s lipid layer and enhances hydration.(9)
Consulting a Dermatologist
A dermatologist can assess individual needs and recommend prescription medications or other treatments, especially if dryness doesn't improve or worsens.
Experiencing dry skin during menopause? Discover if HRT is right for you.
If you’ve entered the menopause transition and are struggling with dry skin, you don’t have to suffer in silence. Take our brief menopause quiz to see if you’re an eligible candidate for HRT. Get started with Winona to take the first step toward feeling better.