8 Diet And Lifestyle Tips To Relieve Itchy Perimenopause Skin 

Written by MJ Feeke, Nutritional Therapist

MJ is a BANT Registered Nutritionist, Nutritional Therapist, Health Coach, Chef, and Certified Breathwork Facilitator with over 25 years of experience in the food industry and over 20 years as a small business owner. She is dedicated to educating and empowering others through nutrition and wellness.

You wake up one morning and feel like your once-glowing skin has suddenly become dull, dry, and itchy. For many women, this is the reality of entering perimenopause. The skin’s natural defense mechanisms change as hormone levels shift, estrogen begins to fluctuate and then decline in menopause and natural collagen production decreases. But don’t worry there are ways to support your changing skin; these strategies will have you glowing from the inside out.

Why does our skin change in perimenopause?

Our skin is the largest organ in the body .The surface layer of the skin is called the epidermis. It has inner layers that contain moisturizing sebaceous glands as well as collagen and elastin and it also has an outer layer, which is made up of a strong protein called keratin. Estrogen influences the rate at which the epidermis regenerates. This regeneration is affected by the fluctuation of estrogen levels during perimenopause and the lowered levels during menopause. Lowered levels of estrogen may reduce the production of oils from the sebaceous glands and production of collagen. Collagen is like a building block for your body. It strengthens our bones, our muscles, our hair, and in particular our skin.

What causes dry itchy skin in perimenopause?

The fluctuating hormone levels in perimenopause may cause the skin to become dry, dull, and thinner. In particular when estrogen levels fluctuate we can have lowered collagen production and lose some of the fatty lipid layer and therefore water and moisture from the skin. This can cause a condition known as pruritus, which is a niggling itching feeling of the skin and will often settle down post-menopause.

How do fluctuating hormone levels affect the skin in perimenopause?

The body has 3 main hormones that affect the skin in perimenopause:;

1. Estrogen: which supports collagen production and skin integrity.

2. Progesterone: balances, out and supports estrogen

3. Testosterone: keeps skin elastic and manages sebum production (the oils produced by our skin).

Signs and symptoms that your skin is changing

Signs and symptoms that your skin is changing can manifest in various ways, and each person may notice individualized changes; increased dryness, flakiness, thinner skin, sore skin, itchiness, poor wound healing, increased breakouts, redness and inflammation.

8 diet and lifestyle tips to relieve itchy perimenopause skin

1. Drink lots of water

Drink plenty of water equivalent to 1.5 -2 liters per day in the form of water and hydrating fruits (melon, watermelon) vegetables (cucumbers), broth, herbal teas etc. Keeping yourself hydrated will ensure that there is sufficient moisture to keep your skin cells soft and flexible.

2. Increase Omega 3 and Omega 6 PUFAs

Eat oily fish 3 times per week and top up with chia seeds, flaxseed, hemp seed or walnuts if you’re vegetarian, to ensure you’re getting enough polyunsaturated fats. Eating plenty of foods that contain omega 3 and omega 6 polyunsaturated fats will help to keep tissues soft and supple by ensuring that skin cells retain moisture.

3. Increase antioxidant rich foods with vitamins A, C, E and zinc

Antioxidants are found in many foods. They are molecules that fight free radicals (unstable molecules in the body that may harm your cells). Foods that contain vitamins A, C, and E as well as the mineral zinc work together to protect our skin. They contain the building blocks of collagen and elastin keeping skin plump and elastic, support moisture levels of skin and the action of sebaceous glands to keep skin hydrated. Zinc in particular reduces inflammation promoting skin repair and renewal. There are many antioxidant-rich foods.

Some of the best of options include:

• Fruits such as pomegranates, apples and berries. 

• Vegetables such as broccoli, beets, and peppers. 

• Green tea and dark chocolate. 

4. Limit alcohol and caffeine

Both alcohol and caffeine have diuretic (water loss) effects reducing the moisture available to your skin. Alcohol also depletes vitamin C, which is vital for collagen production. Try water with some slices of fruit or berries, a mocktail with sparkling water or chicory coffee as an alternative.

5. Limit sugar

Eating a diet filled with ultra-processed foods particularly high in sugar may increase the breakdown of collagen. When wanting something sweet choose whole fruit such as berries, which are high in antioxidants promoting collagen production.

6. Stop smoking

Smoking has many negative effects on the body and in particular may affect the skin. Smoking may dry out the skin as nicotine has been shown to narrow blood vessels and impair overall blood flow.

7. Stop using harsh soaps and antibacterial gels

Scented soaps and antibacterial gels may deplete the body of its natural oils leaving skin even drier and contributing itchiness. Using hot water may increase dryness, as well. Use natural products with warm water when bathing and moisturize with unscented creams. Polypeptides are found in many products and may reduce inflammation.

8. Exercise

Exercise improves circulation so that oxygen and nutrients are effectively transported to the skin cells. Exercise may also reduce stress which may trigger inflammation, in particular stress-reducing exercises such as yoga, pilates, and swimming will support a healthy immune system helping your skin look and feel its best.

Begin to feel like your old self again today

Perimenopause symptoms may feel overwhelming, but you don't have to face it alone. Take the first step towards supporting yourself by implementing these strategies in your life. Whether you're at the beginning of your perimenopause journey or in menopause, know that you have the power to feel confident and energized. If you're ready to embark on a journey of self-discovery and empowerment, book a free discovery session today. Let me help you feel your best through midlife and beyond.

Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info!

Read more from MJ Feeke

MJ Feeke, Nutritional Therapist

MJ is a leader in the wellness world who understands the transformative power of positive nutrition and lifestyle medicine. As a busy working woman, mom, wife, and daughter, she deeply relates to the challenges of managing stress and life load, especially for midlife women. MJ is passionate about empowering individuals to reclaim their health and live their best lives.