Perimenopausal skin can sometimes begin to kick in as young as 35, when our natural ovarian reserves begin to decline. Typically though, you can expect it to show around the age of 45 and onwards. After the age of 50 and beyond, when we enter menopause, it may settle a little.
We grilled Bridget Carmady, Naturopath and founder of Clemence Organics on what to expect and how to deal with it.
Perimenopausal skin can run the gamut. What are some of the common changes to expect?
The most significant change in skin — caused by reduced hormone levels — is dryness. I can attest to this. My skin has never felt so thirsty!
Another significant effect is that collagen production decreases. This affects both elasticity and skin thickness. Vitamin D also becomes harder to produce, which has a flow-on effect to the skin. This influences both immunity and skin repair, as well as the overall ageing process.
What can we do to support perimenopausal skin?
The best approach is through a combination of internal and external approaches. Internally, to support dry skin, increase omega 3 and omega 6 rich foods like salmon, sardines, walnuts, chia seeds, flaxseeds and pumpkin seeds. Ensure you’re drinking 1-2L of water daily, too.
For collagen support, add foods and nutrients to your diet that support collagen production. These include protein, vitamin C, and zinc. I actually add a scoop of collagen powder to my morning smoothie to give my skin a big boost.
Look at increasing vitamin D rich foods, oily fish, eggs, nuts and seeds, and consider adding a supplement as absorption is reduced as we get older.
Reducing or avoiding alcohol can also make a big difference. Ensuring you get enough sleep is also essential, as well as spending a little bit of time in the sun each day for vitamin D uptake (10-15 minutes outside of peak UV times).
Externally, choose skincare products rich in natural oils and butters, and that contain hyaluronic acid to hold water in the skin. Also look for products containing vitamin C.
Try Clemence Organics Clemence Organics 4-Step Hydration Set or Ultimate Hydration Routine. Both were created specifically with perimenopausal skin in mind.
Would you recommend any herbal teas or tinctures to benefit the skin?
Most herbal teas will be beneficial as it’s mostly water that the skin is craving during this time. Generally, choose herbal teas that focus on skin health and relaxation. More specifically, teas containing rooibos, calendula and rose can be beneficial.
What kind of would you suggest for optimal perimenopausal skin health?
I would encourage a Mediterranean diet as this is filled with healthy oils and is anti-inflammatory. Make each meal as colourful as possible to ensure maximum antioxidants and nutrients.
Lastly, ensure you drink at least one litre of water every day.
