Dry skin in menopause: what it is
Your face feels tight after washing. Your shins look flaky. Creams that used to be enough suddenly aren't. Dry skin is #21 in our guide, The 42 Symptoms of Menopause, and it is one of the most common changes women notice in midlife.
Dry skin can feel rough, tight or itchy, and it may look dull, flaky or slightly red. It often shows up first on the legs, arms, hands and face.
Why it happens in menopause
Estrogen helps your skin make collagen, the protein that keeps it firm, and natural oils and moisture-holding substances that keep it soft. As estrogen falls, skin gets thinner, makes less oil and loses water more easily. Collagen drops fastest in the first few years after periods stop, which is why many women notice the change quite suddenly.
Dry indoor air, hot showers and harsh soaps then make it harder for that thinner skin barrier to hold on to moisture.
Foods and habits that can make it worse
- Long, hot showers or baths
- Harsh or scented soaps, bubble baths and alcohol-based products
- Scrubbing with rough cloths, or towel-rubbing instead of patting dry
- Dry indoor air, especially with heating or air conditioning
- Not drinking enough water
- Smoking, which reduces blood flow to the skin
- A lot of alcohol, which dehydrates
- Too much sun without protection, which speeds up collagen loss
- Very low-fat eating, which can leave out the healthy fats skin needs
Natural relief: foods and habits that may help
These are gentle everyday habits, not a treatment.
- Keep showers short and warm, not hot. Five to ten minutes is plenty.
- Wash with a mild, fragrance-free cleanser, and pat your skin dry.
- Moisturize within a few minutes of washing, while skin is still slightly damp. Thicker, fragrance-free creams or ointments hold in water better than light lotions.
- Use a humidifier in your bedroom, especially in winter.
- Wear gloves for dishes, cleaning and cold weather.
- Protect your skin from the sun every day with shade, a hat and sunscreen.
- Eat healthy fats. Oily fish like salmon and sardines, walnuts, ground flaxseed, olive oil and avocado support the skin's natural barrier.
- Fill your plate with color. Vegetables and fruit, such as peppers, carrots, leafy greens, citrus and berries, give skin the nutrients it uses to repair itself.
- Include protein at every meal, like eggs, beans, fish, yogurt or chicken, to support collagen.
- Sip water through the day.
- Protect your sleep and manage stress. Skin repairs overnight, and ongoing stress can make dryness and itching feel worse. Try our breathing exercise before bed.
- Track what helps. Note your skin, your routine and the weather in the GoBloomWell symptom tracker.
When to see a doctor
See your doctor or a dermatologist if your skin stays very dry or itchy despite gentle care, cracks or bleeds, looks infected, keeps you awake, or comes with a rash. Also get checked if you feel unusually tired, cold or are gaining weight without trying, because thyroid problems can cause dry skin too. Show a doctor any mole or spot that is new or changing.
You're not alone
Skin changes can affect how you feel about yourself. Simple, steady care from the outside and the inside can make your skin feel much more comfortable.
This article is information, not a diagnosis or medical advice. It does not replace care from your doctor.
Sources: American Academy of Dermatology, "Dermatologists' top tips for relieving dry skin" (aad.org/public/everyday-care/skin-care-basics/dry/dry-skin-relief) · Lephart ED, Naftolin F, "Menopause and the Skin," Dermatol Ther (Heidelb) 2020 (link.springer.com/article/10.1007/s13555-020-00468-7) · NHS, "Symptoms of menopause and perimenopause" (nhs.uk/conditions/menopause-and-perimenopause/symptoms/).