Menopause doesn’t happen overnight. It is officially defined as going 12 months without a menstrual period. The time leading up to this, when changes in the menstrual cycle begin, hormones fluctuate, and symptoms such as hot flushes, mood shifts, weight changes, and skin changes appear is known as perimenopause.

What skin changes can be attributed to perimenopause and menopause?

• Dryness & Itchiness – With lower estrogen, the skin can hold less moisture, which may make it feel a little drier or more sensitive than before.
• Thinning & Delicacy – Skin may become a touch finer and more delicate as collagen and elastin naturally decline.
• Wrinkles & Softening of Firmness – Fine lines and a gentle loss of firmness are common, as collagen production gradually slows.
  
• Slower Repair – Small cuts or marks on the skin may take a little longer to heal.
• Increased Sensitivity – The skin may become more reactive to products, sunlight, or environmental factors.
• Pigmentation Shifts – Spots of uneven tone or age spots can appear more noticeable over time.
• Occasional Breakouts – Hormonal fluctuations may bring on the occasional breakout or adult acne for some women.
• Hair & Scalp Changes – It’s common to notice hair feeling finer or thinner on the scalp during this stage of life. At the same time, a few stray hairs may appear in new places (such as the chin or upper lip) as hormone balance shifts

Nourishing Your Skin from the Inside Out

What we eat has a huge influence on how our skin feels and looks during perimenopause and menopause. By focusing on whole, nutrient-rich foods, we can help our skin stay resilient and glowing.

•  Protein-rich foods like fish, poultry, legumes, and eggs provide the building blocks for collagen and healthy skin repair
• Healthy fats from avocado, olive oil, nuts, seeds, and oily fish help keep the skin’s barrier strong and hydrated.
  
• Vitamin C–rich foods such as berries, citrus, capsicum, and broccoli support collagen production and protect against free-radical damage.
• Zinc and selenium from pumpkin seeds, Brazil nuts, and seafood help with healing and overall skin strength.
• Phytoestrogen-containing foods like flaxseeds, soy, and chickpeas may gently support the changes that come with lower estrogen.
• Hydration is simple but powerful - aiming for 1.5-2 L of water daily helps replenish hydration of skin cells.

Everyday Habits That Make a Difference

Alongside nutrition, lifestyle and skincare rituals play a big role in how our skin adapts during this transition.

• Daily sun protection - using SPF is one of the best gifts you can give your skin - helping to protect against pigmentation, wrinkles, and thinning.
• Gentle, hydrating skincare with nourishing ingredients helps restore comfort and softness (hello Friiskin radiant moisturiser).
• Movement and strength training boost circulation, oxygen delivery, and even collagen support, giving skin a natural glow.
• Prioritising rest and stress management is key, as high cortisol can impact skin resilience and barrier function.
• Avoiding smoking and keeping alcohol moderate helps slow down dryness, thinning, and loss of elasticity.

Holistic Support for Perimenopause and Menopause

We are all about holistic health, so below are some tips on how to support your whole body (not just skin) through the transition into menopause and beyond.

• Balance your plate – focus on whole foods with a mix of protein, healthy fats, colourful plants, and fibre to support blood sugar balance, energy, hormones, and digestion.
  
  
• Move in ways you enjoy – whether that’s strength training, walking, yoga, or dancing, regular movement helps maintain muscle, bone health, and mood.
  
  
• Prioritise rest and recovery – quality sleep and downtime are essential for hormone balance, mental clarity, and resilience.
  
  
• Nurture your nervous system – practices like mindfulness, breathwork, or meditation can ease stress and support emotional wellbeing.
  
  
• Stay connected – strong social connections and community support can make the transition feel lighter and more empowering.
  
  
• Tend to gut health – a healthy gut supports nutrient absorption, immunity, and mood regulation.
  
  
• Seek professional support when needed – nutritionists, naturopaths, or other practitioners can help personalise guidance to your body’s needs.

Perimenopause and menopause are powerful chapters in a woman’s life. While they bring changes, both on the surface and beneath - it’s important to remember that this transition is not about loss, but about moving into a new phase with wisdom, strength, and possibility. By nourishing your body with whole foods, caring for your skin with gentleness, and supporting your overall wellbeing through movement, rest, and connection, you can approach this season with confidence and self-compassion.

For more support from Jette :