Why Your Skin Changes During Perimenopause (And What Actually Helps)
If you’ve looked in the mirror lately and wondered, “When did my skin get so dry?” or “Why do I suddenly have fine lines I’ve never noticed before?” you’re not imagining it.
Many women in their 40s and 50s feel like their skin changes almost overnight. One day your usual skincare routine works just fine, and the next, your complexion feels dull, dry, thinner, or less firm. You might even notice more wrinkles, slower healing, or a loss of that healthy glow you once had. So let me help you understand why your skin changes during perimenopause and what actually helps.
It’s easy to blame aging alone, but the truth is that perimenopause plays a major role in these changes.
The good news? While you can’t stop the aging process, you can support your skin by addressing what’s happening inside your body. Healthy skin isn’t created by expensive creams alone; it’s built on a foundation of nutrition, hormones, lifestyle, and consistent habits.
What Happens to Your Skin During Perimenopause?
Perimenopause is the transition leading up to menopause, and it can begin years before your final menstrual period. During this time, estrogen levels fluctuate and eventually decline.
Estrogen does much more than regulate your menstrual cycle. It also helps maintain:
- Collagen production
- Skin thickness
- Hydration
- Elasticity
- Wound healing
- Natural oil production
As estrogen decreases, you may notice:
- Dry, dehydrated skin
- Increased fine lines and wrinkles
- Sagging or loss of firmness
- Thinner skin
- Increased sensitivity
- Slower healing
In fact, research suggests women can lose a significant amount of collagen in the first several years after menopause, making these changes even more noticeable.
Collagen: Your Skin’s Structural Support
Think of collagen as the scaffolding that keeps your skin firm, smooth, and resilient. Beginning in our twenties, collagen production naturally slows. During perimenopause and menopause, that decline accelerates due to hormonal changes.
While collagen supplements can be helpful, your body still needs the building blocks to produce collagen effectively. That means providing your body with adequate protein, key nutrients, quality sleep, and a healthy internal environment.
Check out my favorite Collagen supplement HERE.
And check out THIS BRAND of collagen for recipes!
Why Skincare Products Alone Aren’t Enough
There’s nothing wrong with using quality skincare products. But no cream can completely overcome poor nutrition, chronic inflammation, hormone imbalances, or inadequate sleep. Your skin reflects what’s happening inside your body. That’s why I always encourage you to focus on foundational health before chasing the latest miracle serum.
My NEW BOOK The Art of Metabolic Health is a complete guide to addressing and optimizing overall metabolic health. It is a science-based guide to fat loss, hormone health, and metabolic resilience. Learn how to use protein, keto, fasting, and lifestyle tools to improve energy, body composition, and long-term health.
Check it out HERE.
What Actually Helps?
1. Prioritize Protein
Protein provides the amino acids your body needs to build collagen, repair tissues, and maintain healthy skin. Unfortunately, many women don’t eat nearly enough protein, especially during midlife when muscle preservation becomes increasingly important. Prioritizing high-quality protein at every meal supports not only your skin, but also your metabolism, hormones, bones, and muscle mass.
You can use my FREE macro calculator HERE to get your macro targets. Or, Craig and I will do your macros for you plus give you dietary guidance with our Macro and Diet Assessment HERE.
2. Support Healthy Hormones
Hormonal shifts are one of the biggest drivers of skin aging during perimenopause. Addressing hormone health improves far more than skin; it can also support sleep, mood, energy, body composition, and overall quality of life. That is why I am a huge advocate for BHRT/HRT, and the sooner you start the better. But I do not suggest diving into HRT blindly. There is a lot of helpful and also harmful advice out there. Look for a provider local to you that specializes in perimenopause/menopause and HRT and who is willing to listen to your concerns. Or, I also have some great online providers listed on my blog HERE.
If you want to learn more about supporting healthy hormones, check out my Online Hormones/HRT Course HERE!
3. Strength Train Regularly
Cardio who?! That’s right; I ditched my running shoes for weights and I hardly do cardio any longer. Strength training is one of the most powerful investments you can make as you age, especially for women. Building muscle supports insulin sensitivity, metabolic health, bone density, and healthy aging overall. Better metabolic health also helps create an internal environment that supports healthier skin.
I prioritize my workouts no matter where I am; whether I’m at home in Wisconsin, speaking on a cruise ship or exploring the pyramids of Egypt with my husband. Lifting weights is a non-negotiable for me and my daily routine!
If you’re interested in the workouts I personally do, check out my Professional Strength Training Programs HERE!
4. Prioritize Sleep
Your body performs much of its repair work while you sleep. Poor sleep is associated with increased inflammation, slower recovery, elevated cortisol, and accelerated visible aging. Aim for consistent, restorative sleep, 8-10 hours a night as part of your skincare routine. Because guess what? Beauty sleep really is a thing.
Learn more about the importance of sleep HERE.
5. Protect Your Skin From the Sun
I do not understand these carnivores out there suggesting to not wear sunscreen. That is terrible advice. Daily sun protection remains one of the simplest ways to support long-term skin health. UV exposure contributes significantly to premature skin aging by accelerating collagen breakdown over time. A dermatologist recently did a sun damage scan on my skin and I could not believe how damaged my skin had become from years spent out in the sun without wearing enough SPF!
Check out the Tinted SPF I wear daily HERE.
Check out the Korean Sunscreen I use HERE.
Where Red Light Therapy Fits In
One of the newer additions to my healthy aging routine is red light therapy. Unlike treatments that simply cover up skin concerns, red light therapy works by delivering specific wavelengths of light directly to the skin. These wavelengths support cellular energy production, which helps promote healthy collagen production and improve the appearance of fine lines over time.
I love using my Bon Charge Red Light Face Mask because it’s simple, convenient, and easy to incorporate into my daily routine while I’m reading, answering emails, or winding down in the evening. Like any healthy habit, consistency matters. I use red light therapy almost daily as part of my healthy skincare routine.
My Daily Healthy Skin Routine
My approach isn’t complicated. It’s built around consistency:
- Eat plenty of high-quality protein and supplement appropriately.
- Strength train several times each week.
- Support my hormones with my healthcare team.
- Stay hydrated and prioritize sleep.
- Use quality skincare products.
- Spend a few minutes each day using my Bon Charge Red Light Face Mask.
Watch this Youtube Video where I go in-depth about my daily skincare routine including using Bon Charge Red Light therapy.
Where to Get Your Bon Charge Red Light Face Mask
I’ve tried other red light face masks in the past, but they were all hard plastic, bulky, and did not fit well. I had an idea for a softer, more comfortable mask so I emailed my friend Andy who owns Bon Charge that I wish he offered a soft red light mask. I know he is always on the pursuit of health so I figured he would be interested in such a product. Within months, he created the best red light mask and I use mine daily!
Andy is so generous, he is offering the LARGEST discount to my readers!
