Menopause and Your Skin

Men - don’t go through this.
O—Yes, it’s going to happen. 
Pause—No, it does not pause.
Menopause is a lifelong phase beginning one year after your last period

While some women experience minimal symptoms, others struggle significantly. Attitude plays a crucial role in how we navigate menopause. As a skin therapist, I have seen it all—some clients breeze through it, wondering what all the fuss is about, while others say, "My emotions are all over the place, it’s hard to handle." Some throw off the light blanket during a facial, only to ask for it back moments later.

Menopause is no longer a taboo subject. We need to talk about it. If you are struggling, seek medical help—do not suffer in silence.

I recently attended the first-ever Thriving Through Menopause Symposium in Sydney, where I heard from incredible speakers. Even though I have been through menopause myself, there is always more to learn. As a skin therapist, I want to support my clients as much as possible. That’s why I am excited to share valuable insights, skincare advice, and inner health recommendations to help you navigate menopause with confidence.

How Does Menopause Affect Your Skin?

Sadly, we lose 30% of collagen in the first five years of menopause and approximately 2% each year after that. The lack of oestrogen contributes to several skin changes:

• Reduced collagen production – Leading to loss of firmness and elasticity.
• Thinner skin – Making fine lines and wrinkles more prominent.
• Increased dryness – Oestrogen helps regulate sebum production, so lower levels lead to drier skin.
• Slower wound healing – Affecting overall skin repair and resilience. 

Lifestyle Changes for Radiant Skin & Health

Understanding these changes, we need to treat our bodies and skin differently. Many find that recovery after a night of drinking or indulging in sugary foods is harder. Weight gain, body shape changes, and energy levels also shift. If you want good health and radiant skin, now is the time to step up and adjust your exercise, diet, and skincare routine.

Exercise & Movement

I am laughing as I write this—I am now fitter in my 50s than I was in my 40s! I have learned that exercise plays a crucial role. I was never a runner, but now I do intermittent running and walking for 30 minutes once or twice a week. I also include:

• Weight-bearing exercises – In my small walk-in wardrobe in front of the mirror.
• Pilates – Once a week for flexibility and strength.

Diet & Nutrition

I have become more mindful of what I eat and now only buy fresh produce from a farmers’ market.

• Fruits & vegetables – A diet rich in antioxidants supports skin health.
• Hydration – Drinking plenty of water for skin hydration.
• Limiting alcohol – To my shock, I learned that alcohol increases cancer risk more than HRT. While a glass of wine with dinner may feel relaxing, it has negative effects on skin and overall health. As an alternative, I love gut-loving Florabiome Calm and Deflame elixirs, which are perfectly served in a cocktail glass, champagne flute, or lovely tumbler. Mix with chilled sparkling water and squeeze a wedge of refreshing lime.

Menopausal Skincare Must-Haves

Menopausal women need to address concerns such as dryness, dullness, lack of firmness, and fine lines. Here’s how:

Cleansers

Switch to a Moisture-Retaining cleanser.

In the morning, a single cleanse is enough to refresh your skin and wash away any sweat from night-time hot flushes, keeping your complexion balanced and ready for the day.

A double cleanse at night is essential—start with an oil cleanser to lift dirt and debris. For your second cleanse, use a milk cleanser for dry, dehydrated skin or a moisture-retaining foaming cleanser for normal to oily skin.

I personally love Milk Cleansers as they are nourishing and calming:

• Waterlily Milk Cleanser
• Synergie Skin Biocleanse
• Hydraflore Gentle Cleansing Milk
• Retreatment Botanics Radiance Cream Cleanser
• Medik8 Cream Cleanse
• Spaceuticals Lactic Cleanser

However some of you may prefer a Gel Foaming Cleanser so here are some moisture-retaining gel cleansers:

• Centella White Hibiscus Cleansing Gel
• Spaceuticals Glycolic Cleanser
• Aspect Gentle Clean Cleanser
• Retreatment Botanics Purifying Gel Cleanser
  
  

Tonics

After cleansing, use a Hydrating Spritz—spritzing your skin can reduce cortisol levels by 30%.

Best hydrating spritzers:

• Retreatment Botanics Collagen Calm Activated Mist
• Spaceuticals Hydra-C Mist
• Centella Hungary's Royal Water Lotion

Serums

Think collagen-inducing, phyto-oestrogens, and anti-glycation ingredients.

Top serums for menopause:

• Hydraflore Firming Serum
• Centella Stem Cell Intensive Serum
• Synergie Skin Dermiotic and Synergie Skin PressPause
• Ginger & Me NeuroCosmedics Advanced Collagen Booster
• Medik8 Liquid Peptides Advanced MP
• Retreatment Botanics Kakadu Brightening Serum
  
  

For extra support look for serums that include the following key ingredients:

• Vitamin C – Essential for collagen production.
• Vitamin A – The only serum that works on the nucleus of the cell, improving collagen production and regulating skin renewal.

Face Oils: Nurturing Your Skin Through Change!

As natural oil flow reduces during menopause, face oils become essential.

Tried and tested favourites:

• Hydraflore Beauty Oil
• Synergie Skin Destress Oil
• Retreatment Botanics Restore Serum
• Spaceuticals Q10 Omega Serum

Moisturisers: Do You Still Need One?

Yes! A moisturiser seals in serums and adds extra hydration, A hydrated skin functions far better then a dehydrated skin as well as making lines appear less noticeable.

Premium anti-ageing moisturisers:

• Synergie Skin Reclaim
• Centella Lift Firming Day Cream
• O Cosmedics Immortal Cream
• Spaceuticals Plasma Repair

Budget-conscious anti-ageing moisturisers:

• Waterlily Peptide Perfect
• Retreatment Botanics Ultra Rich Moisturiser

Sunscreen – Every Single Day!

It may seem obvious, but sunscreen is essential in your morning routine year-round, no matter the weather. A physical sunscreen with zinc oxide not only protects against UV damage but also has anti-inflammatory benefits. If your sunscreen contains iron oxides, it also shields your skin from blue light radiation, providing even more protection. 

This is why Synergie Minerals Foundation is an excellent choice—it offers coverage while defending against environmental aggressors, keeping your skin healthy and protected.

Don’t forget the neck and chest area!!!

Best Brands focused on Menopausal Journeys

• Synergie Skin
• Retreatment Botanics
• Ginger & Me
• Centella
• Waterlily
• Spaceuticals
• Medik8

Are Collagen Powders Worth It?

Many women ask: Are collagen powders really effective? I believe they are, especially if they contain zinc, vitamin C, and marine collagen, as these support collagen production and maintain healthy nails, hair, and skin. Look at Bestow Collagen Boost Powder as an excellent option.

For best results, take once a day alongside an Omega Oil such as Synergie Skin synternals AlgOmega and an NAD supplement such as Synergie Skin synternals NRgize+.

Also taking  vitamin D and magnesium supplements helps to support bone health.

Help is available

If you are experiencing acne during your menopause years, you are not alone, please contact us so we can customise your skin routine.

Navigating menopause doesn’t have to be overwhelming. With the right skincare, lifestyle adjustments, and a positive mindset, you can feel confident and radiant at any stage of life. Don't hold back in getting medical advice whether it be a good GP or an endocrinologist. Some states even have menopause clinics in hospitals.  I visit the menopause clinic in Randwick Women’s hospital for support annually and I even had a series of physiotherapy who put together a cutomised exercise program for me. Please note you will need a medical referral for this.

I also want to give a big shout out to Chiza Westcarr who is a dermal clinician and nutritional medicine practitioner who's passion is supporting womens health during the menopause. I have learnt a lot from her so please feel free to follow her on Instagram (#glowskinandnutrition) for more information.

Women should support each other, so please share this blog if you know that someone may benefit from some or any of this information. Here’s to thriving through menopause!

Marisa x