Menopause and the period leading up to it, peri-menopause, bring about significant changes to our body, skin, and our mood. With menopause a little less taboo, it is still alarming that very few women are talking about or feel empowered to address their menopause symptoms. A study of 1,039 women ages 40 to 65 across the United States showed that nearly one-third of women never sought information about menopause before they experienced it, and most women (over 73%) were not currently addressing their menopause symptoms.

Perimenopause vs. Menopause

Perimenopause and menopause are two distinct stages in a woman's hormonal transition, and both can have significant effects on skin health.

Perimenopause (The Transition Phase)

This phase can start in a woman’s 40s (sometimes earlier) and lasts several years before menopause officially begins. It’s marked by fluctuating estrogen levels, which can cause:

• Increased dryness – Estrogen helps maintain hydration by supporting skin barrier function and natural oil production. As levels drop, the skin can become drier and more sensitive.
• Loss of collagen – Collagen production starts to decline, leading to fine lines and decreased skin elasticity.
• Breakouts – Some women experience adult acne due to hormonal imbalances.
• Hyperpigmentation – Uneven skin tone and dark spots may become more noticeable.

Menopause (The Official Transition)

Menopause is confirmed when a woman hasn’t had a period for 12 consecutive months. Estrogen levels are now permanently low, leading to:

• Accelerated collagen loss – Studies suggest women can lose up to 30% of their skin’s collagen within the first five years of menopause, leading to sagging and wrinkles.
• Thinner, more fragile skin – Reduced estrogen weakens the skin barrier, making it prone to irritation and slower wound healing.
• Dullness & dryness – Decreased sebum production can leave the skin looking lackluster and feeling parched.
• Increased sensitivity – The skin may react more strongly to environmental stressors and certain skincare ingredients.

Here I share my top 10 tips for improving your skin and navigating changes to your skin health during perimenopause and menopause.

10 Naturopathic Beauty Tips for Menopause and Perimenopause

We are all familiar with hot flushes and redness, however, there can be more significant changes to our skin during perimenopause and menopause. Skin changes can start in our mid-40s as our progesterone levels tend to fall. Skin may become more dry and flaky. As our oestrogen levels start to drop as well, our skin may lose some of its spring and bounce. Some statistics show that we may lose over one-third of our collagen in the first five years of menopause. During perimenopause, as oestrogen levels start to decrease relative to testosterone, we can also start to experience breakouts and acne. Incorporating high-quality bio-active formulations will keep your skin looking and feeling firm, bouncy, and beautiful.

1. Nurture Dry Skin

Dry skin can easily be combated by focusing on a trio of ingredients that attract water into the skin (humectants), trap water in (occlusives), and build a strong skin barrier (barrier repair ingredients). This will keep skin firm, hydrated, and bouncy—no Botox required! To incorporate this powerful trio of ingredients into your skincare regime, I recommend using our No.3 Exotic Goddess Ageless Serum, which contains medium molecular weight hyaluronic acid, along with plant-based Vitamin C from bio-active Australian native ingredients. Our Coco Bliss Intensive Repair contains powerful occlusives, including Coco and Shea butter to trap water in, along with ceramides to fortify the skin barrier.

2. Collagen Boosters

Look out for ingredients in your skincare that will counter forces working against bouncy skin. Incorporate plant-based Vitamin C, plant collagen boosters, Vitamin E, bakuchiol, and hyaluronic acid. One of my favourite collagen-boosting ingredients is known as Col-frag. This powerful active ingredient is created using a unique fermentation process, which transforms sugar into a molecule that mimics type 1 human collagen, with clinically proven skin-boosting and firming benefits. You will find this in our Plant Collagen Plumping Serum.

3. Plant-Based Retinol

Depleting collagen and skin cell turnover means retinol formulations are a must during perimenopause and menopause! But using a conventional retinol can further exacerbate skin redness, dryness, and a weak skin barrier. Enter bakuchiol, a milder plant-based active with a proven ability to decrease wrinkle surface and hyperpigmentation without all the side effects of retinol. Ensure you are using a high-quality bakuchiol formula. We use Sytenol in our formulas; this pure high-quality active has both protective and restorative age-defying benefits, meaning it can be used to fight the first signs of skin losing plumpness and firmness, as well as to improve the quality of skin that has already been photo-damaged.

4. Don’t Forget SPF50

Fluctuations in our hormones, starting in our 40s and even earlier for some of us, can make us even more susceptible to pigmentation. Furthermore, with over 90% of visible changes in our skin attributable to sun damage, now is the time to start your sunscreen routine! Opt for a natural physical sunscreen, as chemical sunscreens can make sensitive skin and redness worse!

5. Forbidden List

Avoiding the use of certain ingredients can ensure you are not counteracting the good work you are doing with your skincare routine:

• Acids – Avoid formulas with glycolic acid, lactic acid, or salicylic acid (over 0.5%), as these can weaken your skin barrier, causing more dryness and pigmentation.
• Toners – Avoid toners with astringent ingredients like witch hazel and alcohol, along with exfoliants, which may increase skin redness, dryness, and irritation.
• Conventional Retinol – Often the first product specialists recommend for mature skin, but when used incorrectly or even when used correctly, it can make skin drier and exacerbate pigmentation.
• Foaming Cleansers – Use a cleansing milk with hydrating ingredients like nourishing oils, and avoid anything that foams too much. Even natural foaming agents can alter your skin microbiome, worsening sensitivity.
• Synthetic Vitamin C – Ascorbic acid can make skin drier and more irritated. Switch to a plant-based Vitamin C, which has all the collagen-boosting benefits without the irritants.

6. The Right Fats

Consuming healthy fats with each meal is a great way to ensure you are replenishing skin moisture levels from the inside out, providing the necessary fats for hormone synthesis (the building blocks of our hormones), and simultaneously reducing inflammation levels via their Omega-3 content. I recommend having one serving of each of the following fats daily:

• Olive oil – 1 tablespoon
• Avocado – ¼-½ daily
• Walnuts – 8 walnuts or about 30 grams
• Flaxseed oil – 1 tablespoon

I also recommend supplementing with a high-quality evening primrose oil and plant-based Omega-3 (fish oils can be high in mercury or oxidised, meaning you need more antioxidants to counter their effects!).

7. Phytoestrogens

Phytoestrogens are poorly understood by most; however, by understanding their hormone-balancing impact, it makes sense to start incorporating them into our diet. Phytoestrogens behave like "oestrogen modulators," balancing our own oestrogen levels if we are low or have high levels. They can alleviate menopause symptoms and help to level out the decline in oestrogen that we experience during peri and menopause. I recommend incorporating one serve of each of the below phytoestrogen food groups daily into your diet:

Flaxseeds – Flaxseeds are rich in a unique phytoestrogen called lignans. Aim for 2 tablespoons daily mixed into your smoothie or breakfast.

Tempeh or Edamame – Rich in soy isoflavones, both edamame and tempeh are some of the highest phytoestrogen-rich foods. I recommend fermented tofu (tempeh) and edamame beans compared to more processed tofu and soy milk.

Sesame seeds – The humble sesame seed is surprisingly one of the highest sources of phytoestrogens! Incorporate into your diet via tahini or add to salads and homemade crackers or bread.

8. Collagen Boosting Foods

When it comes to collagen-boosting activity, what we put on the inside is just as important as what we put on the outside. My preferred way to boost collagen in the body is by providing the body with all the building blocks it requires for natural collagen production. This includes plant-based C (not ascorbic acid), amino acids, and silica.

For plant-based C, I love Australian native ingredients along with Hibiscus. You will find these in our Native Collagen Powder.

When incorporating amino acids into your diet, look for organic sprouted protein and whole food protein from legumes and grains. If you are not getting enough natural protein in your diet, consider supplementing with an organic sprouted protein from rice or pea. We use both in our Complexion Protein+ Powder, also fortified with hyaluronic acid to increase its skin-plumping benefits.

9. Oestrobo-what?

The oestrobolome is becoming more recognised as an important regulator of our hormone oestrogen. By keeping our gut healthy and fibre levels in check, we can ensure that our body is removing unwanted oestrogen and re-uptaking desirable oestrogen.

My top 3 recommendations for a healthy oestrobolome include having 1-2 serves daily of each food group below:

• Cruciferous vegetables (broccoli, kale, cauliflower)
• Whole grains (oats, rye, and barley are preferred sources)
• Berries
• Prebiotic-rich foods (garlic, asparagus, apples, dandelion greens)

10. Hot Flush Remedy

Essential oils such as peppermint, clary sage, and chamomile are helpful for calming the skin and providing relief from hot flushes. Blend 5 drops of each oil and add into 60ml of distilled water. Decant into an empty toner mist spray bottle and spray as needed.

Go-To Skincare Regime for Perimenopause and Menopausal Skin

1. Preserve Your Acid Mantle

Reduced estrogen weakens the skin barrier, making it prone to irritation and damage. Our No.1 Belle Frais Cleansing Milk cleanses while preserving your skin barrier, leaving it feeling fresh, hydrated, and protected.

2. Protect Collagen & Enhance Skin Cell Renewal

Women lose up to 30% of collagen in the first five years of menopause, slowing skin repair and leading to fine lines and sagging. Our Super Stem Cell Concentrate supports cell renewal, while Exotic Goddess Serum boosts collagen for visibly plumper skin.

3. Nurture Dry Skin

As estrogen declines, skin becomes dry and dull. Keep skin hydrated with our Coco Bliss Intensive Repair, containing Coco and Shea Butter along with Ceramides for a strong and hydrated skin barrier.

4. Tackle Hormonal Acne and Hyperpigmentation

Fluctuating hormones can cause breakouts and enhance dark spots and pigmentation. Address breakouts and uneven skin tone with our Turmeric Brightening Serum.

Rumex™ and Turmeric Extract even skin tone, reduce discolouration and inhibit acne-causing bacteria for clearer skin.

Supplements

Native Collagen Powder – 1 teaspoon daily in water or smoothie
Complexion Protein+ Powder – 1 tablespoon daily in plant-based milk, water, or smoothie
Inner Essentials Duo (listed below) – use for 1 month every quarter to keep gut and liver in check
Inner Essentials Skin + Gut Renew Powder – 1 scoop daily in water or smoothie
Inner Essentials Skin + Liver Cleanse Tablets – 1 tablet with breakfast and dinner
Evening Primrose Oil – 1,000-2,000 IU daily

Dietary Recommendations

Incorporate the below foods into your diet on a daily basis:

Healthy Oils
Olive oil – 1 tablespoon
Avocado – ¼-½ daily
Walnuts – 8 walnuts or about 30 grams
Flaxseed oil – 1 tablespoon

Phytoestrogen-Rich Foods
Flaxseeds – 2 tablespoons daily
Tempeh or Edamame – 1 serve daily
Sesame seeds – 1 tablespoon tahini or 2 tablespoons sesame seeds daily

Oestrobolome-Balancing Foods
1-2 serves of cruciferous vegetables (broccoli, cauliflower, kale, cabbage)
1-2 serves of healthy grains (e.g., oats, quinoa, or brown rice)
1-2 serves of prebiotic-rich foods (e.g., asparagus, globe artichoke, onion, garlic)
1 serve of berries

Ensure you are enjoying healthy plant-based protein with each meal and avoiding alcohol, processed foods, and sugar as much as possible!