Menopause & Skin Changes: How to Keep Your Glow in Midlife

“I thought I was past the skin drama. But here I am—midlife, moisturized, and still breaking out like a hormonal teenager with a Netflix password.”

Let’s be real: nobody warned us that perimenopause would sneak up and mess with our skin. One day it’s smooth and glowy, the next it’s dry, dull, or having a full-blown tantrum on your chin.

I tried to save money on face products (because, hello, groceries)—but then my skin betrayed me. So I ended up spending a small fortune on hydrating oils just to make my cheap moisturizer work harder. Lesson learned: once you find something that works, do not abandon it like that toxic ex.

The good news? Your glow is not gone—it just needs a little extra support. Let’s get into what’s happening behind the scenes and how to love on your skin through the hormone hurricane of perimenopause and beyond.

1. Estrogen, Collagen & Skin Elasticity: What’s Actually Going On

Estrogen is your skin’s BFF. It keeps things firm, elastic, and dewy by boosting collagen and holding on to moisture. But when estrogen starts dipping during perimenopause? It’s like your glow goes on a bit of a break.

In fact, studies show women can lose up to 30% of skin collagen in the first five years after menopause. That’s why those fine lines, sagging, and new patches of dryness might be showing up uninvited.

The key? Supporting collagen production from the inside and outside—because your skin is still very much capable of thriving.

2. Feed Your Skin: It’s Not Just About Serums

Let’s face it: all the fancy creams in the world can’t outdo a nutrient-deficient diet. Skin needs food—real food—to stay juicy and vibrant.

Here’s what your midlife glow loves most:

🫐 Vitamin C – Essential for collagen production and skin repair.
Think berries, bell peppers, citrus fruits, and broccoli.

🥩 Protein – Collagen is a protein, after all.
Load up on lean meats, lentils, tofu, eggs, and bone broth.

🥑 Omega-3s + Healthy Fats – These help lock in moisture and fight inflammation.
Stock your plate with salmon, walnuts, chia seeds, flaxseeds, and avocado.

✅ The Real Deal on Collagen Supplements

Collagen is great—but it’s not a solo artist. It’s more like the backup dancer that shines when paired with a complete protein.

👉 I toss collagen into everything—smoothies, Greek yogurt, even the occasional tea. If I could sprinkle it on my mood swings, I probably would.

But because it’s not a complete protein, pairing it with something like eggs, Greek yogurt, or a high-quality protein powder helps your body actually use it where it counts.

➡️ Want more hormone-supportive nutrition?
Download your free guide: Eat Your Way to Hormonal Harmony

3. Hydrate Like Your Glow Depends on It—Because It Does

Let me take you back: I was 14 when my parents got a reverse osmosis system for our drinking water. The sales guy casually dropped, “This water is the secret to perfect skin,” and you better believe I clung to that idea like a lifeline. As a breakout-prone teen, I’ve been drinking water like a hydration queen ever since.

And just yesterday, someone complimented my skin. Coincidence? I think not.

💧 Hydration Tips for Midlife Skin:

• Keep a water bottle with you like it’s your emotional support animal.

• Add electrolytes or a pinch of sea salt if you’re sweating a lot.

• Moisturize right after showering to lock it all in.

• And yes—SPF. Every single day. No excuses.

4. Lifestyle Habits That Actually Show Up on Your Face

You can’t out-serum your lifestyle. (Sorry, but it’s true.) If your habits are running on stress and three hours of sleep, your skin will show it.

🏃‍♀️ Move it – Blood flow = skin glow. Even a walk gets nutrients where they need to go.

🧘‍♀️ Chill out – Chronic stress raises cortisol, which breaks down collagen.
Find your thing—breathwork, nature, baths, tea, rage dancing. Whatever works.

👩‍⚕️ Ask for help – If your skin is flaring up in ways that feel unmanageable, don’t suffer in silence. A derm can help—and so can someone who understands hormones. Your skin isn’t being dramatic. It’s trying to tell you something.

➡️ Need support managing stress and hormones?
Check out: Tired of Hormonal Chaos? Take Back Control

5. Skin and Hair Changes That Are Totally Normal—Even If Annoying

Let’s normalize what actually happens so we can stop thinking we’re falling apart:

• Dryness or flakiness that won’t quit

• Surprise adult acne

• Hyperpigmentation or blotchy patches

• Thinning hair or a sudden change in texture

You're not doing anything wrong. You're just living through a complete hormonal remodel. And like any renovation, it’s messy—but worth it.

➡️ Need a starting point?
Download: Perimenopause Power Moves

6. Before You Go—A Little Skin Pep Talk

“Healthy skin is a reflection of overall wellness.” – Dr. Howard Murad

Not perfect skin. Not poreless skin. Not wrinkle-free skin. Just healthy, loved, and supported skin.

Midlife isn’t the end of your glow. It’s the beginning of you getting intentional, unapologetic, and smart about your skin. So drink the water, eat the fats, toss collagen into your smoothie like a goddess, and above all—be kind to yourself in the mirror!

💬 Tell Me: What’s One Thing Your Skin’s Been Asking For Lately?

More water? Better sleep? A serum that doesn’t cost $150?

Slide into my DMs or leave a comment—I want to hear what’s actually going on with your skin.

Hormonally yours,

Kimberlee Erin

Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.