Effective Ways to Address Hair and Skin Changes During (Peri)Menopause
- Sep 18, 2024
- 5 min read
Yamini was browsing through Facebook when a memory from 5 years ago popped up on her screen. They were pictures of her farewell party from her first workplace. What a fun night that was! But her happiness soon turned to frown. The 30-something-year-old Yamini had thick, shiny hair and glowing skin. But now, she looks so much older. That young, lustrous appearance was replaced by crow’s feet around the eyes, dry patches of skin, and thin, brittle hair.
Has this happened to you? Have you suddenly realized that your skin is more wrinkly and dry than before? Or that your hair falls out every time you run your hands through it and is much thinner than before? Well, you are not alone.
Millions of women experience hair and skin changes during perimenopause and menopause, but the extent of these changes varies from person to person. In a survey of 1,287 French women, 72% reported noticing changes in their skin, while 50% felt insufficiently informed about these symptoms – a knowledge gap that mirrors what researchers have found in India too, where a cross-sectional study of 200 postmenopausal women at Sri Ramachandra Institute, Chennai, found cutaneous changes to be among the most common and most underreported complaints.
Hormonal fluctuations and decreased estrogen levels are largely to blame. Declining estrogen detrimentally impacts the skin's extracellular matrix (ECM), which provides strength, elasticity, and resilience. A 2025 narrative review in the Journal of Cosmetic Dermatology, drawing on publications from 1971 to 2024 across PubMed, Scopus, and the Cochrane Library, found that skin collagen content declines at an average rate of 2.1% per postmenopausal year, driven by menopausal age rather than chronological age. The result: loss of elasticity, increased wrinkles, dryness, atrophy, and sagging. The skin may also be more prone to dark spots and pigmentation irregularities, a concern that is especially pronounced in India, where a study of 1,204 women across four Indian cities found over 80% exhibiting skin colour heterogeneity and melasma affecting 20-30% of women aged 40-65.
These changes are distressing and have a direct impact on self-esteem and quality of life. But you do not have to accept them as inevitable, nor do you have to spend thousands on expensive treatments. First, identify whether the changes are due to hormonal imbalances or other factors: nutritional deficiencies, stress, or medication side effects. In any case, adapting your hair and skincare routine and making healthy lifestyle changes can minimise damage and help you feel confident.
Millions of women experience hair and skin changes during perimenopause and menopause, but the extent of these changes varies from person to person.
Common Hair Changes Due to Hormonal Imbalances
Thinning of Hair: A gradual decrease in the thickness or diameter of hair strands, usually the first sign of hair loss and eventual balding.
Dryness and Brittleness: Reduced production of natural scalp oils, making hair appear dull and more prone to breakage.
Hair Loss (Alopecia): Occurs when new hair production is halted or slowed considerably, causing bald patches (telogen effluvium) or female pattern baldness.
Textural Changes: Changes in the natural curvature or quality of hair strands, typically making them more coarse, rough, or frizzy.
Common Skin Changes Due to Hormonal Imbalances
Dryness: A decrease in the skin's natural moisture due to reduced oil secretion, leading to dryness, itchiness, and flaky skin.
Loss of Elasticity: Reduced collagen production resulting in fine lines, wrinkles, and sagging.
Textural Changes: Surface changes due to bumps, acne, facial hair, or irritation.
Uneven Skin Tone or Pigmentation: Darkening or lightening of skin in patches, causing a mottled or blotchy appearance.
Age Spots: Also known as sun spots or liver spots, these are flat, brown spots that commonly appear on sun-exposed areas like the face and neck.
When to Seek Medical Advice
If you experience significant changes to your hair or skin health, consult a healthcare provider to rule out any underlying medical conditions.
Hair Care Tips
Use shampoos, conditioners, and hair colours or dyes free from harsh chemicals. Excessive heat from styling tools can damage hair and cause dryness; try air-drying or use low heat settings. Trim split ends regularly. Massage your scalp with oil once or twice a week to stimulate blood flow and promote hair growth. Use a wide-toothed comb to minimise breakage. Avoid pulling your hair into tight buns or ponytails, as this can worsen a receding hairline.
Skin Care Tips
Moisturise daily using products free from harsh fragrances and chemicals. Products designed for mature or ageing skin may be helpful. Use sunscreen with SPF 30 or higher when going outdoors. Exfoliate regularly with a gentle scrub to remove dead skin and promote cell turnover. Avoid harsh soaps, face washes, and face masks, peels, or packs. Massage your skin regularly to promote blood circulation.
Lifestyle Tips
A balanced diet rich in antioxidants (vitamins A, C, and E from fruits and vegetables), minerals like calcium, magnesium, and zinc, omega-3 fatty acids (from nuts or fish), and good quality protein (from lentils, pulses, meats, dairy, seafood, or eggs) is important. Drink plenty of water to stay hydrated. Stress can have a drastic negative impact; yoga, meditation, and deep breathing techniques can help. Refrain from excessive alcohol consumption and smoking. You may additionally benefit from biotin or multivitamins; consult a healthcare provider before starting any supplement regimen.
Medical Interventions
Supplementation (under medical supervision): B vitamins (especially biotin), omega-3 fats, collagen, iron, zinc, vitamin D, and magnesium can particularly help improve skin and hair quality during this transitional period, improving skin elasticity and texture while reducing hair fall and improving thickness. An overdose of some of these can affect absorption of other nutrients and cause side effects, so it is best to start under medical supervision.
Hormone Replacement Therapy (HRT): HRT may improve skin hydration when estrogen is administered systemically or topically. A trial demonstrated an increase in skin collagen fibre content after six months of oral administration, though topical application improved hydration only at the site of application. The Journal of Cosmetic Dermatology 2025 review confirms that HRT can partially restore collagen, elasticity, and hydration — but notes that most trials on skin and hair outcomes remain observational and warrant further controlled research.
Conclusion
When it comes to your appearance, improvements through natural, gentle means take time. The extent of improvement also varies based on age and initial skin or hair health. Be patient and consistent; your efforts will show.
Disclaimer: Opinions expressed belong solely to the content provider. Miyara Women does not undertake any financial/reputational/legal/misrepresentational impact or other obligations/ liabilities that may arise from the content.
About the author
Kanchana is a Lifestyle Consultant & Weight Management Specialist. After a Masters degree in Molecular Biology from the USA, she ventured into the field of Nutrition and is certified in General Nutrition, Sports Nutrition, and Weight Management. Her own successful weight loss journey inspired her to help people of all age groups and health conditions via Calorie Culture, which she founded in 2012. She is also an avid dancer, mini marathoner, and sports enthusiast. She strongly advocates sustainable lifestyle changes as a means to long-term health benefits and optimal weight.
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