Stay Glowing This Winter with Menopausal Skin Tips

If you're feeling extra dry this winter—whether it’s your skin, eyes, hair, or even your mouth—it’s not just you. The colder months can make skin dryness even worse, and for women going through menopause, hormonal changes can add to the problem. Dryness is a common complaint during this time, but there are several things you can do to keep your skin hydrated and comfortable. 

Here are some tips that can help!

1. Avoid Long, Hot Showers

It’s tempting to take long, hot showers to warm up during the winter, but hot water can strip your skin of its natural oils, leading to more dryness. Instead, try to keep your showers shorter and at a lukewarm temperature. Afterward, pat your skin dry instead of rubbing it, and follow up with a rich moisturizer to lock in hydration. We like Environmental Working Group for finding the cleanest brands of moisturizers.

2. Don’t Skimp on Good Fats

Your skin needs fats to stay healthy, so make sure your diet includes plenty of mono saturated fats (olive, avocado, nuts and seeds) and Omega 3 fatty acids (wild-caught fish: wild salmon sardines, mackerel and herring, fortified eggs, flaxseeds, and leafy greens). These healthy fats support cellular and skin health from the inside out!

3. Eat Anti-Inflammatory Foods

Chronic inflammation can accelerate collagen loss in the skin, leading to increased dryness and wrinkles. To help combat this, focus on eating anti-inflammatory foods like berries and other red/purple fruits, leafy greens, broccoli, onions, garlic, green tea, dark chocolate, and turmeric. These foods can help lower the inflammatory molecules (cytokines) that damage your skin, keeping it more hydrated and youthful-looking.  Consider the total inflammatory burden your diet has on your body.  It is also important to reduce the amount of processed foods to lower inflammation.

4. Take Collagen Peptides

Collagen is essential for keeping your skin smooth, firm, supple, and hydrated.  As estrogen levels decline during peri and postmenopause, your body produces less collagen.  In a meta-analysis of 19 studies, researchers concluded that taking "hydrolyzed collagen for 90 days is effective in reducing skin aging, as it reduces wrinkles and improves skin elasticity and hydration."  For the best results, take collagen for at least 90 days to see noticeable improvements. The nice thing about collagen is that it can be added to food or water.  I add it to my whey protein shake post-workout.

5. Eat More Hydrating Foods

In addition to drinking fluids, consider eating hydrating foods.  Hydration can help support your skin’s moisture levels.  A % of the fluids you consume every day come from the food you eat.  Soups, stews, fruits, beans, grains and smoothies are great options.  

6. Add Electrolytes to Your Water

If you drink a lot of water but still feel dry consider adding a dash of electrolytes to your water.  I recommend HiLyte or Elyte—both are great options that don’t contain any added sugars but still give you the electrolytes your body needs for hydration.  You don't need a lot, if the dose is 1/4 tsp just add 5 drops to each glass.  

7. Watch Your Coffee Intake

Coffee is a diuretic. Too much can dry out your skin and mucus membranes, so try to limit your coffee or tea consumption, especially during the winter months. If you’re craving a warm drink, consider herbal teas like hibiscus, ginger, green tea, holy basil, chamomile or dandelion root.

8. Move Your Body

Exercise helps get your blood circulating, and that’s important for keeping your skin healthy and hydrated. Even a brisk walk can increase blood flow to the skin, delivering essential nutrients and oxygen. Plus, physical activity can help manage stress, which also impacts skin health.

9. Moisturize & Use SPF

Protect your skin with good quality moisturizers. Avoid harsh cleansers and make sure to use SPF in the sun.

Winter can be tough on the skin, especially for women experiencing menopause.