Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
As we go through menopause, our skin can change
dramatically. So, in today’s Women’s Wellness newsletter, I wanted to talk about all things skin. I have lived with eczema and asthma all my life and have pretty much tried everything to help, so I find this topic especially interesting.
Why Does Menopause Affect the Skin?
Oestrogen is crucial for skin health, helping to maintain collagen, elastin, and hydration. When hormone levels drop during menopause, skin issues are a common menopause symptom for many women.
Common Skin Issues in Menopause
1. Dry Skin and Dehydration
Dry, flaky skin is one of the most common complaints during menopause. Reduced oestrogen leads to a drop in natural oils, leaving the skin less able to retain moisture.
2. Increased Sensitivity and Irritation
Hormonal changes can make the skin more sensitive and reactive. Women often notice redness, itching, or even the onset of adult acne.
3. Ageing Skin: Fine Lines and Wrinkles
The loss of collagen and elastin means skin loses its firmness and plumpness, leading to fine lines, wrinkles, and sagging—often most noticeable around the eyes, mouth, and jawline.
4. Thinner, More Fragile Skin
Skin may become thinner and more delicate, making it more prone to bruising and slower to heal.
5. Pigmentation Changes
Some women experience uneven skin tone, dark spots, or age spots due to hormonal fluctuations and sun exposure over the years.
Common Skin Conditions in Midlife: Eczema, Rosacea, and More
1. Eczema (Atopic Dermatitis)
Definition: Eczema is a chronic skin condition that causes dry, itchy, and inflamed patches of skin. It often appears on the hands, face, neck, and inside the elbows and knees.
Menopause impact: Hormonal changes during menopause can make eczema worse. Lower oestrogen leads to drier skin and a weaker skin barrier, which can trigger flare-ups or make existing eczema harder to manage.
2. Rosacea
Definition: Rosacea is a long-term skin condition that causes redness, visible blood vessels, and sometimes small, red, pus-filled bumps, usually on the face (cheeks, nose, chin, and forehead).
Menopause impact: Many women notice rosacea symptoms worsen around menopause. Hot flushes, increased sensitivity, and hormonal fluctuations can all aggravate redness and irritation.
3. Psoriasis
Definition: Psoriasis is an autoimmune condition where skin cells grow faster than usual, leading to thick, scaly patches that can be itchy or sore. These patches often appear on the scalp, elbows, knees, and lower back.
Menopause impact: The drop in oestrogen during menopause may trigger or worsen psoriasis in some women. Stress and hormonal shifts can also lead to flare-ups.
4. Acne (Adult-Onset Acne)
Definition: Acne isn’t just for teenagers—many women develop acne or see it worsen during menopause due to hormonal changes, especially around the jawline, chin, and neck.
Menopause impact: Hormonal imbalances can trigger oilier skin and clogged pores, leading to spots, blackheads, or cysts.
5. Hyperpigmentation (Melasma/Age Spots)
Definition: Hyperpigmentation refers to patches of skin that become darker than the surrounding area. Melasma is a specific type of hyperpigmentation, often seen as brown or greyish patches on the face.
Menopause impact: Hormonal changes can make skin more prone to pigmentation issues, and years of sun exposure often become more visible at this time.
Foods That Are Good for Your Skin
The food you eat plays a big role in how your skin looks and feels. Here are some of the best foods to support healthy, glowing skin:
1. Oily Fish
Salmon, mackerel, sardines, and trout are packed with omega-3 fatty acids, which keep skin soft, moisturised, and help reduce inflammation.
2. Nuts and Seeds
Almonds, walnuts, sunflower seeds, chia seeds, and flaxseeds are rich in vitamin E, healthy fats, and minerals that protect and repair skin.
3. Avocado
Full of healthy fats and antioxidants, avocados help keep skin flexible, hydrated, and smooth.
4. Colourful Fruit and Vegetables
Carrots, sweet potatoes, spinach, kale, peppers, and berries contain vitamins A and C, plus other antioxidants that help the skin heal and protect it from sun damage and ageing.
5. Tomatoes
Rich in vitamin C and lycopene, tomatoes can help protect your skin from sun damage and keep your complexion even.
6. Wholegrains
Foods like brown rice, oats, and wholewheat bread are high in B vitamins and fibre, supporting skin repair and overall health.
7. Greek Yoghurt
Packed with protein and probiotics, Greek yoghurt helps skin repair itself and can support a healthy balance of gut bacteria, which may improve certain skin conditions.
8. Red and Yellow Peppers
These are loaded with vitamin C, which your body uses to make collagen—a protein that keeps skin firm and strong.
9. Broccoli
Broccoli is rich in vitamins A, C, and zinc. It also contains lutein, which helps protect skin from oxidative damage.
10. Olive Oil
A source of healthy monounsaturated fats and antioxidants, olive oil helps keep skin moisturised and reduces inflammation.
11. Water
Drinking enough water is essential to keep your skin hydrated, plump, and clear.
It’s an interesting topic and I welcome your thoughts hit reply and let me know or join me in my women’s wellness facebook group.https://www.facebook.com/groups/845793672151353
This Week in Studio Live – My July Challenge
Workout with me daily online
I teach a full schedule of classes online on my own platform called Studiolive.club. You can Join me live or catch the replay of the daily classes and there is something for everyone. I’d love you to take a class with me, Class members join me from all over the world and you can do the class live or on catch up.
Try it for 4 weeks click here
Have a lovely weekend.
Lots of love,
Rachel x
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