How perimenopause changes the skin - 5 Holistic Tips for a Radiant Glow

How perimenopause changes the skin - 5 Holistic Tips for a Radiant Glow

You are a loyalist - you’ve stuck to a particular way of doing your make-up, exercising the same way - and using the same skincare you did in your 20s and 30s. If this sounds familiar, this blog post is for you. Let’s crack on!

How does perimenopause change the skin? 

The skin changes all the time and it’s the most natural thing. I’m here to help you navigate those changes so that you can get that grown-up glow with minimal effort. 

Our hormones affect how the skin ages naturally and when you enter your 40s the changes may become more evident. This might make you feel confused and less confident in your skin. After all, the way you’ve been caring for your skin for years is not working anymore.

During perimenopause, hormonal fluctuations can leave our skin feeling dry, sensitive, and prone to irritation. You can also experience skin sagging and the appearance of fine lines and wrinkles; others will experience hormonal breakouts. As our sebaceous glands produce less oil, we may experience an uncomfortable tightness, too.

In this blog post, we'll explore how perimenopause affects the skin and offer five holistic tips to help you maintain a radiant glow throughout this journey.

Read 5 most common perimenopause skin problems and how to treat them.

What are premenopause and perimenopause?

Let’s quickly go through the terminology. Premenopause means the time before perimenopause - the time when you don’t yet notice changes but the hormones have already started to shift. Perimenopause means the time before menopause when you start noticing changes. This happens usually in our 40s. Symptoms can include changes in the period cycle, weight gain and mood swings, and more.

My top 5 skincare tips for perimenopause 

Oil-based cleansing

Embracing gentle cleansing is the first step towards soothing our skin. Opt for mild, oil-based cleansers that won't strip away natural oils from your skin. Avoid using hot water, as it can further dehydrate the skin. Instead, opt for lukewarm water to cleanse and maintain moisture. Wash your face after showering, never in the shower as the water will be too hot for your face (this applies to me at least!)

Product tip: Smooth Oil to Milk Cleanser is rich in antioxidants and ceramides. This gentle and effective 2-in-1 cleanser effortlessly melts away all makeup, dirt and SPF.

Hand turning on water tap | Jenny Nordic Skincare

Hydrate & moisturise the skin

Beauty essences become our skin's best friend during perimenopause. Choose a balancing and hydrating essence that replenishes the skin helping to combat dryness. 

What is a beauty essence? Read our blog to find out why you need an essence in your skincare routine.

Consider incorporating face oils into your routine; they can provide an extra boost of moisture. Apply your essence immediately after cleansing, while your skin is still damp, to seal in moisture effectively and finish off your routine with a high-quality organic face oil.

Product tip: Rehydrate & Balance Beauty Essence calms and plumps the skin. Its oil-free formula offers long-term skin hydration, and antioxidant protection, reduces inflammation and helps strengthen the skin barrier.

Glow & Revitalize Oil Serum nourishes the skin. It’s Fast-absorbing, leaving the skin feeling soft, radiant and balanced.

Jenny Nordic Glow & Revitalize Oil Serum

A Non-Negotiable Sun Protection

It's important to protect our skin from harmful UV rays during perimenopause. Hormonal changes can make our skin more susceptible to sun damage and hyperpigmentation. Make sunscreen a non-negotiable step in your skincare routine. Choose a broad-spectrum sunscreen with at least SPF 30 and apply it generously to your face, neck, and other exposed areas. Reapply every two hours, especially if you're spending time outdoors.

Read how to maintain a healthy skin barrier for radiant skin here.

Nourishing Diet

Taking care of our skin from the inside out is paramount during perimenopause. A nourishing diet rich in antioxidants, vitamins, and minerals can support our skin's health. Incorporate plenty of colourful fruits and vegetables into your meals. Opt for foods high in essential fatty acids, such as salmon, walnuts, and chia seeds, which can help combat inflammation and maintain skin elasticity. 

Stay hydrated by drinking enough water throughout the day, as it plays a vital role in skin hydration and overall well-being.

Smoothie recipe for Antioxidant and Essential Fatty Acids Boost

This delightful smoothie is delicious and nourishes your skin, providing a generous dose of antioxidants and EFAs that can help combat inflammation and maintain skin health during perimenopause.

Purple antioxidant rich smoothie in a glass


  • 1 cup mixed berries (blueberries, raspberries, or strawberries)
  • 1 small ripe banana
  • 1 tablespoon chia seeds
  • 1 tablespoon flaxseed oil or ground flaxseed
  • 1 cup almond milk (or any plant-based milk)
  • 1 handful of spinach or kale (optional for added nutrients)


In a blender, combine all the ingredients.

Blend on high until you achieve a smooth consistency.

If desired, add ice cubes for a refreshing touch.

Pour into a glass and enjoy your antioxidant and EFA-packed smoothie!

Stress relief

Stress can take a toll on our skin, exacerbating the effects of perimenopause. Incorporating stress-relieving techniques into your daily routine can work wonders for your skin and your overall well-being. Engage in activities that bring you joy, such as yoga, meditation, or spending time in nature. 

My go-to breathing exercise to release stress

Life can get busy, but I love the simple 5-5-7 breathing technique for taking a quick break to reset. It really helps calm down my nervous system. Here’s how you can do it:

Find a comfortable seated position, close your eyes, and take a deep breath in for a count of 5. Hold your breath for a count of 5 and then exhale slowly for a count of 7. Repeat this cycle for a few minutes, focusing on the rhythm of your breath. 

This exercise can help activate the parasympathetic nervous system, promoting relaxation and reducing stress levels. Regular meditation can have immense benefits not only to your mental health and wellbeing but to your skin too - please read more here.

Read more on how skincare can help reduce stress here.

Undone bed with white sheets in sunshine | Jenny Nordic Skincare

Ageing is a privilege

Finally, be kind to yourself. However you decide to support your skin in your 40s, I have one last top tip: be consistent. A simple skincare routine is easy to maintain and you will be less likely to get irritation to your skin. I designed the whole Jenny Nordic Skincare line to support your skin in your 40s with natural, high-performing products. I guarantee you get healthy, glowing skin with our 3-step Balance & Glow Ritual!

If you are new to natural skincare or Jenny Nordic, check out our Travel Set that’s the easiest way to try out our products. You can also take our skin quiz to find out your skincare personality and get personalised tips and advice!

Jenny Nordic Skincare minimal travel essentials set

Always here, rooting for you to glow,

Jenny, the founder of Jenny Nordic Skincare

PS. For daily skincare tips and inspiration, follow us on Instagram!
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