When you think about menopause, common symptoms such as hot flashes and mood swings probably come to mind. But if you’re going through it, you know there are symptoms that aren’t talked about as frequently.
One of these lesser-known symptoms is dry, itchy skin. If the urge to scratch is happening more often or more intensely, you’re likely wondering how you can get some relief.
Keep reading to learn how decreasing estrogen levels can affect your skin during menopause, what you can do about menopause-related itching and when to talk with an expert about it so you can get a break from the irritation.
Menopause and itchy skin: Why your skin changes
Wrinkles, dry skin and sagging skin are experienced by both men and women as we age, but only women experience menopause-related skin changes. This is due to a drop in the estrogen levels in your body as you transition into perimenopause and menopause. Due to this drop in estrogen, your skin will:
- Lose some of its collagen, elastin, hyaluronic acid and ceramides, which are proteins and fats that help with skin firmness and moisture retention
- Become thinner and less elastic
- Be more prone to bruising and damage
- Become more sensitive, reactive and prone to new conditions or skin sensitivities
- Heal from wounds more slowly
When and where menopause itching and dryness are most common
Menopause-related itching tends to begin during perimenopause and can continue in post-menopause. For most women, perimenopause starts sometime in their 40s and they reach menopause around 50.
Any part of your skin can be affected, but the spots where your skin is thinner are more likely to have itchiness caused by menopause. That includes your face, neck, chest, arms, legs and back. Some people also experience itching in their ear canals, due to dropping estrogen, and vaginal itching, due to increased vaginal dryness as you age. Menopause also decreases the amount of hormones in your body that reduce inflammation, making itchiness feel worse.
Menopause-related itching can happen at any time, but it’s commonly reported as more severe at night. This is because our skin loses water throughout the day. Other menopause symptoms, like night sweats and hot flashes, can also contribute to itchy skin.
The best remedy for menopause-related itching is a consistent skincare routine
If you’ve ever thought you need a good skincare routine, menopause may be the perfect time to start. It’s thought that women lose as much as 30% of the collagen in their skin during the first five years of menopause. Your skin is one of your body’s largest organs – and by far the most exposed to the elements – so it’s important to take steps to protect it when your body’s natural defenses start to decline.
Moisturize regularly and stay hydrated
Dryness usually causes itchy skin, and in menopause, there’s no such thing as too much moisturizing. Regular moisturizers typically won’t cut it. You’ll want to look for products that contain retinoids, retinol, antioxidants, peptides, niacinamides, and vitamins B, C and D. These products can help improve how your skin looks, but they also work to stimulate collagen production, gently exfoliate and seal moisture into your skin, which can help you itch less.
Don’t forget to moisturize inside your body, too. Make sure you’re staying hydrated by drinking the amount of water that’s right for you. For the average woman, that’s around 11.5 cups (2.7 liters) of fluids per day. Eating a nutritious diet full of fruits, veggies, healthy fats, vitamin E and omega-3 fatty acids can also help add to your hydration total.
Don’t forget sunscreen when you head outside
Sunscreen is your best friend during menopause. Consistently wearing a broad spectrum, high SPF sunscreen anywhere your skin is exposed to the sun will help prevent sunburn, which can peel, itch and cause your skin to lose collagen. It’s also helpful to have a face lotion with an SPF factor, so you can moisturize your skin and prevent signs of aging at the same time.
Speaking of your skin care routine, you may have heard that products that contain retinoids increase your sensitivity to sun, but that’s not entirely true. Retinoids increase cell turnover, which makes the outermost layer of skin thinner and more susceptible to sunburn. So if you’re using any products with retinoids, apply them at night. In the morning, wash your face and apply sunscreen.
Revamp your daily routine to be more menopause friendly
Menopause symptoms may mean you have to shake up your daily routine. When you shower or bathe, try a cooler water temperature, as hot water can dry out your skin. Use only mild soaps and shampoos, and apply skin-boosting moisturizers immediately after bathing to lock in moisture.
When shopping, take a close look at ingredients before you buy anything new. You’ll want to use gentle, hydrating products that don’t over-exfoliate or dry out your skin, so it’s better for your skin to skip products that contain fragrances, dyes or high levels of alcohol. And look for products that address specific skin issues you may be having to avoid spending money on something that may not work for you.
Speak to your doctor about menopause itching and skin changes
Some itchiness is normal, but if menopause-related itching keeps you up at night, it may be time to speak to a doctor or women’s health specialist. They can rule out anything else that may be causing your itching, recommend over-the-counter anti-itch creams, and prescribe medications to help relieve itchiness, such as oral or topical steroid creams.
If these methods aren’t working for you, your doctor can speak to you about hormone replacement therapy to help replace the estrogen that decreases in your body during perimenopause. If needed, they can also refer you to a dermatologist who can help manage itchiness and other menopause-related skin symptoms.
