Perimenopause Personal Care: Skincare and Haircare Routine Changes That Help

Your Skin and Hair Are Changing and That Is Normal

You are using the same products you have relied on for years. But your skin feels drier than it used to, or suddenly oilier. Your hair seems thinner at the temples. The products that used to work feel wrong somehow, and you are not sure what to do about it.

These changes are real and they have a clear biological explanation. As estrogen levels fluctuate during perimenopause, the effects show up throughout your body, including in your skin and hair. This is not a cosmetic problem. It is a hormonal shift with cosmetic effects.

The good news is that adjusting your personal care routine can make a genuine difference in how your skin and hair look and feel. You do not need an entirely new approach, just an updated one.

What Perimenopause Does to Your Skin

Estrogen plays a central role in skin health. It supports collagen production, helps the skin retain moisture, and maintains the skin barrier that keeps irritants out and hydration in. As estrogen levels fluctuate and eventually decline, these effects become visible.

Dryness is one of the most common skin changes. The skin produces less natural oil and retains less water, which can make skin feel tight, rough, or more easily irritated. Products that felt balanced before may suddenly feel stripping.

Collagen loss accelerates in the years around menopause. This leads to changes in skin firmness and the appearance of lines, particularly around the eyes and mouth. These changes happen gradually, but perimenopause is often when people first notice them becoming more pronounced.

Some people also experience the opposite of dryness: a new oiliness or breakouts they have not had since their teens. Fluctuating progesterone can stimulate sebaceous glands in unpredictable ways, particularly around the jawline and chin. It can feel unfair to be dealing with both wrinkles and breakouts at once, but it is genuinely common.

Adjusting Your Skincare Routine

If dryness is your primary issue, the most important change is switching to a more nourishing cleanser and adding a richer moisturizer. Foaming cleansers and products with high alcohol content can strip the skin barrier further. Cream or oil-based cleansers are gentler.

Hyaluronic acid serums help the skin hold onto moisture and work well under any moisturizer. Ceramide-containing moisturizers support the skin barrier directly and are particularly useful for dry, sensitive skin.

Retinol, the vitamin A derivative, is one of the most well-supported ingredients for collagen support and skin texture. If you have not used it before, start with a low concentration a few nights per week and build up slowly. It can cause irritation initially. Talk to a dermatologist if you are unsure about starting it.

SPF is worth emphasizing because sun protection is the single most impactful thing you can do for long-term skin health. If you are not already using SPF 30 or above daily, starting now matters more than any other product change.

For hormonal breakouts, a salicylic acid toner or spot treatment a few times per week can help manage them without over-drying the rest of your skin. Avoid harsh scrubs or exfoliants that disrupt the skin barrier.

What Perimenopause Does to Your Hair

Hair changes during perimenopause are very common and often distressing. The most typical changes include increased shedding, reduced density particularly around the temples and top of the scalp, and a change in texture, hair that was once thick may become finer, or hair that was manageable may become dryer and more brittle.

Estrogen supports the hair growth cycle by extending the active growth phase of each follicle. As estrogen levels decline, more follicles shift into the resting phase at once, which increases shedding. This is different from male-pattern hair loss but can still be significant.

The good news is that for many people, this hair loss is diffuse rather than creating visible bald patches, and some of it stabilizes once hormones settle. The bad news is that the transitional phase can feel alarming, especially if shedding is heavy.

Adjusting Your Haircare Routine

The goal for hair during perimenopause is to minimize additional damage while supporting the scalp. A few changes make a meaningful difference.

Switch to a sulfate-free shampoo. Sulfates clean effectively but strip natural oils from both the hair and scalp. During a phase when hair is already drier and more fragile, gentler cleansing is better.

Reduce heat styling or lower the temperature of heat tools. Heat damage is cumulative, and hair that is already finer and drier is more vulnerable. Air drying more often, using a heat protectant consistently, and lowering your blow-dryer temperature all reduce ongoing damage.

Scalp health matters more than most people think. A healthy scalp environment supports hair growth. Scalp massages, even just a few minutes of gentle massage during shampooing, increase circulation to the follicles. Scalp serums containing caffeine or niacinamide have some evidence behind them for supporting hair density, though results vary.

Eating enough protein and getting sufficient iron, zinc, and biotin supports hair health from the inside. Hair changes are sometimes partly nutritional rather than purely hormonal. If shedding is significant, it is worth checking your levels with a healthcare provider.

When to Seek Professional Help

Skin and hair changes during perimenopause can usually be managed with routine adjustments. But there are situations worth discussing with a healthcare provider or specialist.

If you are experiencing significant hair loss, not just increased shedding but visible thinning, it is worth checking for other causes. Thyroid disorders, iron deficiency anemia, and other conditions can cause hair loss that mimics or compounds perimenopause-related changes. A blood panel can rule these out.

Skin conditions like rosacea, eczema, or severe acne can worsen during perimenopause due to changes in the skin barrier and increased sensitivity. A dermatologist can help develop a targeted approach that goes beyond over-the-counter adjustments.

Hormone therapy has a well-documented positive effect on skin hydration and collagen in some research. If skin changes are significant and affecting your quality of life, that is worth mentioning to your provider as part of a broader conversation about treatment options.

Building a Routine That Works for You Now

The most effective personal care routine is the one you actually do consistently. It does not need to be elaborate or expensive. A gentle cleanser, a good moisturizer with SPF for the morning, and a nourishing night cream covers the basics for most people.

For hair, less is often more. Fewer heat tools, gentler shampoo, and a good conditioner consistently applied is a solid foundation. Expensive treatments are not necessary if the basics are done well.

Give any new product at least four to six weeks before evaluating whether it is working. Skin and hair changes slowly, and it can be tempting to keep switching when results are not immediate.

Check in with yourself about what is actually bothering you most. If it is dryness, prioritize that. If it is hair shedding, focus there first. Trying to fix everything at once often means nothing gets enough attention to show results.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.