Changes in hormone levels can negatively impact the skin: 3 methods to help
"Our skin serves as a magical mirror, reflecting our overall health," explains Trevor Cates, N.D., a naturopathic doctor, skin care expert, and menopause advocate, who is also the founder of The Spa Dr.
Cates talks about how internal hormonal changes can show up as visible alterations—particularly for women experiencing perimenopause and menopause.
For instance, "The hormone progesterone begins to decrease first, which can start as early as a woman's mid to late thirties." Women might observe that their skin lacks the freshness or plumpness it once had—those under-eye circles become more pronounced, and the furrow on their brow appears more established.
As women progress further into menopause, they may begin to observe more pronounced changes—such as wrinkles, skin elasticity, and tone appearing different,” she explains. “This is due to a more significant decline in estrogen and progesterone—along with a likely decrease in testosterone as well.”
This is a brief overview of the internal changes occurring and their unfortunate external manifestations. Now, let’s discuss what can be done about it. Rest assured, “you don’t have to endure—symptoms indicate that something is out of balance.”
Here are three lifestyle habits that can promote hormone health at every life stage—but make sure to catch our full discussion to learn more about skin health, hormones, holistic menopause support, and beyond.
Nutrition
Food serves as the foundation for hormonal health. The body utilizes nutrients from our diet as essential materials to create, regulate, and balance hormones. Without sufficient amounts of the right components, it becomes more challenging for the body to maintain balance.
“When we consider food, we want to ensure we’re obtaining nutrients that bolster our health, such as ample protein. Protein is necessary for hormone production,” she notes.
Most active women typically aim to consume between 0.7 and 1 gram of protein for every pound of body weight. Although this can vary based on individual body weight and activity levels, a general guideline is for women to target at least 100 grams of protein daily—distributed over at least three meals (with each meal containing 25 to 30 grams of protein). Additionally, there is strong evidence suggesting that adequate protein intake can assist women in building strength, reducing inflammation, and preventing insulin resistance—issues that often arise during midlife.
Protein is just one component of a healthy diet. The body also needs healthy fats to manage hormone levels, absorb fat-soluble vitamins, and control inflammation.
"Healthy fats, such as omega-3 fatty acids found in wild Alaskan salmon, are essential for hormone production," she explains. Other excellent sources include nuts, seeds, olive oil, and avocados, which provide consistent energy and help maintain stable blood sugar levels.
Moreover, Cates emphasizes the importance of consuming a diverse range of antioxidants.
"Antioxidants are crucial for protecting our skin from oxidative damage, which can accelerate collagen breakdown and hasten aging," she notes. "We require various nutrients for hormone production—not only sex hormones but also thyroid hormones. A well-rounded, whole foods diet is essential for women to maintain hormonal balance."
The skin care advantage:
Protein, healthy fats, and antioxidants all contribute to skin health as we age. For instance, protein provides the necessary amino acids for collagen production. Omega-3 fatty acids can enhance the skin's inflammatory response and strengthen its barrier function. Antioxidants play a vital role in shielding the skin from free radical damage.
Supplements
Sometimes, food alone isn’t sufficient. As we grow older, our digestion tends to slow down, making it more challenging to break down and absorb nutrients from even the healthiest meals.
"That’s when nutritional supplements become crucial—because we’re not breaking down and absorbing nutrients from food as effectively as we once did," she explains. "Part of what we might need is support for gut health to enhance absorption. Digestive enzymes or probiotics can be beneficial so we can maximize the nutrients from our food."
In addition to aiding absorption, supplements can also help address common nutritional deficiencies for women in midlife. "B vitamins may be insufficient, along with vitamin C, vitamin A, vitamin E, and omega-3 fatty acids," she notes.
Unsure where to begin? Keep it straightforward. "Even starting with a multivitamin and mineral supplement can help ensure we’re receiving those vital nutrients," she advises.
The skin care bonus:
Even if you’re not taking supplements specifically for skin support, many will offer some additional benefits for the skin as well. Probiotics, for instance, support the gut-skin connection, which has been associated with improvements in blemishes, redness, and skin tone. Multivitamins frequently contain skin-essential nutrients like vitamin C, vitamin E, and zinc—all of which help protect collagen, reduce oxidative stress, and promote a healthy complexion.
Rest
Another key element for maintaining hormone health? A restful night’s sleep—which, ironically, tends to become more elusive during hormonal fluctuations, leading to a challenging cycle.
"During perimenopause, hormonal changes occur. The initial change is a decrease in progesterone, which is essential for promoting sleep," she explains. "As a result, many find it harder to sleep well or to fall asleep easily."
"As estrogen levels drop, women might face hot flashes and night sweats, which can disrupt their sleep and keep them awake at night," she explains. Research indeed indicates that these symptoms can affect sleep quality.
Naturally, this has tangible effects on our skin: "Occasionally missing a good night’s sleep may not be catastrophic—we might just notice some puffiness, particularly under the eyes—but chronic poor sleep can have serious consequences. Continuous disruption can significantly affect our health, including the condition of our skin."
By fostering a healthy sleep environment, establishing a regular nighttime routine, minimizing screen time before bed, and moderating caffeine and alcohol intake before sleep, you can pave the way for success—and maintain hormone balance.
The skin care advantage:
It’s well-known that sleep enhances skin health—just try spending a few nights with only 6 hours of sleep, and you’ll notice the difference in the mirror. Over time, the effects become even more pronounced. Conversely, making rest a priority has been proven to enhance skin barrier function, boost collagen production, and reduce inflammation.