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Did you know that it’s estimated that up to 50% of women experience itchy skin in menopause?
It’s not the first symptom you think of when discussing the menopause but for many women, itchy skin during menopause isn't just a minor inconvenience—it's a real disruption to their daily lives and well-being.
In this blog post, we’ll look at why menopause can cause itchy skin and, more importantly, offer practical solutions to help manage this frustrating symptom. Whether you're currently dealing with this issue or looking to prepare for the changes ahead, I aim to provide you with valuable insights and actionable advice.
Table of Contents
Understanding Itchy Skin in Menopause
Menopause and itchy skin might seem like an unusual pairing, but for many women, it's an uncomfortable reality.
Itchy skin, medically known as pruritus, can present in various forms.
Some women may experience itchiness all over their bodies, while others might notice it in specific areas such as the face, neck, back, arms, legs or scalp (see my previous blog The Top 10 Resources for Healthy Menopause Hair).
The sensation can range from mild irritation to severe discomfort, often leading to incessant scratching that can damage the skin and cause further complications like infections or scarring.
Many women in menopause also suffer with formication, the sensation resembling that of small insects crawling on the skin, in the absence of actual insects. This is again a very uncomfortable and distressing symptom.
Common symptoms associated with menopause itching include:
Persistent dryness and rough texture
Sensitivity to touch
Redness or inflamed patches
Flaking or peeling skin
The primary cause of dry, itchy skin during menopause is the significant hormonal changes occurring in a woman's body, particularly the decrease in estrogen levels.
Estrogen plays a crucial role in maintaining skin health by promoting moisture retention, collagen production, and skin elasticity. When estrogen levels drop, the skin loses its natural lubrication and elasticity, leading to dryness and increased sensitivity.
The main issues are:
Dehydration: Reduced estrogen levels affects the body's ability to retain moisture, leading to dehydration of the skin
Loss of Collagen: Collagen, which helps keep the skin firm and supple, diminishes with age too, resulting in thinner, more fragile skin prone to irritation
External Factors: Harsh soaps, environmental conditions and certain fabrics can exacerbate itchy skin.
If left unaddressed, menopause itchy skin can significantly affect a woman's quality of life.
The persistent discomfort and urge to scratch can disrupt daily life including sleep disturbances, contributing to fatigue and irritability.
Over time, chronic scratching can cause physical damage to the skin, leading to infections, scarring, and even chronic skin conditions like eczema.
The emotional toll should not be underestimated either. The constant battle with itchy skin can lead to frustration, anxiety, and even depression.
For many women, it adds another layer of distress to an already challenging phase of life, making it essential to understand and address the problem effectively.
Menopause Vulval and Vaginal Itching
A whole topic in itself, vulval and vaginal itching is a symptom under ‘Vaginal Atrophy’, more commonly known as vaginal dryness and whose official worldwide term is GSM (genitourinary syndrome of menopause), is a set of symptoms that can affect the whole urogenital area.
This is the inside of the vagina, the vulva (external), bladder, urethra and the whole pelvic floor area.
GSM varies from mild to severe and includes dryness, discharge, burning, soreness, itching, urinary tract infections, painful sex and smear tests, bleeding, urinary incontinence and thinning skin.
There are non-hormonal or hormonal products available – often a combination of both works best. Estrogen products available are pessaries, creams and rings, all of which are available on the NHS. There is also a huge choice of vaginal moisturisers.
Make sure you speak to your doctor as soon as possible to discuss the best treatment options for vulval and vaginal itching. In the remainder of this blog, we’ll discuss itchy skin on the face and body.
Solutions for Itchy Skin in Menopause
Managing itchy skin during perimenopause and menopause can be challenging, but with the right help and support, relief is possible. Here are several comprehensive solutions to help you tackle this issue.
Hydration from Within
Staying hydrated is fundamental for maintaining skin health. Proper hydration helps keep your skin moisturised and can reduce the severity of itching.
Drink Water Regularly: Aim for at least 8 glasses of water per day. Carry a reusable water bottle to remind yourself to drink throughout the day.
Incorporate Hydrating Foods: Eat foods with high water content, such as cucumbers, watermelon, oranges, and strawberries.
Limit Dehydrating Substances: Reduce your intake of caffeine and alcohol, which can dehydrate the skin.
Moisturise
Using the right moisturisers can provide immediate relief for menopause itching and improve skin barrier function.
Choose the Right Products: High-quality, fragrance-free moisturisers are essential. Look for products with ingredients like hyaluronic acid and ceramides. Try Aveeno, Weleda, Cerave and Avene.
Bathing/Showering: Oatmeal baths can be soothing and help relieve skin itchiness and inflammation (you can make your own or buy pre-made). Apply moisturiser immediately after bathing or showering to lock in moisture. Try this one from Aveeno.
Use Generously: Don’t skimp on the amount—apply a thick layer.
Reapply as Needed: Reapply throughout the day, especially after washing your hands or face.
Skincare Routine
Adopting a gentle skincare routine minimises irritation and supports skin health.
Use a Gentle Facial Cleanser: Avoid using soap or foaming cleansers, Instead, use a mild, fragrance-free, hypoallergenic cleansing milk, balm or cream to avoid further irritation. Look at brands such as La Roche-Posay, REN and Dermalogica.
Avoid Hot Water: Use lukewarm water to prevent further drying out your skin.
Pat Dry: Gently pat your skin dry with a soft towel instead of rubbing.
Apply Moisturiser Immediately: Seal in moisture by applying a moisturiser right after drying your skin.
Check your laundry: Make sure you’re using a laundry detergent suitable for sensitive skin
Think about your Diet in Menopause
A balanced diet rich in skin-supporting nutrients can enhance skin health from the inside out.
Increase Omega-3 Fatty Acids: Eat fatty fish like salmon, chia seeds and flaxseeds.
Hydrating Foods: Stock up on foods that promote skin health such as avocados, salmon, nuts, seeds, and leafy greens.
Boost Antioxidant Intake: Consume fruits and vegetables high in vitamins C and E, such as berries, citrus fruits, and leafy greens.
Limit Sugars and Processed Foods: Reduce intake of sugary and processed foods that can exacerbate skin issues.
Stay Consistent: Make these dietary changes part of your regular eating habits for lasting benefits.
Medical Treatments
For more severe cases, you will need to seek medical treatment to manage your itchy skin effectively.
See your Doctor Initially: Seek professional advice to understand the severity of your condition. You may need to be referred to a dermatologist or immunologist.
Topical Creams: Over-the-counter or prescription-strength creams containing hydrocortisone can provide relief.
Anti-histamines: Hormones and histamine have a very close link, especially in relation to estrogen. You may find that antihistamine medication is helpful for calming your skin.
Consider HRT: Hormone Replacement Therapy (HRT) is the first-line treatment for menopause symptoms and will help to replace the lost estrogen which is contributing to your dry skin. Estrogen is key to keeping your skin in good condition. Falling estrogen means your skin is less able to retain moisture.
Explore Light Therapy: In some cases, UB-V light therapy can help reduce symptoms.
Follow Up Regularly: Schedule regular check-ups to monitor your progress and adjust treatments as needed.
Tips and Best Practices
Dealing with itchy skin during menopause can be managed more effectively with some universal tips and best practices. Here are some insights to help you on your journey to healthier, itch-free skin.
Stay Consistent: Regularly follow your skincare and hydration routines to see the best results. Consistency is key in managing symptoms.
Wear Comfortable Clothing: Opt for soft, breathable fabrics like cotton to reduce skin irritation. Avoid tight or rough materials that can exacerbate itching.
Avoid Harsh Chemicals: Steer clear of skincare products with strong fragrances, alcohol, or other irritants. Choose gentle, hypoallergenic options instead.
Manage Environmental Factors: Use a humidifier in dry climates or during winter to maintain skin moisture. Avoid hot showers, which can strip your skin of natural oils.
Common Mistakes:
Scratching: Scratching can worsen the irritation and lead to infections. Instead, use cool compresses or soothing lotions to relieve the itch.
Neglecting Diet: Poor dietary habits can contribute to skin issues. Ensure you're eating a balanced diet rich in vitamins and minerals.
Ignoring Stress: Stress can significantly impact your skin. Incorporate stress-reducing practices like yoga, meditation, or regular exercise into your routine.
Inconsistent Skincare: Skipping your skincare routine, especially moisturising, can lead to increased dryness and itching. Make it a daily habit for the best results.
Frequently Asked Questions - FAQs
What causes itchy skin during menopause?
Itchy skin during menopause can be caused by hormonal changes, particularly the decline in estrogen levels. This can lead to dryness, thinning of the skin, and a decrease in collagen production.
What can I do about menopause itchy skin?
To manage menopause itchy skin, focus on hydration, both internally and externally.
Drink plenty of water and incorporate hydrating foods like cucumbers and watermelon into your diet.
Use gentle, fragrance-free moisturizers with ingredients like hyaluronic acid and ceramides to lock in moisture.
Avoid hot showers, opting for lukewarm water, and apply moisturiser immediately after bathing.
Wearing soft, breathable fabrics and using mild skincare products can also reduce irritation.
If the itchiness is severe, consider discussing hormone replacement therapy (HRT) or other medical treatments with your doctor to address the underlying hormonal changes causing the dryness and discomfort.
Can diet affect my skin condition?
Yes, your diet can have a significant impact on your skin! Incorporating foods rich in omega-3 fatty acids, antioxidants, and staying hydrated can improve skin health and reduce itchiness.
Are there specific skincare products I should use?
It’s best to use gentle, fragrance-free products designed for sensitive skin. Look for moisturisers containing hyaluronic acid, ceramides, and glycerin, which help to retain moisture in the skin.
How often should I moisturise my skin?
It's recommended to moisturise your skin at least twice daily. Applying moisturiser right after showering, when your skin is still damp, can help lock in moisture more effectively.
Can stress worsen my itchy skin?
Yes, stress can exacerbate skin conditions, including itchy skin. Managing stress through techniques such as yoga, meditation, or even simple breathing exercises can help improve your skin's condition.
Are there any natural remedies that can help?
Natural remedies like aloe vera gel, oatmeal baths, and essential oils such as lavender and chamomile can provide relief from itchy skin. However, always patch-test new treatments to ensure you don't have an allergic reaction.
Should I consult a doctor for my itchy skin?
If your itchy skin is severe, persistent, or accompanied by other symptoms, it's important to see your doctor. They can provide personalised advice and treatment options tailored to your needs.
These FAQs aim to address some of the most common concerns related to itchy skin during menopause, offering you a clearer understanding of the problem and its solutions. For more detailed information, refer to the comprehensive sections in this blog.
Managing itchy skin during menopause is entirely possible with the right understanding and solutions.
We've explored the causes of this common issue, outlined preparation steps and provided detailed solutions to alleviate symptoms.
By following the comprehensive solutions and best practices discussed, you can significantly improve your skin's health and overall comfort.
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DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page.
Jane Mackay is a participant in the Amazon EU Associates Program, an affiliate advertising program designed to provide a means for sites to earn commission incomes by advertising and linking to Amazon.
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