Menopause Healthy Skin and Intimacy Guide

Menopause is not only about periods winding down. It is a whole-body transition that shows up in the mirror, in your sleep and in the way your skin and intimate tissues feel. When oestrogen signals soften, the skin’s building and repair jobs slow, moisture can dip and sensitivity can rise. Understanding what is changing makes it easier to choose routines and products that genuinely help.

Think of your skin as a smart sensor. Cells in the surface layer, deeper support layer, hair follicles and tiny blood vessels all have oestrogen “antennae” that help guide how well you make collagen, hold moisture and heal. Before menopause those signals are stronger. After menopause they are softer, so skin can feel drier, thinner and more reactive. The good news is that simple daily care can support what biology is doing and help your skin feel comfortable again.

You might have heard different names for oestrogen: estrone (E1), estradiol (E2) and estriol (E3). Let’s not get caught up in the technicalities.  The key idea is simple. In your reproductive years the body sends plenty of oestrogen signals to the skin, so building and repair run fast. In midlife those signals are quieter, so the pace slows. That is why a calm, lipid-replenishing routine makes such a difference now.

Collagen gives skin its structure. With less oestrogen signalling, collagen creation slows and natural breakdown speeds up. Skin can look less springy and fine lines may appear quickly in the first few years after periods stop. Strength training, a steady protein habit and gentle topical care help the skin hold on to what it has while it builds more.

Your outer skin barrier is like a brick wall. The bricks are skin cells and the mortar is protective lipids. Squalene is a natural component of your skin’s oils and helps keep that mortar soft and flexible. With age and lower oestrogen signalling, oil production and squalene levels decline. Less squalene means more water escapes, so skin feels tight, itchy or easily irritated. This is why squalane-rich moisturisers feel so soothing. Squalane is a stable form used in topical skincare that helps reduce water loss and leaves the surface comfortable and supple.  Squalane is a present in our UnFrazzled™ Calm Hand Cream and Body Lotion, Lights Out™ Lotion and UnStuffed™ Mullein Chest Rub. A pertinent inclusion in these products. 

Oestrogen supports healthy blood flow in the skin. When that signal softens, the tiny vessels in the skin can be less responsive. You may notice skin looks a little dull if you are tired, stressed or not moving much. Moving your body and using a simple routine can bring the glow back.

Many women say their skin feels more sensitive in perimenopause and beyond. Oestrogen helps calm nerve endings and inflammatory messages. When levels drop, the skin can overreact to temperature changes, fragrance or rough fabrics. Soft fabrics, fragrance-free products and a calming routine help a lot.

Your skin makes vitamin D when UVB light hits a natural molecule in the epidermis. With age there is less of that starting molecule and the epidermis is thinner, so vitamin D production is not what it was when we were 20 years old. That does not mean sunbathe. It means safe daylight exposure, regular movement outdoors and possibly a chat with your GP about testing and sensible supplementation if needed.

These changes are not just visible on your face and body. The vulva and vagina are also rich in oestrogen receptors. As oestrogen dips, the vaginal lining becomes thinner, less elastic and less well lubricated. The pH rises and the natural microbes shift. Many women notice dryness, irritation, burning or microtears with intercourse. This can make intimacy uncomfortable, which can lead to worry and muscle bracing.

When tissue is dry and thin, friction goes up. The body learns to protect itself by tightening the pelvic floor at the entrance to the vagina. That protective tightening can make penetration painful. After a few uncomfortable experiences, it is normal to feel anxious or to avoid intimacy. This is common and treatable. The body can relearn comfort and safety when the tissue is cared for and the nervous system is calm.

Vaginismus is when the pelvic floor muscles tighten involuntarily in anticipation of penetration. It can begin earlier in life, or it can appear around menopause when dryness has made intercourse painful. With the right support the pattern can shift. Moisturising the tissue, using plenty of lubricant, learning pelvic floor relaxation and rebuilding safety at your own pace restores comfort and confidence.

Below is a simple framework that works well for midlife skin and intimate tissues. It focuses on barrier repair, nervous system calm and steady day-to-day balance.

Use a low-surfactant, fragrance-free cleanser. Lukewarm water, not hot. Pat dry.

Choose moisturisers that include squalane and barrier helpers like ceramide supporters and essential fatty acids to lock in moisture and reduce tightness. UnFrazzled™ Calm Body Lotion is formulated with skin-loving squalane plus barrier-supporting lipids, so you are not just softening the surface, you are rebuilding the “mortar” that keeps moisture in. The biggest bonus is that the UnFrazzled™ Calm Range is therapeutic too. The powerful botanicals, not only smell amazing, they help your nervous system downshift while your skin barrier is restored. Pair it with UnFrazzled™ Calm Hand Cream for the same barrier support and a whole-body, feel-good experience. 

Vitamin C or similar by day. At night, consider a low-irritation retinoid only as tolerated. If your skin is reactive, build the barrier first, then add actives slowly.

Short walks in daylight support mood, microcirculation and safe vitamin D habits for Australian conditions. Talk with your GP about testing and supplementation if needed.

Hormotion™ Lotion Natural Wild Yam Cream is a synergistic botanical blend designed to support comfort as your body adjusts. Many women in our community report steadier mood, fewer intense hot flushes and better sleep quality over 2 to 6 weeks. It is not a synthetic hormone replacement medicine, having the added benefit of allowing your body to take only what it needs. Use as directed on the label. Apply to soft-tissue sites like inner arms, neck or decolletage area twice daily.  For added nervous system benefits pair each application with a slow one-minute breathing set to extend the calming effect.

A fragrance-free, pH-sensible vaginal moisturiser used several times a week helps keep the lining hydrated and flexible. Hydrated tissue is less likely to tear and feels more comfortable.

Use a generous amount of a high-quality, body-safe lubricant for intercourse. If you are sensitive, choose products without extra fragrances or warming agents. Reapply as needed. Do not skimp.

Think of foreplay as natural lubrication time. When arousal builds, blood flow increases and the vagina releases its own moisture. Aim for 10 to 20 minutes of relaxed touch, kissing and non-penetrative play before intercourse. Keep it curiosity-led and pressure-free. If you notice bracing, pause, breathe into the belly and return to gentle touch. Even with good foreplay, add lubricant. Comfort first, then connection.

An experienced pelvic floor physio can assess for overactivity and teach relaxation and control. If vaginismus is present, a gradual program with breath, awareness and, when appropriate, dilators can retrain the system. This is common and very treatable.

Create a predictable, unrushed environment. Agree on non-penetrative intimacy days while comfort returns. Warm baths, gentle heat packs and slow abdominal strokes with UnFrazzled™ Calm Body Lotion before bed can help your nervous system settle.

Some women choose local vaginal oestrogen, which acts mainly on the tissue with minimal systemic levels. If you prefer to stay fully natural, commit to moisturiser plus lubricant plus pelvic floor work and review progress after 4 to 6 weeks. If you have a history of hormone-sensitive conditions, speak with your GP or specialist before starting any new product.

Aim for roughly 1.2 to 1.6 grams per kilogram of your body weight, spread across meals. This supports collagen building, satiety and stable energy.

Resistance work supports collagen, bone, muscle mass, metabolism and mood. It is one of the most skin-positive habits you can build in midlife.  Resistance can mean body weight exercises, resistance bands work or traditional weights and pulleys at home on in a gym.  So long as the body is working against some sort of resistance or weight, the benefits will flow.

Consistent lights-out, cool dark room and screens away before bed. If night sweats wake you, layer breathable bedding and keep cool water nearby, and don’t forget your Hormotion™ Lotion Natural Wild Yam Cream. Many women find bedtime application of Lights Out™ Lotion Natural Sleep Cream helps to encourage quick settling to sleep and better quality sleep all night.  Try coupling this with a minute of slow breathing to help wind down your nervous system.

Alcohol can worsen hot flushes, fragment sleep and slow oestrogen clearance. Try alcohol-free evenings through the week and see how your sleep and skin respond.

Colourful plants, fibre, hydration and sensible alcohol habits support normal hormone metabolism. For daily liver support choose PlantEm Essentials® CleanEm Detox, use it daily to give the liver what it needs to effectively metabolise toxins within the body. 

A healthy gut helps calm skin reactivity by improving barrier function and reducing inflammatory signals. Feed your microbiome with fibre-rich plants, polyphenol-dense foods and plenty of water, and add PlantEm Essentials® FeedEm Prebiotics as daily fuel to support the health and function of your gut microbiome.

Set up your kit. Gentle cleanser, squalane-rich moisturiser, intimate moisturiser and a high-quality lubricant. Start an AM and PM Hormotion™ Lotion routine with a one-minute breath set. Add two simple strength sessions and a 10-minute daylight walk most days.

Track. Note hot flush frequency, night waking, morning energy, skin feel on waking and comfort with intimacy. Keep alcohol light. Layer UnFrazzled™ Calm Body Lotion at night for extra barrier support if you feel tight or itchy.

Review. If you are very dry, increase intimate moisturiser frequency. If sleep is light, move your strength session earlier and tighten your wind-down. Keep the breath set with each application.

Compare to Week 1. Celebrate wins. If you want more support for intimacy, consider booking a pelvic floor physio or discussing next steps with your GP while you keep the routine going.

Dryness, itching, hesitancy about sex and even vaginismus are common in midlife. These are understandable responses to tissue change and nervous system protection, not personal failings. With clear information and a calm routine, comfort returns. Your skin and intimate tissues can feel good again.

Menopause shifts the biology of skin and mucosa because those tissues are listening to a quieter oestrogen signal. Collagen slows, barrier lipids thin, squalene drops and vitamin D production is less efficient. In the vagina the lining becomes thinner and drier, which can make intimacy uncomfortable, and the pelvic floor may brace to protect tender tissue. A natural-first plan that replenishes lipids, calms the nervous system and supports day-to-day balance changes the experience.

Hormotion™ Lotion sits at the centre of that plan for many women, used morning and night as a steadying ritual. UnFrazzled™ Calm Body Lotion adds squalene and a soothing sensory cue. Add an intimate moisturiser on non-intimacy days, a generous lubricant every time, and keep your strength and protein habits steady. Give the plan four weeks and watch comfort, confidence and connection build.