What to eat in Perimenopause to keep skin hydrated, resilient and glowing

This guest blog is written by Louise Thomas - founder and formulator of Louise Thomas Skincare. With over 30 years of skincare experience, helping women to achieve calm, confident, healthy skin.

As I move through perimenopause myself, I’m constantly reminded of something I’ve taught clients for years: our skin always reflects what’s happening inside.

Hormonal shifts during your 40s and 50s can show up as dryness, dullness, sensitivity, breakouts, or a loss of firmness, but with the right internal support, your skin can still look (and feel) incredible.

Today, I’m sharing exactly what I personally eat and drink each week to keep my skin resilient, hydrated and glowing throughout perimenopause. These are simple, realistic habits that support hormone balance, skin repair and long-term skin health.

Healthy Fats for Deep Hydration & Barrier Support
Every single day, I prioritise omega-rich healthy fats, because they directly support the skin barrier, the key to reducing dryness and maintaining a supple, plump complexion.
My favourites:

• Avocado
• Oily fish
• Walnuts
• Chia seeds

These fats nourish the lipid layer, reduce inflammation and help your skin hold onto moisture, something we need even more in perimenopause.

Antioxidants to Protect Collagen and Brighten the Skin
Hormonal changes increase oxidative stress, which can speed up collagen loss. So I load my meals with antioxidant-rich foods, especially colourful plants.
Weekly staples include:

• Berries
• Leafy greens
• Beetroot
• Tomatoes

These help protect collagen, brighten the skin tone and keep inflammation low, all essential for glowing midlife skin.

Plant Oestrogens + Protein for Firmness and Repair
During perimenopause, natural oestrogen levels decline, which affects firmness and elasticity. Including phytoestrogens (plant oestrogens) can make a meaningful difference.
I regularly include:

• Tofu
• Flaxseed
• Lentils
• Eggs
• Fish

Protein is equally important, as it provides the building blocks for collagen and helps skin repair itself effectively.

Hydration Habits That Actually Support Hormones
Hydration is about more than just water, it’s about what supports your entire system.
My daily choices include:

• Warm lemon water in the morning to wake up my digestion and encourage hydration
• Herbal teas throughout the day, especially hormone-supportive blends like HotTea Mama’s Take A Pause with raspberry leaf, ginkgo biloba, ginseng, valerian, sage and liquorice to support hot flushes, brain fog, stress, uterine wellness and sleep. (a genuine favourite)

These give me consistent hydration that supports both skin and hormone balance.

What I Choose to Limit for Better Skin
Perimenopause is not the time for restriction, it’s about balance. But some things do have a noticeable impact on the skin.
What I mindfully reduce:

• Excess sugar
• Alcohol
• Too much caffeine

All three can spike inflammation, disrupt hormones, dehydrate the skin and trigger dullness or sensitivity.

Your Skin in Midlife Is Always Communicating With You
One of the most empowering realisations during perimenopause is recognising how responsive your skin still is when you support it from within.

When you nourish your body with the right foods, hydration and lifestyle habits, you can absolutely maintain radiance, resilience and confidence at every age.

If you’re in your 40s or 50s, save this as a guide to help you build strong, glowing skin from the inside out.