Something that’s often not talked about during menopause is itchy skin. I remember dealing with an unbearably itchy right ear—so bad that I scratched it until I ended up with infections. I’ve got friends who’ve had to strap frozen peas to their feet because of the constant itch, and others who scratch their arms until the skin breaks. If you’re going through something similar, you’re not alone. Let’s have a look at what might be causing this maddening itch and, more importantly, how you can get some relief.
Hormonal Changes
First off, menopause is notorious for throwing our hormones all over the place. As oestrogen levels drop, your skin can dry out faster than you can say “pass the moisturiser.” Dry skin is a prime candidate for itching, especially in those delicate areas like your ears or the thinner skin on your arms. But hormones aren’t the only thing to blame.
Could It Be What You’re Eating? Histamine Sensitivity and Dietary Triggers
Histamine sensitivity can become more pronounced during menopause. Histamine is a natural compound in your body that plays a role in your immune system, but too much of it can cause itching and inflammation. If you’re suddenly reacting to foods like aged cheeses, red wine (sadly), or even nightshades like tomatoes and peppers, you might be dealing with a histamine issue. An elimination diet can help you figure out what's causing the issue, or cutting these foods out for a while could give you some much-needed relief.
Candida and Fungal Overgrowth
Another sneaky cause of itchy skin could be Candida, a type of yeast that lives in your body. When your gut’s balance is off—maybe due to a diet high in sugar, stress, or antibiotics—Candida can grow out of control. This can lead to fungal infections and itchy skin, especially in places like your ears. Reducing sugar and supporting your gut health with probiotics might be just what you need to get things back on track.
Don’t Forget Your Gut Health
Speaking of your gut, it plays a bigger role in your skin’s health than you might think. If your gut’s not happy, your skin won’t be either. A disrupted gut can lead to inflammation and all sorts of skin issues. Eating a fibre-rich diet, staying hydrated, and including fermented foods can help. But be careful—if histamine is your problem, fermented foods might make things worse.
Could It Be Your Liver Causing Itchy Skin?
Here’s one that doesn’t get talked about enough—a fatty or congested liver. If your liver isn’t functioning properly, it can lead to a buildup of toxins and bile acids in your blood, which can cause itching. Supporting your liver with foods like leafy greens, garlic, and turmeric, and cutting down on alcohol can help keep your liver—and your skin—in better shape. I would recommend a Liver Cleanse - do your own research, but I like to follow the Liver Cleanse by Anthony Williams.
Natural Ceramides
Now, let’s talk about ceramides. These natural lipids are like the glue holding your skin cells together, keeping moisture in and irritants out. As we age, our ceramide levels drop, making our skin drier and itchier. But don’t worry—you don’t need fancy creams with a list of synthetic ingredients to get your ceramides back. Natural options like wheat germ oil, rice bran oil, and sunflower oil can help replenish your skin’s natural barrier. Foods like sweet potatoes, soybeans, and brown rice also support ceramide production.
Stress and Sleep
Stress and lack of sleep can make itching worse. Stress ramps up cortisol levels, which can lead to inflammation and increased histamine, and poor sleep only makes matters worse. Finding ways to manage stress—whether through yoga, meditation, or just some quiet time—can make a big difference. And don’t underestimate the power of good sleep hygiene to keep your skin happy.
Natural and Herbal Remedies
If you’re looking for some natural relief, here are a few remedies that might help:
Slippery Elm: This herb is soothing for your gut and can help reduce inflammation, which may ease your skin.
Quercetin: A natural antihistamine found in foods like apples and onions, quercetin can help with histamine-related itching.
Black Seed Oil: Known for its anti-inflammatory properties, this oil might help calm your skin down.
Omega-3 Fatty Acids: Found in fish oil, flaxseeds, and chia seeds, omega-3s can help reduce inflammation and keep your skin hydrated.
Hydration and Gentle Skincare
When it comes to skincare, sometimes less is more. Keep your skin well-hydrated by drinking plenty of water and using a natural moisturiser. Oils like wheat germ or rice brand oil are great for this. And go easy on the hot showers—they can strip your skin of its natural oils, making the itch worse.
When to Get Some Extra Help
If you’ve tried everything and still can’t get relief, it might be time to see your doctor. Sometimes, a bit of extra help, like antihistamines or hormone replacement therapy, can make all the difference.
Itchy skin during menopause can be a real nuisance, but understanding what’s causing it and exploring natural solutions can make a world of difference. Everyone’s journey through menopause is different and unique, so it might take a bit of trial and error to find what works best for you. And if you’re ever in doubt, don’t hesitate to reach out for professional advice.
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