Menopause, Skin and Summer: What You Need to Know
As women move through menopause, changing hormone levels, especially a decline in oestrogen, can have a noticeable impact on both skin and overall health.
While hot flushes and mood changes are often discussed, the effects on skin and bone health can be just as important – especially during the summer months.
Our skin is the body’s largest organ, closely connected to the nervous system and highly responsive to stress and hormonal change. As oestrogen levels fall, skin can become thinner, drier, less elastic and slower to heal. Collagen production also declines, contributing to fine lines, wrinkles and sagging, while increased sensitivity can make irritation, pigmentation changes and uneven skin tone more noticeable. This makes summer skin care particularly important during the menopausal years.
At the same time, menopause also affects bone health. Oestrogen plays an important role in maintaining bone density, and as levels fall, the risk of bone loss increases. This is why calcium, vitamin D, movement and overall lifestyle become increasingly important during menopause.
Summer can sometimes feel like a balancing act. We know sunlight supports vitamin D production, which is essential for calcium absorption and bone health, but how much sun is healthy, and can you still make vitamin D while wearing sunscreen?
Sun exposure and vitamin D
Sunscreen can block UVB absorption in the skin, which is needed for the body to produce vitamin D. However, during the winter months, very little UVB reaches the earth in many parts of the world, including the UK, meaning our ability to make vitamin D naturally is already reduced at certain times of the year.
It’s important to consider whether your body is producing adequate levels of vitamin D while following sun protection advice, or whether supplementation may be needed. Vitamin D is essential for bone health, overall wellbeing and may also support cardiovascular health.
In reality, very few people apply enough sunscreen to completely block all UVB rays. How much vitamin D your body can produce naturally depends on several factors, including age, skin tone, where you live, body weight, season and time of day. Some studies suggest that short periods of sun exposure, around 10 to 15 minutes on areas such as the forearms, may be enough during the summer months, although this varies significantly depending on the individual and environment. In the UK, guidance also states that between October and early March we do not make enough vitamin D from sunlight alone, which is why many people choose to take supplements during winter.
This relationship between sunscreen use and vitamin D production is particularly relevant during menopause. Falling oestrogen levels are associated with an increased risk of osteopenia and osteoporosis, making vitamin D especially important for healthy bone metabolism.
At the same time, sunscreen remains essential for protecting the skin against UV damage and premature ageing. Rather than avoiding SPF, the aim should be to take a balanced approach – practising sensible sun protection while also supporting vitamin D levels through diet and supplements where appropriate. Foods rich in vitamin D include oily fish such as salmon and mackerel, egg yolks and red meat.
Supporting skin and bone health together
The key during menopause is balance rather than extremes. Protecting your skin does not mean avoiding the outdoors, and supporting vitamin D levels does not require excessive sun exposure.
Simple habits to support menopausal skin during summer
1. Wear a broad-spectrum sunscreen daily
Apply a broad-spectrum sunscreen that protects against both UVA and UVB rays every day. Choose at least SPF 30, although we recommend SPF 50 for optimal protection. Applying a generous amount is essential, as most people do not use enough sunscreen to achieve the level of protection stated on the bottle.
Even on cloudy days or when sitting indoors near windows, UV exposure can still affect the skin, so SPF should be part of your daily skincare routine all year round.
Don’t rely solely on SPF in make-up
While some moisturisers and make-up products contain SPF, they often do not provide the same level of protection as a dedicated sunscreen. Using a separate SPF product underneath make-up can help ensure better coverage.
Understand the different types of sunscreen
There are two main types of sunscreen:
- Mineral (physical) sunscreens contain ingredients such as zinc oxide or titanium dioxide and sit on the skin to reflect UV rays
- Chemical sunscreens absorb UV radiation through a chemical reaction within the skin
When you choose your sunscreen, look for a brand that you will wear consistently, and that offers broad-spectrum UVA and UVB protection.
2. Wear protective clothing
Sunscreen works best alongside other forms of sun protection. Helpful additions include:
- Lightweight long-sleeved clothing
- A wide-brimmed hat to protect the face and scalp
- Sunglasses to protect the eyes and delicate skin around them
These habits can help reduce premature skin ageing and protect against cumulative UV damage. Prolonged UV exposure may also contribute to eye conditions such as cataracts and macular degeneration.
3. Seek shade during peak sun hours
UV rays are strongest around midday, so limiting prolonged exposure during these hours can help reduce sun damage and burning. Many weather apps now include a UV Index, which can be useful when planning time outdoors.
4. Avoid tanning beds
Tanning beds primarily emit UVA rays, which penetrate deeply into the skin and contribute to:
- Fine lines and wrinkles
- Loss of collagen and elasticity
- Premature skin ageing
- Increased skin cancer risk
5. Check your skin regularly
Getting familiar with your skin can help you notice any new or changing moles, patches or lesions more quickly.
It can help to:
- Perform monthly skin checks at home
- Use mirrors or ask for help checking difficult-to-see areas
- Book regular dermatology appointments if you have many moles or a family history of skin cancer
6. Find a healthy balance
Completely avoiding the sun is not necessarily beneficial either. Small amounts of sunlight and time outdoors can support:
- Circadian rhythm
- Mood and mental wellbeing
- Stress reduction
- Daily movement and exercise
The goal during menopause is balance, protecting the skin while still enjoying the benefits of spending time outdoors safely.
Summary
Menopause can change the way our skin looks and feels, particularly during the summer months. But with the right balance of sun protection, hydration, nutrition and lifestyle support, it’s possible to care for both skin and bone health at the same time.
Rather than fearing the sun or chasing it excessively, the goal is to enjoy it safely – supporting your wellbeing from the inside out.
Meet Dr Liz McCulloch
Dr McCulloch is a highly experienced General Practitioner with more than 25 years’ medical experience. She is a recognised BMS Menopause Specialist, and a member of the British Menopause Society and British College of Aesthetic Medicine.