Beauty Blog: Self-Care During Perimenopause
Wednesday, 11 February 2026
Perimenopause can arrive quietly... or all at once. One day you may realise your skin feels different, your energy has shifted, your emotions feel changed. Perhaps the person you see in the mirror doesn't quite feel familiar. Only more recently are we starting to discuss menopause in more detail, and the effects it can have on us as individuals.
Feeling like yourself again can take time. During this stage of life, self-care often gets misunderstood and can be described as indulgent, or unnecessary, but it can actually be a vital form of support during perimenopause. It's a way of celebrating you; meeting your body where it is, rather than trying to force it back to where it once was. Your self confidence is important, and self-care can help nurture your confidence once more.
Rethinking Self-Care
Hormonal changes during perimenopause can affect far more than periods do. Skin may become drier, more sensitive, or just unpredictable. Sleep can be disrupted. Stress can feel heavier. Then, as a result of all this, confidence can wobble. In the middle of all this, many women are pressured to “push through” and carry on as usual. Really, our perimenopausal bodies are asking for something different: to take a step back and give ourself some kindness, rest, and care. True self-care during this time isn't about fixing or fighting your body - it's about supporting it.
Self-care during perimenopause should aim to:
- Help calm the nervous system
- Support changing skin needs
- Relieve physical tension and fatigue
- Create an opportunity to pause and reset
Try to ignore the pressure, and make sure you set out time for you. Aim to do at least 30 minutes every day doing something that helps you feel more balanced, both physically and emotionally.
Changes That Can Support
Self-care during perimenopause is deeply personal. It might look like movement and big changes, or it might look like allowing yourself to rest for an hour or two. Small day-to-day lifestyle habits play an important role in supporting your body through perimenopause. Gentle changes can make a meaningful difference, especially when they're approached with flexibility rather than perfection. Remember this time is all about supporting you, not adding more pressure!
Low-impact movement like yoga, stretching, or walking can help ease joint stiffness, improve circulation, and support mood. If you're not already adding low-impact movement into your week, this is the easiest change to try! Yoga in particular encourages both physical release and nervous system regulation, which can be especially helpful during times of hormonal change.
Food plays a key role in energy, mood, and skin health during perimenopause. Regular meals that include vegetables, fibre, protein, and healthy fats help support steady energy levels and overall wellbeing. Staying hydrated and reducing reliance on ultra-processed foods can also help the body feel more supported.
Rest is often underestimated, yet it's essential during this phase of life. Prioritising sleep, allowing for downtime, and setting boundaries around work and commitments can help protect energy levels and reduce overwhelm. Listening to your body (and responding with kindness!) is probably the most supportive lifestyle changes you could make.
Supporting Changing Skin
One of the most common perimenopause frustrations is your skin suddenly feels unfamiliar. Products that once worked beautifully may stop delivering results. Sensitivity, dryness, breakouts, or dullness can then appear without warning - just what you need!
This is where taking a little time to readdress your skincare can be especially valuable. A treatment like TempleSpa My Kinda Skin - Bespoke Prescriptive Facial allows time and space to reassess what your skin actually needs now. Rather than following trends or guessing at new products, your skin is analysed by a spa therapist and supported with a tailored approach. After your treatment, you'll learn about the products used for your skin, and you can see the textures, ingredients, and learn more about how to care for your skin as it is today.
Caring for the Whole You
Perimenopause isn't just a skin journey though, it's a full-body experience. Achy limbs, low energy, heightened stress, and emotional fatigue are all common, yet again, we're expected to just "carry on" with them.
At Riverhills, we have a top-to-toe treatment by TempleSpa Your Best You - Hydrate and Soothe Menopause Treatment which offers support for this time. Gentle massage, rhythmic stretches, and soothing techniques help release physical tension while encouraging relaxation and emotional calm. The inclusion of lymphatic drainage and hydrating skincare supports puffiness and tired-looking skin, helping you feel lighter, calmer, and more restored. These moments of care aren't about escaping life, they're about giving your body the support it's asking for!
A Gentle Note
Everyone's experience of perimenopause is different, and what feels supportive for one person may not feel right for another. Lifestyle changes and wellbeing practices can help support overall comfort and balance, but they are not a substitute for medical advice. If symptoms feel overwhelming, please do speak with your GP for support and guidance.
Recognising Yourself Again
Perimenopause is a transition, and any transition our body goes through deserve care, not criticism. Recognising yourself again doesn't come from pushing harder, it comes from being gentler. So remember to allow time for self-care, however that looks for you.