Understand how your skin changes through life and learn holistic, age-specific ways to support healthy skin.

When we talk about skin health, it’s never an outer expression of what’s happening internally, and it reflects your genetics, hormones, emotions, nutrition and the environment you live in. As you move through different life stages, your skin naturally changes, and so too should the way you support it.

By understanding the natural shifts, you can make more informed and empowering choices to care for your skin at every age. Whether navigating teenage breakouts, the glow and sensitivity of pregnancy or the deeper nourishment needed through perimenopause, there are ways to holistically support yourself through it all.

Teenage years

In the early teen years, skin is generally blemish-free, plump and even in tone thanks to optimal cell turnover that typically cycles every 14 to 25 days. Mukti, founder of pioneering organic skincare MUKTI Organics, describes collagen and elastin during this time as “neatly coiled and cross-linked like a brand-new inner-spring mattress”.

During the later teenage years, big hormonal shifts begin. Androgens such as testosterone surge, which increases oil production that can lead to breakouts, blackheads, congestion and sometimes cystic acne. While common in the teen years, acne does not have to be accepted as a given. There are many natural and holistic ways to support balanced hormones and healthy, clear skin.

Skincare focus:

Mukti recommends starting with a simple cleansing and moisturising routine to remove daily build-up and bacteria without stripping the skin. Avoid harsh foaming cleansers or alcohol-based toners, as these can dry the skin and trigger more oil. Choose gentle cleansers with ingredients like aloe vera and follow with a calming moisturiser containing calendula or chamomile.

Holistic support:

When it comes to acne-prone skin, certain nutrients play a key role in regulating oil production, lowering inflammation and promoting healing. Zinc, vitamin A, vitamin C and omega-3 fatty acids are standouts. Zinc-rich foods include pumpkin seeds, oysters, grass-fed beef and legumes. For vitamin A, focus on cod liver oil and orange vegetables like sweet potato and carrots. Vitamin C comes from citrus, kiwi, capsicum and berries. Omega-3s are found in wild-caught fish, flaxseeds, walnuts and chia seeds.

While it’s normal for teenagers to explore various foods (some not so healthy), the goal should be to encourage whole food choices the majority of the time, without creating guilt when they have the odd “junk” food. Whole foods are also supportive in balancing blood glucose levels. Spikes in insulin can exacerbate breakouts, so encouraging meals that balance protein, fat and complex carbohydrates can be very supportive for skin and overall health. Teenage years are a great time for laying the foundation of healthy habits.

The 20s and 30s

In your 20s, skin is typically at its prime. Collagen production is high, elastin is abundant and cell turnover keeps the skin glowing and resilient. Mukti advises that this is the ideal time to establish long-term skin habits, especially those that preserve hydration and prevent sun damage.

By the mid-to-late 20s, the skin’s regenerative capacity begins to slow. Collagen and elastin production start to decline, and this is when those early habits around skincare, lifestyle and nutrition really come into play. Lack of sleep, chronic stress, poor dietary choices and environmental toxins such as cigarette smoke, excessive alcohol and pesticide exposure all begin to affect the skin more noticeably.

While fine lines naturally become more visible in your 30s, other skin changes may start to show if your body hasn’t been well supported. Pigmentation, uneven tone, dryness and thinner skin around delicate areas like the eyes and mouth can all become more noticeable during this decade.

Skincare focus:

Now is the time to elevate your skincare routine. Sun protection is still crucial as UV exposure breaks down collagen and accelerates pigmentation. Daily use of a natural zinc oxide sunscreen and wearing a hat outdoors are key.

Antioxidant serums such as vitamin C help neutralise environmental stressors and keep the skin looking bright. Hydration, especially for those wearing makeup or working in dry or air-conditioned environments, is always going to be supportive for your skin. Look for products with hyaluronic acid or aloe vera, and layer with nourishing moisturisers containing calendula or shea. Introducing an eye cream in this stage can also support the delicate skin around the eyes.

Holistic support:

This life stage often comes with increased pressure, longer work hours and less time for rest. If you are feeling high stress regularly, this can have a flow on effect to your skin, showing up as dullness, inflammation or breakouts. Prioritise nervous system supportive practices. Getting adequate sleep (seven to nine hours per night), gentle movement, meditation or breathwork and taking a high-quality magnesium supplement in the evening can help support a balanced and relaxed nervous system, which will inadvertently improve your skin.

Take note for anyone who may be coming off the oral contraceptive pill. The pill often masks skin conditions by suppressing oil production (it does not heal the underlying cause of skin breakouts), and therefore, when you decide to come off it, post-pill breakouts can occur as the body recalibrates. This does not mean you have to go back on it. The key is to work on healing the underlying driver. Begin with supporting liver detoxification through foods such as dandelion, rocket, cruciferous vegetables and plenty of filtered water. Optimise intake of the key skin-loving nutrients mentioned in the teenage section and reach out for additional support from a naturopath or another trusted health professional to help guide you in understanding and addressing the root cause of your skin troubles.

Pregnancy

Pregnancy is often referred to as a time of glowing skin, and while many do experience this radiance, others may encounter breakouts, dryness or pigmentation known as melasma. This can occur even when they have had healthy skin their whole life. These changes are driven by rising oestrogen, progesterone and increased blood volume, as well as shifts in immune and liver function.

Skincare focus:

There is so much happening within your body, so the focus should be on giving love and nourishment back to yourself. Choose products that are safe, simple and deeply hydrating. Avoid retinols, chemical peels or high-dose salicylic acid. Instead, focus on ingredients such as rosehip oil, jojoba oil, chamomile, calendula and bakuchiol, a plant-based retinal (that is safe during pregnancy). When it comes to skincare, often the focus is on the face. However, Mukti reminds not to forget about the rest of the body, especially as your skin stretches and adjusts significantly during pregnancy.

Holistic support:

Skin during pregnancy is highly nutrient-dependent. Vitamin C, silica and collagen-building nutrients support both your skin elasticity and your baby’s development. Include bone broth, meat on the bone, wild-caught salmon, eggs with the yolks, cooked greens, sunflower seeds and avocado in your daily diet.

Electrolyte balance is also vital, especially during warmer weather or if experiencing nausea. Add a pinch of Celtic sea salt to fresh orange juice, water or coconut water for additional minerals.

Rest as much as your body needs. Skin cells regenerate most effectively during sleep and the hormonal load of pregnancy requires plenty of recovery.

Postpartum

The postpartum period is tender, intensely beautiful and exhausting. Between night feeds, hormonal shifts and healing from birth, the skin often reflects the depletion happening beneath the surface. A simple skincare routine can become a much-needed anchor in the day, a moment to give back to yourself, even with a baby on your hip or a toddler tugging at your legs.

Skincare focus:

In this season, keep things simple but deeply nourishing. There’s often little time for extensive self-care rituals, but do not underestimate the simple routine for how it can help you look and feel. Look for barrier-restoring products with ceramides, essential fatty acids and calming botanicals. Avoid heavily perfumed products or harsh actives. Using a few drops of facial oil with a gua sha tool in the morning can bring stimulation and life back to tired skin.

Holistic support:

Hydration is essential, especially if you are breastfeeding. Include warm broths, nettle tea, coconut water and mineral-rich drinks throughout the day. Skin thrives on healthy fats, so bring in tahini, ghee, oily fish, coconut cream and avocado.

Vitamin C is crucial for tissue repair, immune strength and collagen formation. Enjoy citrus, kiwi, berries or add a powdered wholefood vitamin C supplement to your water in the morning. Protein requirements are also higher during postpartum. Aim for protein at every meal. Soft-boiled eggs, slow-cooked lamb, lentils, tempeh and collagen powder are all supportive options for not only skin but also energy and vitality.

And, again, magnesium glycinate remains a favourite postpartum essential. It supports deeper sleep, calms the nervous system and aids in overnight skin repair.

Perimenopause and menopause

As oestrogen declines in perimenopause and menopause, so too does skin hydration, elasticity and collagen production. Many women notice thinner skin, more dryness and visible fine lines. These are natural shifts, but they can be eased with the right support.

Mukti explains that “women can lose up to 30 per cent of their skin’s collagen in the first five years after menopause”. This contributes to reduced elasticity and more pronounced signs of ageing, mostly due to slower cell turnover.

“As women enter perimenopause, it’s crucial to reassess and adapt skincare routines,” says Mukti. “This stage of life often calls for a complete overhaul to meet the skin’s evolving needs.” She recommends early intervention and daily use of active ingredients to support skin health.

Skincare focus:

Layering hydrating products works well at this stage. Daily sun protection remains essential, and adding more nourishing and active ingredients becomes important. “Vitamin C is brilliant for collagen production and brightness, niacinamide helps even out skin tone and retinal increases cell turnover,” says Mukti.

Holistic support:

Nutrients that support collagen synthesis, such as vitamin C, silica, protein and omega-3s, are essential. Include bone broth, wild fish, flaxseeds, greens and legumes. Phytoestrogens like miso, flax ax and chickpeas may help with hormonal balance and dryness.

Vitamin D is key for cell turnover and immunity. Consider checking your levels and ensuring safe sun exposure — just 15 minutes with your arms and legs exposed during the day can ensure optimum levels.

Embrace ageing

While your skincare routine may shift with age, there are foundational habits that remain true throughout every season of life: hydrate, manage stress, eat mineral-rich wholefoods, minimise exposure to environmental toxins and prioritise sleep.

But, most importantly, remember that ageing is a privilege and a gift. There is something so magnetic about a woman who honours the season she is in, rather than fighting against it.

Article Featured in WellBeing Magazine 219