Dry brushing for menopause is something I started kind of late in life. It wasn’t until I really understood the lymphatic system — how it clears out toxins but doesn’t have its own pump — that it clicked. We have to help it flow. Once I began dry brushing, it felt like a no-brainer. My skin looked healthier, my lymph was moving, and the swelling I used to get in my legs and feet finally eased.
And maybe you’ve had this moment too: you catch yourself in the mirror — your upper arms or thighs look looser, maybe dimpled, and no cream seems to help. Dry patches show up even though you’re slathering on lotion. There’s this sense that your body is changing faster than you can keep up with.
That, my friend, is not vanity. It’s biology. And that’s where dry brushing for menopause can make such a difference — not just softening your skin, but helping your whole body feel more alive and connected again.
What Is Dry Brushing for Menopause (and Why It Works)
Dry brushing is simply brushing your skin with a natural-bristle brush while your skin is dry. No oil, no water — just the brush and your body. It’s an ancient practice, used for centuries in Ayurvedic traditions in India, as well as in Nordic and Japanese rituals.
So why is it especially helpful now, in midlife? Because during perimenopause and menopause, your hormones shift in ways that slow down collagen production, circulation, and lymph flow. That’s why skin can look looser, drier, or puffier.
And many of the symptoms you might be noticing are tied to this. That includes:
- Puffy ankles or face
- Skin that feels thinner, duller or less elastic
- Bloating and water retention
- Fatigue
- That flat, foggy feeling you get in the morning
This is where dry brushing for menopause comes in. It stimulates your circulatory and lymphatic systems, gently exfoliates dead skin cells, and reawakens areas of your body that often feel “stuck” — like the belly, hips, and chest.
Benefits of Dry Brushing for Menopause
When hormones shift in midlife, so much slows down — collagen production, circulation, even your lymph flow. That’s why you might feel puffier, duller, or just less vibrant in your skin.
This is where dry brushing for menopause gives your body a little boost. With just a few minutes a day, you’ll notice:
- Smoother, brighter skin. By brushing away dull, flaky cells, your skin looks fresher and feels softer. Even cellulite can look less obvious, not because it’s gone, but because circulation underneath improves.
- Less puffiness. Brushing toward the heart helps lymph flow, easing swelling in the face, belly, and ankles.
- More circulation and glow. Estrogen loss can leave skin pale. Dry brushing brings warmth, oxygen, and color back to the surface.
- A natural energy lift. The tingling sensation wakes up your nervous system — like a gentle espresso shot for your skin.
- A moment of reconnection. The biggest benefit? It’s not just about skin. It’s about pausing for yourself, feeling your body, and creating a ritual that helps you feel more at home in your changing skin.
Dry Brushing Routine for Menopause: Step by Step
You don’t need a fancy spa setup or a complicated ritual. All you need is a natural-bristle brush, a few quiet minutes, and dry skin before your shower. That’s it.
Here’s how I like to do it:
- Start at your feet. Brush upward in long strokes toward your heart. This helps guide the lymph flow in the right direction.
- Move up your legs. Work slowly from ankles to thighs, using gentle pressure.
- Hands and arms next. Begin at your fingertips and brush toward your chest.
- Belly and joints. Use circular motions on your belly, hips, elbows, and knees — places that often feel a little stuck.
- Chest and neck. Brush very lightly here. Skip the face unless you have a softer, facial brush.
- Finish with your back. A long-handled brush makes this part easier.
Once you’re done, hop in the shower to rinse away the loosened skin cells, then seal in the glow with a nourishing oil or moisturizer. But here’s the thing — take a look at what’s actually in your lotion. Many are loaded with perfumes, fillers, or chemicals your skin doesn’t need. Personally, I go for simple oils: coconut, jojoba, almond, olive, or even argan oil. They’re gentle, moisturizing, and let your skin breathe without all the extras.
💡 Pro tip: It should never hurt. A light pressure is all you need to stimulate your skin and circulation. Think “wake up call,” not “scrub down.”
How often? Start with 2–3 times a week. If your skin loves it, build up to daily. Many women enjoy it in the morning for the energy boost, while others prefer it as a calming evening ritual. Choose the rhythm that feels best for your body.
Dry Brushing Results: What to Expect in Menopause
The first time you try dry brushing, you’ll probably feel a pleasant zing — a light tingle, a warm flush, almost like your skin is waking up. That’s circulation and lymph flow switching on.
After a few days, most women notice their skin feels smoother, especially on the arms, thighs, and belly.
After a few weeks, the shifts often go deeper:
- Less puffiness in your face, ankles, or belly
- Softer-looking cellulite because tissue underneath is getting better circulation
- A natural glow as blood flow brings color back to the skin
- A general lightness — like things are moving and flowing again
- More connection to your body — that sense that you’re doing something kind for yourself every day
Is it a miracle cure? No. But in midlife, where so much feels like it’s changing too fast, dry brushing for menopause can be one of those small, steady rituals that gives you visible results — and a daily reminder that your body is worth caring for.
One Small Ritual. One Powerful Shift.
If your skin feels dry, your thighs look dimpled, or your body just feels stuck, it’s easy to think you need a drastic fix. But sometimes, the smallest rituals create the biggest shifts.
Dry brushing for menopause isn’t about reversing time — it’s about waking things up. From your skin to your circulation, and even your sense of connection with yourself, this practice offers a quiet reset.
I know how it feels to try every cream, every workout, every “miracle” product, only to still feel like a stranger in your own body. But when you take five minutes for this ritual, something changes. You pause. You touch your skin with purpose. You remind yourself that this body is worth caring for.
And that’s the real glow. Not the younger version of you, but the wiser, present, more grounded one — the woman who can look in the mirror and see herself again.
So, the next time you pick up your brush, know this: it’s not just about smoother skin. It’s about choosing a simple, loving ritual that helps you feel more alive, every single day.
FAQ: Dry Brushing for Menopause
What are the benefits of dry brushing for menopause?
Dry brushing helps improve circulation, supports lymphatic flow, smooths dry or flaky skin, and can reduce puffiness. Many women also find it energizing and grounding as a daily ritual.
Does dry brushing help with cellulite?
It doesn’t erase cellulite, but by boosting circulation and lymph flow, it can make skin appear smoother and less dimpled over time.
How often should I dry brush in menopause?
Start with 2–3 times a week, and if your skin tolerates it, build up to daily. Always use gentle pressure and follow with a natural oil or moisturizer.
What kind of brush should I use?
Choose a natural-bristle brush, ideally with a long handle so you can reach your back. Softer facial brushes are available if you’d like to try dry brushing your face.
Can dry brushing help with swelling or puffiness in menopause?
Yes — because it stimulates lymph flow, dry brushing can ease water retention and reduce that “puffy all over” feeling common in midlife.
What oils are best after dry brushing?
Skip chemical-heavy lotions. Instead, go for simple oils like coconut, jojoba, almond, olive, or argan. They nourish your skin without unnecessary additives.
References:
health.clevelandclinic.org/the-truth-about-dry-brushing-and-what-it-does-for-you
nuhs.edu/dry-skin-brushing/
skincareresearch.org/2020/06/does-dry-brushing-help-cellulite-reduction/
draxe.com/beauty/dry-brushing/
sciencedirect.com/science/article/abs/pii/S2405452623000113
Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.
