Tired of Breakouts? Beat Hormonal Acne for Good
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Effective ways to heal your skin
Hormonal acne is a common yet frustrating skin condition that affects teenagers and adults alike, often appearing along the jawline, chin and lower face. It is characterised by spots, pimples, cysts and deep, painful blemishes that can be persistent and difficult to treat.
Unlike typical acne, which can result from clogged pores and bacterial overgrowth, hormonal acne is primarily driven by fluctuations in hormone levels. However, with any type of acne, dietary, lifestyle and environmental factors also play a significant role in triggering and exacerbating breakouts.
By identifying the root cause of your hormonal acne and its triggers, you can take control of your skin with natural solutions – restoring your confidence and achieving a clearer complexion.
What causes hormonal acne?
If you feel like your breakouts are tied to your cycle, stress or life changes, you’re not imagining it – hormonal fluctuations play a huge role in acne. Androgens like testosterone drive excess oil (sebum) production, leading to clogged pores and stubborn breakouts.
While both men and women can experience hormonal acne, it’s especially common in women due to natural hormone shifts throughout life.
Here’s what might be triggering yours:
Menstrual cycle: Rising and falling oestrogen and progesterone levels can spike oil production, causing breakouts around ovulation and before your period.
PCOS (Polycystic Ovary Syndrome): This common hormonal condition increases androgens, leading to persistent, often deep, cystic acne.
Stress: Chronic stress raises cortisol, a stress hormone that can disrupt hormone balance and affect various bodily functions. It can also overstimulate oil glands and make breakouts worse.
Pregnancy & postpartum: Changing hormones during and after pregnancy can trigger acne flares, even if your skin was clear before.
Menopause: As oestrogen drops, androgens become more dominant, leading to unexpected breakouts later in life.
What could be making your acne worse?
While hormones are often the driving force behind hormonal acne, certain lifestyle and dietary habits can make breakouts more frequent and severe. Here are some key culprits:
Dairy consumption: Milk and other cow’s dairy products contain natural hormones that can increase sebum production and trigger breakouts.
High-sugar and processed foods: Refined carbs and sugary foods spike insulin levels, boosting androgen activity and making acne worse.
Inflammatory foods: Processed foods, vegetable oils, excessive caffeine and alcohol can fuel inflammation, aggravating breakouts.
Poor gut health: An imbalance in gut bacteria can disrupt hormone balance and increase inflammation, both of which show up on your skin.
Synthetic hormones: Birth control, hormone replacement therapy and certain medications can alter hormone levels and contribute to breakouts.
Harsh skincare and toxic ingredients: Over-cleansing and using harsh or irritating products can strip the skin’s natural barrier, making breakouts worse. Most commercial skincare products also contain endocrine-disrupting chemicals like parabens and phthalates, which can interfere with hormone balance and contribute to acne.
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Natural solutions for hormonal acne
The good news is that hormonal acne can be managed effectively with naturopathic approaches that target the root cause. Here’s how…
Balance blood sugar levels
Keeping your blood sugar steady is key to balancing hormones like insulin and androgens, which play a big role in hormonal acne. To keep things stable, focus on eating balanced meals with healthy fats, protein and fibre. Skip the refined carbs and sugary snacks that can spike blood sugar and trigger breakouts. Instead, opt for a naturopathic diet that is rich in nutritious, whole foods like leafy greens, berries, nuts and legumes to support clearer, healthier skin.
Support liver detoxification
Your liver is your body’s detox powerhouse, helping to process and eliminate excess hormones that can contribute to breakouts. A happy liver = happier skin. Give your liver a helping hand by:
- Staying hydrated by drinking plenty of filtered water helps flush out toxins.
- Eating liver-loving foods like cruciferous veggies including broccoli, broccoli sprouts, cauliflower and kale, and sulphur-rich foods like garlic, onion and leeks to support natural detoxification.
- Cutting back on alcohol and processed foods that overload the liver and make hormone imbalances worse.
- Using herbs like milk thistle and dandelion root help the liver work more efficiently.
Heal the gut
A healthy gut supports inflammation control and hormone metabolism, so include probiotic-rich, fermented foods like sauerkraut, kefir and kimchi to boost beneficial bacteria. Nourish them with prebiotic foods like garlic, onions and asparagus, which help these good bacteria thrive. Avoid inflammatory foods like processed meats, ready meals, fried foods and excess sugar, which can harm gut health and disrupt balance. A healthy gut means better digestion, energy and overall health.
Reduce stress and improve sleep
To manage stress, practice mindfulness and relaxation practices like breathing exercises, and aim for 7-9 hours of quality sleep each night. Adaptogenic herbs like ashwagandha and rhodiola can help your body adapt to stress and improve resilience, keeping your hormones in check.
Use hormone-balancing herbs
There are some fantastic herbs to help regulate hormones naturally, including:
- Vitex (Chaste Tree Berry) supports progesterone production, regulates menstrual cycles, and helps reduce PMS symptoms. It can also lower excess androgens, making it particularly beneficial for hormonal acne, especially when linked to imbalances like irregular periods or luteal phase issues.
- Shatavari is a key herb in Ayurvedic medicine for female reproductive health as it helps balances oestrogen and progesterone, and reduce inflammation. Its hormone-regulating effects can be beneficial for hormonal acne, especially when linked to menstrual imbalances or high androgen levels.
- Ashwagandha is an excellent adaptogen herb known to reduce stress, lower cortisol levels, and support the thyroid and adrenal glands, promoting overall hormonal balance.
- Licorice Root supports adrenal health, reduces cortisol levels and helps lower excess androgens, making it beneficial for hormonal acne caused by stress or androgen dominance. It also has anti-inflammatory properties that can support clearer skin.
- Peony helps balance oestrogen and progesterone, lowers excess androgens, improves circulation for reproductive health, and has mild calming effects to support stress-related hormonal imbalances. Often paired with licorice root for enhanced benefits.
Simplify your skincare
Most commercial skincare products contain harsh chemicals that can disrupt the skin barrier and aggravate hormonal acne. A minimalist, natural routine helps maintain clear skin without unnecessary toxins. Use gentle, plant-based ingredients like aloe vera to soothe inflammation, honey for its antibacterial properties, and witch hazel to tone and balance the skin. Avoid synthetic fragrances, alcohol-based toners and aggressive exfoliants that strip natural oils and trigger breakouts. Lightweight, natural oils like jojoba, closely mimic the skin’s natural sebum and helps regulate oil production. Incorporate clay masks like bentonite or green clay to absorb excess oil, remove impurities, and promote a clearer complexion.
Support your skin naturally
Hormonal acne can be frustrating, but by addressing the root causes and making strategic lifestyle changes, you can achieve clearer, healthier skin. Balancing hormones naturally through diet, stress management, gut health, and herbal support can provide long-term relief. If hormonal acne is persistent, working with a naturopathic practitioner can help tailor a personalised plan to support your unique health needs.
Interested in learning more about nutrition for skin health or creating your own natural skincare?
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