Your Diet Can Help Keep Hormonal Acne at Bay Here's How
Are you prone to hormonal breakdown just before menstruation? It turns out that your destiny is not just in the hands of Mother Nature — what you choose to eat can also help (or damage) your symptoms. Because hormonal acne looks surprisingly similar to normal separation, it can be difficult to pinpoint which acne flare-ups are hormonal and non-existent. Thankfully, there are foods for your skin that you can include in your diet to help reduce some of the symptoms of hormonal imbalance. At the same time, experts agree on certain diets to control your acne.
While your diet is not the end of it all — it is all about breaking down hormones, what you eat (and avoid) may play a role in keeping your skin clear. We have consulted two nutritionists and a dermatologist to give us a breakdown of how our diet affects our skin when it comes to hormone balance. If you are looking to do your part in cleansing your skin, consistently incorporate the following nutrients into your diet rather than changing it at different times of your cycle.
Keep scrolling for the final diet of acne hormones and foods that balance your hormones.
What is Hormonal Acne?
Goodman explains that the release of hormones is the result of a decrease in the levels of estrogen and progesterone as our testosterone remains. This causes our glands to produce more sebum — which leads to oily skin, which is the breeding ground for the germs that cause acne. This can happen as we get closer to the time or sometimes when we eat certain foods that increase the risk.1
Lee notes that in general, there is no specific area in the body that you can use to determine what type of acne a person has. That being said, high testosterone levels in women can lead to cracks especially on the chin, jaw, and neck. "High testosterone levels are more common in women with PCOS (polycystic ovarian syndrome), a common condition in which women develop cysts in their ovaries, which causes an increase in testosterone," she explained.
Link Between Hormonal Acne and Diet
"Unfortunately, even healthy women can completely change the relationship between hormones and disease outbreaks, but they can also reduce it with a healthy diet and maintaining a healthy weight," Goodman said. "The way you eat can heal and restore hormone balance or it can take you completely out of balance and keep you there." Fahad admits, as he does, "there are specific foods that have a stronger effect on the body's hormones than your daily raw juice."
Some studies suggest that people who keep a low-glycemic diet may have fewer acne and that such a diet will reduce spikes in glucose levels leading to inflammation, which can lead to an increase in sebum (aka oil) in our intestines. skin.2
Foods to Eat Hormonal Acne
Healthy Fats: "Healthy fats are good for your skin, your heart, your brain, and your hormones," Fahad said. "Sprinkle coconut oil on your sugar-free matcha or grind broccoli with olive oil." You can also get a good amount of healthy fats from wild-caught salmon, grass-fed butter, and avocados.
Cruciferous Vegetables: According to Goodman, this plant family can help fight excess estrogen. They also boast the best amount of healthy food that is essential to your diet at any time of your cycle. Find kale, broccoli, cauliflower, cabbage, Brussels sprouts, arugula, and collard greens.
Probiotics: “Probiotics help the body release toxins (extra hormones) and waste,” notes Goodman. "Your skin is your largest organ and the main source of toxins. By supporting the digestion of probiotics, the toxins are likely to break down in the liver before they can accumulate and replenish the skin." There are many ways to include probiotics in your diet to help with acne. Fahad recommends ripe vegetables, krauts, kimchi, or kombucha, but warns, "do not drink too much, as kombucha has hidden sugar."
Adaptogen Herbs: "These herbs promote hormonal balance and help reduce stress," explains Goodman, who claims that his favorite adaptogens are ashwagandha, Rhodiola, and holy basil. Fahad also recommends maca or lucuma as healthy additives in your diet.
Omega-3s: As Goodman explains, omega-3s are "essential for the proper functioning of cells, especially for the functioning of hormones, as these are the building blocks of hormones." He says to load on rich Omega-3s natural sources such as wild fish, flaxseed, chia seeds, walnuts, and grass-fed animal products (but avoid high omega-6 fats like safflower, sunflower, corn, -cottonseed, canola, soy, and peanut).
Vitamins B: Goodman and Fahad both call diet B-rich foods — such as sweet potatoes, yams, and dark leafy vegetables — to balance hormones. "Your egg maturation period is a good time to load vitamin B and zinc into hormone-free meat," Fahad said. Goodman also recommends gluten-free cereals and vegetables.
Foods to Avoid With Hormone Acne
Cow's Milk: Lee says cow's milk (but not yoghurt or cheese) can lead to high blood pressure. "We believe this is due to an increase in hormones in milk, and hormonal fluctuations can increase acne," he said.
Foods with a High Glycemic Index: Items such as pasta, white bread, and sugary drinks may trigger hormonal imbalances.3 Replace other healthy foods such as quinoa, barley, and spicy water.
Fast Food: It is not surprising here — fast food is often loaded with unhealthy fats and processed ingredients that do not cause acne.
Top Eating Diet Management Tips
Everyone's body is different and a person who adheres to one diet can help get rid of acne while the same diet may not work for another person. Lee recommends keeping a low-glycemic diet — including plenty of fresh vegetables and fresh fruit, beans, and iron oats — to help reduce acne.