Hormonal acne can feel like an endless battle, affecting not just our skin but our confidence and daily lives. It’s a common issue for many women, especially during hormonal fluctuations such as those experienced during puberty, menstruation, or menopause.
If you’re struggling with persistent breakouts, your diet could be playing a crucial role. In this blog, we’ll explore how what you eat can impact your hormonal balance and your skin health. Let’s dive into the ways diet influences hormonal acne and what you can do to support your skin from the inside out.
What is hormonal acne?
Hormonal acne is caused by fluctuations in hormones. These hormones increase the production of sebum, an oily substance that can clog pores and lead to acne. Unlike typical acne, which can be caused by bacteria or other factors, hormonal acne is closely linked to your body’s hormonal cycles.
The Connection Between Diet and Hormones
How Food Affects Hormonal Balance
Your diet plays a significant role in maintaining hormonal balance. Eating a diet rich in processed foods and sugars will disrupt your hormone levels, leading to a high chance of acne. For example, whenever I used to indulge in highly processed foods (creamy pastas, fried foods etc) I noticed that my skin would break out almost instantly. When I switched to a more balanced, wholefood diet, my acne was noticeably less aggravated and inflamed.
Glycemic Index and Hormones
One of the key dietary factors affecting hormones is the glycemic index (GI). High-GI foods cause rapid spikes in blood sugar levels, leading to increased insulin production. This can trigger an overproduction of sebum and worsen acne. For example, white bread and highly processed, sugary foods can cause these spikes, while whole grains and legumes, which have a lower GI and help maintain stable blood sugar levels.
Foods That Can Worsen Hormonal Acne
Artificial Sugars and Highly Processed Foods
Sugar and highly processed foods are notorious for their impact on acne. They cause inflammation and elevate insulin levels, both of which contribute to hormonal imbalances. I noticed a significant difference when I mostly removed highly processed foods and artificial sugars from my diet. Not only did my skin became clearer, I experienced less brain fog and more sustained energy throughout the day.
Examples to Avoid:
- Candy and chocolate bars
- Store bought white bread and pastries
- Soda and energy drinks
- Anything out of a box, really! (look out for sneaky ingredient labels)
Dairy Products
Dairy is another common trigger in hormonal acne. Some studies suggest that dairy products may increase levels of certain hormones, like insulin-like growth factor 1 (IGF-1), which can worsen acne. If you are suffering from any sort of skin condition, especially cystic acne, I would recommend completely removing dairy from your diet during this healing process. High quality, grass fed dairy can slowly be introduced once inflammation has lowered in the body and acne is no longer active and inflamed.
High-Fat Foods
Foods high in unhealthy fats, such as trans fats and saturated fats, can also contribute to inflammation and hormone imbalances. Lets let go of the stigma that all fats are bad for you, because your skin LOVES healthy fats like the ones found in avocados, wild caught salmon and nuts.
Foods to Limit:
- Fried foods
- Fast food
- Packaged snacks with trans fats – another important note to check ALL ingredient labels for sneaky oils and unnecessary additives
Foods That Can Improve Skin Health
Anti-Inflammatory Foods
Eating foods with anti-inflammatory properties can help reduce acne flare-ups. Omega-3 fatty acids and antioxidants are extremely beneficial. Incorporating fatty fish like salmon and a variety of colorful fruits and vegetables will help calm inflammation and support healthier skin.
Top Anti-Inflammatory Foods:
- Fatty fish (e.g., salmon/high quality fish oil)
- Berries (e.g., blueberries, strawberries, blackberries)
- Leafy greens (e.g., spinach, kale, silver beet)
Low-GI Foods
Low-GI foods help maintain steady blood sugar levels, reducing the likelihood of acne flare-ups. Unlike sugary, processed foods that cause big spikes in insulin, low GI foods provide a slow, even release of energy. This helps keep your hormones balanced and reduces inflammation, which is good essential for supporting clear skin.
Examples of Low-GI Foods:
- Quinoa
- Lentils
- Sweet potatoes
Hydrating Foods
Staying hydrated is crucial for healthy, plump skin. Foods with high water content can help maintain skin hydration while flushing out toxins.
Hydrating Foods to Include:
- Cucumbers
- Watermelon
- Oranges (packed with vitamin C – an essential skin loving nutrient)
- Tomatoes
- Various lettuce and leafy greens
Fermented vegetables – my favourite!
Probiotics support good gut health bacteria, which in turn can positively affect hormonal balance and skin health. Including probiotic-rich foods like yogurt, kefir, and fermented vegetables can be a great addition to your diet. I personally LOVE adding kimchi to every other meal for an added pop of flavour – check out this kimchi from Kehoe’s, I warn you though, you might go through a jar every few days.
Essential Vitamins and Minerals
Certain vitamins and minerals are crucial for maintaining healthy skin and hormonal balance. Vitamins A, C, E, and zinc are particularly beneficial. Adding a high-quality supplements to your routine can help fill any nutritional gaps.
Let’s sum it up
- Creating a balanced diet is key to managing hormonal acne. Focus on incorporating a variety of whole foods, including lean proteins, healthy fats, and plenty of fruits and vegetables.
- Planning your meals ahead of time can help you make healthier choices and avoid acne-triggering foods.
- Identifying and reducing consumption of your personal acne triggers can make a significant difference. Keep a food diary to track how different foods affect your skin, and adjust your diet accordingly.
If you’re struggling to manage hormonal acne through diet alone, it might be helpful to consult a functional health professional. They can provide personalized advice and treatment options tailored to your specific needs.
Your diet has a profound impact on your hormonal balance and skin health. By making informed choices and focusing on nutrient-rich, anti-inflammatory foods, you can take significant steps toward managing hormonal acne. Remember, it’s a journey, and finding what works best for your body might take some time. Start with small changes, stay consistent, and celebrate the improvements in your skin.
