Acne is a common issue, especially during teenage years, but it can also appear in adults. While a random pimple usually fades quickly, persistent acne that lasts for weeks or months might be hormonal.
Hormonal acne is caused by fluctuations in your hormones and typically shows up on the lower areas of the face, such as the chin and jawline. Managing it involves balancing your hormone levels. Here are four main strategies to help control hormonal acne:
1. Find the Right Product for You
There are plenty of products available to treat hormonal acne, and they generally come in two forms: topical and oral. Whether over-the-counter or prescription, both can be effective. Topical treatments are great if you’re comfortable adding a new step to your skincare routine, though they may take about four weeks to show results. If you prefer convenience, oral medications like digestible retinoids might be a better option. Women can also consider hormonal contraceptives like birth control pills to regulate hormones and reduce acne.
2. Calm Down
Not all acne is caused by reproductive hormones; stress-induced steroidal hormones like cortisol can also trigger breakouts. Prolonged stress can negatively affect your body, including your skin. You don’t necessarily need products to combat stress-related acne; instead, adopting stress-reducing practices can help. Incorporate relaxing activities into your daily life, such as hiking, bathing, socializing, practicing yoga, meditation, or listening to music. Find what calms you and make it a regular practice.
3. Rethink Your Diet
Your diet can significantly impact acne. Certain foods, especially those high in glycemic index or overly processed, can exacerbate pimples. Avoid refined carbohydrates, dairy products, fast food, and foods with saturated or trans fats. Instead, opt for acne-fighting foods like fatty fish (rich in omega-3 fatty acids), berries, yogurt (for probiotics), and seeds (for zinc). Adjusting your diet can help rebalance hormone levels and improve your skin.
4. Protect Your Sleep
Getting enough sleep is crucial for skin health. Poor sleep can disrupt hormone levels and contribute to acne. To improve sleep, eat your last meal a few hours before bedtime, turn off screens an hour before sleeping to reduce blue light exposure, and maintain a consistent wake-up time to regulate your internal clock. Better sleep habits can lead to clearer skin.
A Healthy You Equals Healthy Skin
Your skin’s health mirrors your overall health, so ongoing breakouts may signal hormone imbalances. By addressing these imbalances through product use, stress management, diet changes, and sleep improvement, you’ll benefit both your skin and overall well-being.
