Beyond the Surface: Addressing The Root Causes of Hormonal Acne
Our skin tells a story about the overall wellbeing of our body. Rather than being a purely aesthetic concern, acne often signals a deeper health imbalance. For many adult women acne is associated with our hormonal health. Acne that fluctuates with the menstrual cycle and is present on the lower half of the face is very likely to be caused or worsened by hormonal changes. While oral medications and topical creams are highly effective tools for reducing hormonal acne, in many cases they fail to address its underlying cause.
Within a holistic model of health the entire body is known to be deeply interconnected. The functioning of one part of the body is inherently impacted by all other parts. Therefore, holistic treatment of hormonal acne involves interventions that impact the whole body. Here are a few holistic interventions for healing the skin from the inside out:
Eat for Hormonal Health:
Enjoying a nutrient-dense diet composed of quality whole foods is foundational to hormonal balance. We need to eat foods rich in essential nutrients to have the building blocks available to make hormones and support endocrine functioning. Fill your plate with an abundance of healthy fats, legumes, seeds, fruit, fish, and vegetables in every color of the rainbow. Skip highly processed foods and refined sugars (think sweets, soda, and pastries), and opt for slow burning carbohydrates like whole grain foods. This will prevent frequent spikes in blood sugar and insulin which may stress the endocrine system and can lead to insulin resistance, a known cause of acne. It can also be beneficial to temporarily avoid milk and dairy products, a food group associated with excess insulin release over time, while nurturing your skin back to health.
Support Gentle Detoxification:
The liver helps our body regulate hormonal functioning and remove excess hormones from the body. When our detoxification pathways are impaired, or our liver is not functioning optimally, this can create a host of hormonal issues including acne. Support the health of your liver by cutting back on alcohol, tobacco, and excessive use of over the counter pain medications like Tylenol. Assist your body with gentle detoxification by eating cruciferous vegetables such as broccoli and cauliflower and drink plenty of fluids. Get yourself sweating through movement or heat exposure. Ensure daily bowel movements by eating plenty of high fiber foods. Any action to support your body’s natural detoxification system will also support hormonal health and may reduce breakouts.
Heal Your Gut:
Hormonal health is intricately related to the health of our gut microbiome. In fact, there is a collection of bacteria in our gut, dubbed our estrobolome, which helps our body metabolize estrogen. An increase in not-so-great gut bacteria has also been shown to promote insulin resistance, which is associated with an increase in hormonal acne. One small step which can benefit gut health is to incorporate daily probiotic foods (kimchi, sauerkraut, kefir, etc), or a probiotic supplement.
Reduce Stressors:
Chronic emotional stress has been shown to worsen hormonal acne. High stress levels in women over time trigger an increase in androgen hormones, which cause our bodies to produce more sebum. Increased sebum production is a major factor in hormonal breakouts. Even small reductions in your stress level can cause big reductions in hormonal acne over time. Nurture emotional wellbeing by carving time in your day for self-care, creativity, supportive relationships, and time in nature. Practice good sleep hygiene and prioritize rest. Every little step toward emotional wellness helps.
Consider Herbal Remedies:
There are plenty of herbal allies that can be called upon to reduce hormonal breakouts. Keep in mind that herbal remedies often require patience and consistency before they create an observable impact. Spearmint tea has anti-androgen properties, therefore reducing hormonal acne for many women. Anti-inflammatory, blood sugar stabilizing herbs such as turmeric and cinnamon may also be supportive.
Hormonal acne affects us beyond the surface level. It can impact the way we feel within our bodies, and the way we move through the world. We all deserve to feel comfortable in our skin-no matter what. And wherever you are on your health journey you are beautiful- truly- exactly as you are.