The ESK blog
What's the best diet for hormonal acne?
19 August 2024
Dr Ginni Mansberg
I’m often asked how diet can help with hormonal acne. Dieting is never easy but if you really commit, your skin might really thank you. Ready? Let’s go!
Hormonal Acne Basics
Pre-period breakouts: Ah, the classic pre-period pimples. This type of acne is driven by hormonal fluctuations in your cycle, specifically the rise and fall of oestrogen. The falling oestrogen levels that naturally happen before the period give a relative imbalance between oestrogen and testosterone. You might notice these breakouts right before your period starts, and they often pop up around the jawline and chin.
PCOS-related acne: If you have polycystic ovarian syndrome (PCOS), your body produces higher levels of androgens (AKA male hormones, but we have them too), leading to more oil production and clogged pores. This can result in persistent and more widespread acne, often on the face, chest, and back.
Best Diet for Hormonal Acne
Here’s a basic rundown of what we know will help or suspect may help when it comes to diet and hormonal acne;
- Low-Glycaemic Foods: Swap out high-sugar snacks for low GI foods which release sugar into the blood stream more slowly and evenly. Good options include whole grains, fruits, and veggies as well as berries and avocado.
- Healthy Fats: Anti-inflammatory omega-3 fatty acids in salmon, walnuts, and flaxseeds have been shown in some studies to reduce inflammatory acne (red skin with pimples).
- Probiotics: Yogurt, kefir, and sauerkraut support a healthy gut, which at least in theory could lead to clearer skin. Studies on probiotics for acne are a bit hit and miss. If you like them, go for it. If you don’t, I wouldn’t worry until we get more data!
- Avoiding dairy: Drinking cow's milk, especially skim milk, might be linked to breakouts for some folks who are prone to acne.
Best Diet for PCOS
Lifestyle changes including diet and exercise are the very first treatments we discuss if you have been diagnosed with PCOS for multiple health reasons.
- Low calorie diet: There’s no way around it, cutting calories helps with PCOS. You see all sorts of blood test numbers change as your weight goes down especially those related to insulin resistance which is important for preventing diabetes
- Low-Glycemic Index Foods: This is the same for all hormonal acne (see above!) Focus on complex carbs with fibre like whole grains, legumes, and vegetables to help manage the usually high insulin levels that come with PCOS and the breakouts.
- Lean Proteins: Chicken, fish, tofu, and legumes can keep you full and support muscle health.
- Healthy Fats: Avocados, olive oil, and nuts are your friends.
Tips for Making Dieting for Acne Easier
- Meal Prep: Plan and prep your meals in advance to avoid last-minute junk food binges.
- Healthy Swaps: Craving something sweet? Go for a fruit salad instead of a candy bar.
- Stay Hydrated: Drink plenty of water to help flush out toxins and keep your skin hydrated.
- Listen to Your Body: Pay attention to how different foods affect your skin and adjust accordingly.
- Don’t Stress: Stress can make acne worse, so find ways to relax, whether it’s yoga, meditation, or just a good laugh with friends.
So, there you have it! Balancing your diet can make a big difference in managing hormonal acne and PCOS. Plus, these tips are a great way to keep your skin glowing and healthy. Enjoy your journey to clearer skin!