Even from the very first day of your monthly cycle your skin can be adversely affected, ranging from dullness to large pores, and even full blown breakouts. These breakouts are actually extremely common and an astounding 50% of women aged 20-40 suffer from hormonal acne. This is caused by the increase in hormones such as oestrogen, progesterone, and testosterone, which encourage the skin’s sebaceous gland to produce more sebum, in turn causing spots to occur.
The skin undergoes a range of changes throughout its 28 day cycle, initially in the first 1-6 days it tends to be sensitive, dry, and lacklustre due to a decrease in oestrogen. Next, during days 7-16 oestrogen reaches its height of production resulting in plump, youthful looking skin. After this, your skin tends to take a turn for the worst as the oestrogen production decreases and progesterone simultaneously increases, leading to a rise in oil production and tightening of pores. Together these actions lead to impurities being trapped under the surface of the skin and inflammation occurring. During the last days of your cycle testosterone is on the rise, which can have an affect on hormonal acne resulting in breakouts along the chin and around the jawline.
Alongside bloating and cramps, hormonal breakouts are the last thing you need to be dealing with during your monthly cycle. So what can you do to combat this and keep your skin glowing all month long?
ou are what you eat, and this affects your skin is too! Hormones can be balanced by minimising foods that cause inflammation, such as sugar, carbohydrates, and dairy. On the other hand, fibre is your friend. If you cannot fit enough into your diet on your own, we recommend taking a psyllium supplement, as it is extremely high in soluble and insoluble fibre, which helps bowel movements and in turn helps us to detoxify our hormones. Fibre improves the circulation of the blood, increasing the supply of oxygen and nutrients to the skin, resulting in glowing, youthful looking skin.
During the less favourable days of your monthly cycle, 17-28, it can be very beneficial to eat foods rich in omega 3, healthy fats, and those with high zinc content. Examples of these include: kale, spinach, nuts, fish, egg yolks, avocado, and sunflower seeds. Green tea is also extremely high in antioxidants and nutrients, so even having one cup a day can do wonders for your skin. The ECGC found in Green Tea can help to reduce the production of sebum, which can slow down and stop acne formation at its root. Additionally, Green Tea is anti-inflammatory so it can reduce the size and discomfort of hormonal breakouts.
2. Skin Care
Make sure to keep your skin and its environment clean! Experts recommend washing your face with a gentle cleanser twice a day and before/after exercising. Whilst getting a sweat on is great for releasing the oil build-up in your skin glands, it is also crucial to clean this away thoroughly afterwards. Remember to keep the holy trinity of towels, pillows, and bedsheets clean, these should be washed at least once a week to reduce your contact with bacteria.
Another harmful hormone to your skin is cortisol. This is the stress hormone and can cause impurities on the skin when it builds up. To reduce this, make sure you get plenty of sleep and take part in mindful activities such as yoga, or meditation. Even just 30 minutes a day can greatly reduce your stress levels and help to keep your skin as calm as your mind. Making sure you have vitamin B6 in your diet is another great way to keep your skin happy and healthy! Vitamin B6, also called Pyridoxine, helps to battle stress by producing serotonin- the happiness hormone; melatonin- to help you sleep better, and norepinephrine- to combat cortisol. Together, these help to reduce inflammation, ageing, and dryness by increasing cell rejuvenation and balancing your mood.
4. Other recommended vitamins
Vitamin A is a great addition to your diet as it can combat acne by normalising oil production and improve problematic skin by leaving it more balanced. It also promotes natural moistening and collagen production, leaving the skin more plump and smooth in appearance.
Don’t worry if all these tips seem like a lot to remember, our Let’s Glow Product contains all these skin promoting vitamins in one! Formulated by expert nutritionists, Let’s Glow is an illuminating nutritional supplement containing chromium, psyllium, B6, Zinc, and Green Tea extract. Together, this superfood supplement helps to balance your hormones and leaves you with an effortlessly radiant complexion. Try it for yourself, and help your skin look its best this month and every month.