Achieve Beautiful Skin by Harnessing Hormonal Balance

Suddenly, your skin breaks out......

Your hair feels dry and brittle...
Your nails are splitting...

These could be caused by an imbalance in your hormones.

A woman’s hormonal balance changes frequently throughout different life stages and during her monthly cycle. Ignoring these changes in your daily life may result in premature ageing.

Today, I'll explain how women's hormonal balance works, how it affects your appearance—particularly your skin—and what you can do to improve your concerns and achieve beautiful skin.

The Role of Three Key Hormones and Their Impact on Skin

• Oestrogen: As a female hormone, oestrogen significantly influences skin elasticity and moisture retention. When oestrogen levels drop, skin tends to become dry, saggy, and wrinkles may form more easily.

• Progesterone: This hormone is involved in the menstrual cycle and pregnancy, promoting sebum production. When imbalanced, it can lead to acne breakouts.

• Androgen: Although it’s a male hormone, women also produce a small amount. When excessive, it can increase sebum production, leading to acne.

Three Life Stages Where Hormone Care Is Crucial

• Adolescence: During puberty, a surge in hormones causes excess sebum production, leading to frequent acne breakouts.

• Pregnancy and Postpartum: Hormonal fluctuations cause major changes in skin condition, requiring special care.

• Menopause: Oestrogen levels decrease, leading to a loss of skin elasticity and moisture. Moisturising and nutrient-rich care become essential.

What Is the Monthly Cycle for Women? Things to Know in Your Daily Life

1. Menstrual Phase (Days 1–5)
   Hormonal state: At the start of menstruation, oestrogen and progesterone levels drop sharply.
   Impact on body and skin:
   The decrease in hormones may cause low energy levels and make you feel fatigued. Skin becomes drier and more sensitive. During this time, it’s helpful to incorporate moisturising and sensitive skin products into your routine.

2. Follicular Phase (Days 6–14)
   Hormonal state: After menstruation ends and the follicular phase begins, oestrogen production increases to help mature the follicles in the ovaries.
   Impact on body and skin:
   As oestrogen increases, skin’s moisture retention improves, and skin condition tends to be better. Skin appears firmer and more radiant. Energy levels rise, and mood tends to stabilise.

3. Ovulatory Phase (Days 14–16)
   Hormonal state: Oestrogen levels peak, leading to ovulation, followed by a surge in luteinising hormone (LH).
   Impact on body and skin:
   During this period, oestrogen's effect makes skin look its healthiest and most radiant. Skin cell turnover is at its peak, making it an optimal time to enhance the effectiveness of your skincare routine.

4. Luteal Phase (Days 17–28)
   Hormonal state: After ovulation, progesterone levels rise as the body prepares for potential pregnancy, while oestrogen levels gradually decrease.
   Impact on body and skin:
   As progesterone increases, sebum production also rises, making skin more prone to oiliness and breakouts. Some people may notice pimples, especially on the face and back. This is also the time when PMS symptoms—such as bloating, irritability, and fatigue—are more common. Skin becomes more sensitive, and adjustments to your skincare routine are recommended.

Solve Your Concerns with Skincare Tailored to Hormonal Changes

• Menstrual Phase and Luteal Phase:
  These are times when skin becomes more sensitive and prone to irritation.
  Do: Focus on calming and hydrating skincare.
  Don’t: Avoid harsh scrubs or strong ingredients that could irritate the skin.

• Follicular Phase and Ovulatory Phase:
  Skin tends to be in good condition during these phases.
  Do: Use skincare that allows your skin to fully absorb active ingredients.
  Extra: In addition to moisturising, it’s a great time to incorporate anti-ageing and brightening products into your routine.

Stress, lack of sleep, and poor diet can also disrupt hormonal balance, leading to irregular periods and skin issues. Maintaining a regular lifestyle and balanced nutrition is crucial for regulating your hormones.

Solve Skin Problems Through Diet!

While a plant-based diet can reduce the likelihood of skin breakouts compared to animal-based foods, even with a plant-based lifestyle like mine, breakouts can still happen.

• Omega-3 and Omega-6:
  During such times, focus on omega-3-rich foods while being mindful of omega-6 intake. Omega-3 helps reduce inflammation and control sebum production, while omega-6 fatty acids can promote inflammation, which may increase sebum and cause breakouts.

• • Foods rich in omega-3: Flaxseed oil, chia seeds, walnuts, perilla oil, hemp seeds

  • Foods high in omega-6: Sunflower oil, corn oil, safflower oil (reduce intake of these)

• Low-GI and High-GI Foods:
  When blood sugar spikes rapidly, the body releases large amounts of insulin, which can increase sebum production. Avoid high-GI (glycaemic index) foods and opt for low-GI ones to stabilise blood sugar levels.

• • Low-GI foods to include: Whole grains (brown rice, wholegrain bread), oatmeal, legumes, vegetables

  • High-GI foods to avoid: White rice, white bread, processed sugary snacks

• Zinc:
  Zinc plays a key role in skin repair and regeneration, and deficiency can lead to skin problems.

• • Foods rich in zinc: Pumpkin seeds, sunflower seeds, legumes, whole grains, nuts

• Vitamins A, C, and E:
  These vitamins have antioxidant properties and are vital for maintaining healthy skin. Vitamin A promotes skin cell turnover, while vitamins C and E help protect and repair the skin.

• • Foods rich in vitamin A: Carrots, pumpkin, sweet potatoes, spinach

  • Foods rich in vitamin C: Kiwi, bell peppers, broccoli, citrus fruits

  • Foods rich in vitamin E: Almonds, hazelnuts, avocado

It's also essential to stay hydrated. If changing your diet is difficult, try increasing your water intake.

 

By tailoring your skincare and diet to your menstrual cycle, you’ll be able to maintain beautiful skin, hair, and nails.