Nutrition for acne caused by hormonal imbalances
Acne is not just a cosmetic issue. In many cases, skin breakouts are a signal from the body about internal disruptions, particularly hormonal imbalances. This issue is especially common among teenagers, pregnant women, or those experiencing periods of stress, but it can also occur frequently in adults. According to research, proper nutrition can be an effective way to manage acne, especially when its cause is related to hormonal changes.
In this article, we will explore how balanced nutrition affects skin health, which foods should be included in your diet, which ones to avoid, and share practical tips to improve your skin condition.
How hormones affect the skin
Hormonal imbalances can stimulate excessive production of sebum, which, combined with dead skin cells, clogs pores. This process creates a favourable environment for the proliferation of Propionibacterium acnes bacteria, which trigger inflammation.
One of the most common examples of hormonal acne is related to fluctuations in androgen levels (male sex hormones). Androgens can become overly active in teenagers or under conditions like polycystic ovary syndrome (PCOS). Acne also often worsens during menstruation, due to improper contraceptive use, or during menopause.
How nutrition can help
Nutrition directly impacts hormonal balance, the level of inflammation in the body, and sebum production. Certain foods can either worsen or improve skin condition. For instance, numerous studies have shown that high-glycaemic-index foods (sweets, white bread, fizzy drinks) increase insulin levels, which in turn stimulates androgen production and exacerbates acne.
Interesting facts:
- In 2018, researchers from Kitao University in Japan found that consuming large amounts of dairy products could aggravate acne due to the hormones in milk that stimulate sebum production.
- A study conducted by Harvard Medical School revealed that consuming high-glycaemic-index foods increases the risk of acne in 44% of teenagers.
Foods to include inyour diet
1. Low glycaemic index (GI) foods
Foods with a low GI help stabilise blood sugar levels, reducing the risk of hormonal spikes:
- Vegetables (especially leafy greens like spinach, broccoli, lettuce).
- Whole grains (quinoa, buckwheat, oats).
- Legumes (chickpeas, lentils, beans).
2. Fatty fish and other sources of Omega-3
Omega-3 fatty acids reduce inflammation, making them ideal for combating acne. The best sources include salmon, mackerel, sardines, as well as walnuts and flaxseeds.
3. Zinc
Zinc has anti-inflammatory properties. Its sources include:
- Pumpkin seeds.
- Seafood (oysters, prawns).
- Eggs.
4. Foods rich in antioxidants
Antioxidants neutralise free radicals that can worsen skin conditions:
- Blueberries, raspberries, strawberries.
- Nuts (almonds, walnuts).
- Green tea.
Foods to avoid
1.Sugar and refined carbohydrates
Sugar stimulates insulin production, which increases sebaceous gland activity. Examples:
- Sweets, baked goods.
- White bread, pasta made from refined flour.
2. Dairy products
Milk and its derivatives contain hormones that may stimulate sebum production. This is particularly true for low-fat dairy products like yoghurts and cheeses.
3. Trans fats and processed foods
Fast food, chips, margarine increase inflammation in the body, which can worsen acne.
Tips for improving skin health
1.Drink plenty of water
Staying hydrated helps flush toxins from the body and keeps skin healthy. The recommended daily intake for an adult is about 1.5–2 litres.
2. Include probiotics in your diet
Probiotics support healthy gut microbiota, which affects skin condition. Natural sources include kefir, live-culture yoghurt, and sauerkraut (note: sauerkraut may cause side effects in individuals with gastrointestinal issues).
3. Avoid stress
Chronic stress can worsen hormonal imbalances. Consider relaxation techniques like meditation or yoga. The link between stress and acne is mediated by cortisol.
4. Consult a nutritionist
A specialist can create a personalised nutrition programme tailored to your body’s needs. At Dr Bezuhla’s Clinical Dietology Centre, consultations are available to help address acne issues and develop an optimal diet.
The body’s reaction to foods also depends on genetics, health status, and lifestyle.
Nutrition is just one part of acne treatment. It’s important to note that dermatological care, proper skin maintenance, and hormonal regulation are essential for healthy skin.
Visit our clinic to find your way to healthy skin with the help of professionals!