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 disturbances, particularly hormonal imbalances. This issue especially concerns teenagers, pregnant women, or those experiencing periods of stress, but it is also common among adults. As research shows, proper nutrition can be an effective way to control acne if its cause is related to hormonal changes.

In this article, we will explore how balanced nutrition affects skin condition, which foods to include in your diet, which to avoid, and share useful tips for improving skin health.

How hormones affect the skin

Hormonal disturbances can stimulate excessive production of skin oil (sebum), which, along with dead cells, blocks pores. This process creates favourable conditions for the proliferation of bacteria Propionibacterium acnesthat cause inflammatory processes.

One of the most common examples of hormonal acne is associated with changes in androgen levels (male sex hormones). Androgens can be overly active in teenagers or in conditions such as polycystic ovary syndrome (PCOS). Acne also often worsens during menstruation, due to the use of improperly selected contraceptives, or during menopause.

How nutrition can help

Nutrition directly affects hormone balance, inflammation levels in the body, and sebum production. Certain foods can worsen or improve skin condition. For example, numerous studies have shown that foods with a high glycaemic index (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 can exacerbate acne due to the presence of hormones in milk that stimulate sebum production.
A study conducted at Harvard Medical School showed that consuming high glycaemic index foods increases the risk of developing acne in 44% of teenagers.

Foods to Include in the Diet

1. Low glycaemic index (GI) foods

Low GI foods help stabilise blood sugar levels, reducing the risk of hormonal spikes. Such foods include:

Vegetables (especially leafy greens: 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 are salmon, mackerel, sardines, as well as walnuts and flaxseeds.

3. Zinc

A study conducted in Italy found that people with acne often have a zinc deficiency. This trace element has anti-inflammatory properties. Its sources include:

Pumpkin seeds.
Seafood (oysters, shrimp).
Eggs.

4. Foods rich in antioxidants

Antioxidants neutralise free radicals, which can worsen skin condition. The best sources are:

Blueberries, raspberries, strawberries.
Nuts (almonds, walnuts).
Green tea.

Foods to Avoid

1. Sugar and refined carbohydrates
Sugar stimulates insulin production, which increases the activity of sebaceous glands. Such foods include:

Sweets, pastries.
White bread, pasta made from white flour.

2. Dairy products
Milk and its derivatives contain hormones that can stimulate sebum production. This is especially true for low-fat dairy products, such as yoghurts and cheeses.

3. Trans fats and processed foods
Fast food, chips, margarine increase inflammation levels in the body, which can worsen acne.

Recommendations for Improving Skin Condition

1. Drink Enough Water

Hydration helps to eliminate toxins from the body and maintain healthy skin. The recommended water intake for an adult is about 1.5–2 litres per day.

2. Include Probiotics in Your Diet

Probiotics support a healthy gut microbiome, which affects skin condition. Natural sources of probiotics include kefir, yogurt with live cultures, and sauerkraut (important: sauerkraut may cause side effects in people with gastrointestinal issues).

3. Avoid Stress

Chronic stress can worsen hormonal imbalance, so it's important to find ways to relax, such as meditation or yoga. The link between stress and acne is mediated through cortisol.

4. Consultation with a Dietitian

A specialist can help create a personalised nutrition plan, taking into account your body's unique characteristics. Consultations are available at Dr. Bezugla's Clinical Dietology Centre to help address acne issues and select the optimal diet.

The body's reaction to foods also depends on genetics, health status, and lifestyle.
Nutrition is only part of acne treatment. It is worth noting that dermatological treatment, proper skin care, and hormonal balance control are integral to skin health.

Contact our clinic to find your path to healthy skin with professionals!

This article is educational and does not replace individual medical consultation.

Nutrition for acne caused by hormonal imbalances