Hormonal Acne and How to Get Rid of It: A 5-Step Holistic Approach for Women 40+

​Hormonal acne can be an unwelcome guest that often appears just when you thought your skin woes were behind you. For many women, the frustration of acne in their 30s, 40s, and beyond can be compounded by hormonal changes associated with menopause that make breakouts more stubborn and frequent. Understanding this connection is empowering and important for effectively addressing hormonal acne at this stage of life.

​In this blog post, we'll dive deep into the connection between hormones and acne and offer a comprehensive, holistic approach to managing and reducing those pesky breakouts.

The Connection Between Hormones and Acne

For women, in the years leading up to perimenopause and menopause your body undergoes significant hormonal shifts, including fluctuations in estrogen and progesterone levels. Estrogen levels begin to decline and this reduction can cause a relative increase in androgens, particularly testosterone. These hormonal fluctuations stimulate oil production in the skin. Combined with a slower rate of skin cell turnover that often accompanies aging, this can lead to more frequent and severe acne breakouts.

Women experiencing these hormonal shifts often find that acne appears around the jawline, chin, and lower face—areas particularly sensitive to hormonal changes. 

Common symptoms of hormonal acne include:

• Pimples around the jawline and chin
• Deep, cystic breakouts
• Breakouts that coincide with your menstrual cycle
• Persistent and recurring acne

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This understanding forms the foundation of our 5-step holistic approach to getting rid of hormonal acne and achieving clearer skin. Now, let’s explore each step in detail.

Step 1:  Dietary Adjustments

Reduce Sugar and Refined Carbs

High sugar and refined carbohydrate intake can lead to spikes in insulin levels, which in turn can increase androgen activity and worsen acne. To keep your skin clear, focus on maintaining a balanced diet with low-glycemic foods.
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• Opt for Whole Grains: Choose whole grains like quinoa, brown rice, and oats instead of refined carbs.
• Limit Sugary Snacks: Replace sugary snacks with healthier options like fruits, nuts, and seeds.
• Watch Your Beverage Choices: Avoid sugary drinks and opt for water, herbal teas, or green tea, which has anti-inflammatory properties.

Incorporate Anti-Inflammatory Foods

Foods rich in antioxidants and anti-inflammatory properties can help reduce inflammation and support overall skin health.
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• Fruits and Vegetables: Load up on colorful fruits and vegetables, which are packed with vitamins, minerals, and antioxidants.
• Omega-3 Fatty Acids: Include omega-3 rich foods like salmon, flaxseeds, chia seeds, and walnuts in your diet to help reduce inflammation.
• Turmeric and Ginger: These spices have powerful anti-inflammatory properties and can be added to your meals or taken as supplements.

Avoid Dairy

Some studies suggest a link between dairy consumption and acne, possibly due to the hormones present in milk and other dairy products.

• Try Dairy Alternatives: Consider switching to plant-based milk alternatives like almond, coconut, or oat milk.
• Monitor Your Skin: If you notice a reduction in breakouts after cutting out dairy, this might be a trigger for your acne.

Stay Hydrated

Proper hydration is essential for maintaining healthy skin.

• Drink Plenty of Water: Aim for at least 8 glasses of water a day to help flush toxins from your body and keep your skin hydrated.
• Hydrating Foods: Incorporate water-rich foods like cucumbers, watermelon, and leafy greens into your diet.

Step 2:  Balance Hormones Naturally

Manage Stress

Stress can significantly impact your hormone levels, exacerbating acne. Implementing stress-reducing practices can help balance your hormones.
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• Yoga and Meditation: Regular practice of yoga and meditation can reduce stress levels and promote hormonal balance.
• Deep Breathing Exercises: Simple deep breathing exercises can help calm your mind and reduce stress.
• Find Your Stress Outlet: Engage in activities that you enjoy and that help you relax, whether it’s reading, gardening, or taking a walk in nature.

Get Enough Sleep

Adequate sleep is crucial for hormone regulation and overall health.

• Prioritize Sleep: Aim for 7-9 hours of quality sleep each night.
• Create a Bedtime Routine: Establish a calming bedtime routine to help you wind down and prepare for restful sleep.
• Avoid Screens Before Bed: Limit screen time in the evening to reduce exposure to blue light, which can interfere with your sleep cycle.

Regular Exercise

Moderate exercise can help balance hormones and reduce stress, contributing to clearer skin.

• Find Activities You Enjoy: Choose exercises that you enjoy, such as walking, swimming, or dancing, to make it easier to stay consistent.
• Mix It Up: Incorporate a mix of cardio, strength training, and flexibility exercises for overall health and hormonal balance.
• Stay Active: Aim for at least 30 minutes of moderate exercise most days of the week. Grab our free guide for time effective workouts if you need some ideas.

Step 3:  Supportive Supplements 

*Always consult with your healthcare provider before taking any supplements.

Zinc

Zinc is known for its ability to reduce inflammation and bacterial growth, which can help prevent and treat acne.
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• Zinc-Rich Foods: Incorporate zinc-rich foods like chickpeas, pumpkin seeds, and cashews into your diet.
• Zinc Supplements: Consider taking a zinc supplement if you are low in zinc.

Vitamin D
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Adequate levels of vitamin D are essential for a healthy immune system and skin.

• Sun Exposure: Spend some time in the sun each day to boost your vitamin D levels naturally.
• Vitamin D Supplements: If you have low vitamin D levels, consider taking a supplement.

Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties that can help reduce acne severity.

• Dietary Sources: Include fatty fish like salmon and mackerel, as well as plant-based sources like flaxseeds and chia seeds.
• Fish Oil Supplements: Consider taking a fish oil supplement to increase your omega-3 intake.

Probiotics

A healthy gut microbiome can positively impact your skin health.

• Probiotic Supplements: Consider taking a probiotic supplement to support your gut health.
• Fermented Foods: Include fermented foods like yogurt, kefir, sauerkraut, and kimchi in your diet.

Step 4:  Skincare Routine

Gentle Cleansing

Using a gentle cleanser twice a day can help remove makeup, excess oil, and dirt without stripping your skin of its natural moisture.

• Choose a Mild Cleanser: Look for a cleanser that is gentle and suitable for your skin type.
• Avoid Harsh Scrubs: Avoid using harsh scrubs that can irritate your skin and exacerbate acne.

Non-Comedogenic Products

Choosing non-comedogenic skincare and makeup products can help prevent clogged pores and breakouts.

• Read Labels: Look for products labeled as non-comedogenic or non-acnegenic.
• Simplify Your Routine: Stick to a simple skincare routine with products that work well for your skin.

Exfoliation
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Gentle exfoliation can help remove dead skin cells and prevent clogged pores.

• Use a Gentle Exfoliator: Choose a gentle exfoliator and use it once or twice a week.
• Avoid Over-Exfoliating: Over-exfoliating can irritate your skin and worsen acne.

Spot Treatments

Consider using spot treatments with benzoyl peroxide or salicylic acid to target individual pimples.
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• Benzoyl Peroxide: This ingredient helps kill acne-causing bacteria and reduce inflammation.
• Salicylic Acid: Salicylic acid helps exfoliate the skin and unclog pores.

Step 5:  Hormone Testing

Working with a healthcare provider or holistic practitioner to test your hormone levels can help you identify and address any underlying imbalances. You can also order hormone testing yourself through direct lab testing, if you prefer.
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• Comprehensive Hormone Panel: A comprehensive hormone panel can provide insights into your hormone levels and guide a treatment plan.
• Targeted Treatments: Your healthcare provider can recommend targeted treatments or lifestyle changes based on your hormone levels.

In Summary

Dealing with hormonal acne as a woman in her 40s can feel challenging, but a holistic approach that addresses both internal and external factors can make a significant difference. By making dietary adjustments, balancing your hormones naturally, incorporating supportive supplements, maintaining a gentle skincare routine, and seeking hormone testing when necessary, you can achieve clearer, healthier skin.

Remember, consistency is key. Give your new regimen time to work and be patient with your skin. With the right approach, you can manage hormonal acne and enjoy the confidence that comes with clear, radiant skin.

Feel free to share your thoughts, questions, and experiences in the comments below. We’re here to support you on this journey to healthier skin and balanced hormones!

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Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, exercise routine, or starting any supplements. This post may contain affiliate links, in which case, we would receive a small commission at no additional cost to you.