16/10/2020
The hormonal changes during the period can cause fatigue, cramps, diarrhea and pimples. Most of the time, hormonal acne (or period pimple) upsets many, more than the cramps and the discomfort they experience during menstrual cycle. Acne before monthly period is definitely common but the struggle is real with this one.
In order to prevent it, know what you’re dealing with. You need to understand it’s possible root causes. According to study, it can be related to:
• Elevated estrogen /progesterone /testosterone levels may contribute to acne by increasing your body’s production of a substance called Sebum. When excess sebum collects around your hair follicles, the result is clogged pores and you may develop acne.
• Gut issues like bacterial overgrowth, dysbiosis (an imbalance of good and bad bacteria), gut inflammation, or constipation (you’re not eliminating hormones so they recirculate).
• Poor liver detoxification, meaning your liver isn’t breaking down and clearing hormones as well as it could be.
The good news is, you can get rid of the acnes by taking proper care of your skin before and during your periods.
Luckily, there are many natural solutions to help prevent acne that take into account each of the mentioned possible root causes.
When to see a doctor?
Our skin really is a window to what is going on internally. Some tweaks to your routine should be enough to help get rid of period pimples. If hormonal acne persists, the best way to know how to get rid it for sure is to discuss the issue with your doctor. They can work with you to diagnose the cause of your acne and determine the best treatment.
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5 steps to prevent and manage hormonal acnes (Period pimples):
1. Know your cycle. Knowing your cycle will help you to take care of your skin before it starts to break out.
A week before your period, the progesterone level increases and it stimulates the production of sebum.
The sebum coming out of your skin pores block it and these greasy pores lead to pimples. A slight increase in testosterone levels during this time also contribute to the sebum production.
When your hormone levels fluctuate toward the end of your period, testosterone can also trigger sebaceous gland sensitivity.
Again, the result is more sebum and clogged pores.
2. Improve food intake. Eating the right food will help your skin to stay healthy and help in preventing period pimples.
a. Include ZINC Foods - Zinc can help to improve PMS symptoms. Zinc is a trace mineral that is involved in many reactions that occur in the body. It has anti-inflammatory properties and can help to reduce acne before your period. Zinc supplementation has shown to have skin benefits for those experiencing acne. Great food sources of zinc include: nuts, seeds, shellfish, meat, and legumes.
b. Include CRUCIFEROUS veggies - Cruciferous veggies include vegetables like broccoli, cauliflower, Brussels sprouts, cabbage, kale, and arugula. These are sulfurous vegetables that contain a compound called indole-3-carbinol (I3C). I3C converts into another compound called diindolylmethane (DIM). DIM helps to support estrogen detoxification. This is important to make sure we are breaking down and clearing estrogen from the body. If we are not, then estrogen can build up in the body and lead to hormonal imbalances. Including 1-2 cups of cruciferous veggies daily can help prevent acne before your period that shows up as a symptom of a hormonal imbalance.
c. Balance your BLOOD SUGAR - Do this by not skipping meals, eating consistently throughout the day, and including protein, healthy fat, and fiber at meals and snacks. Blood sugar imbalances can lead to hormone imbalances, most notably elevated androgen levels like testosterone. Insulin is the hormone whose job is to clear sugar from the blood. With blood sugar imbalances, insulin has a difficult time keeping up with demands and the cells may become less responsive to allowing the sugar into the cells, where it is needed for energy. Over time insulin can signal the ovaries to start producing more testosterone, which can result in symptoms like acne.
d. Include HEALTHY FATS - The best food source of omega-3s are fish like salmon, tuna, or sardines. Including healthy fats can help to prevent acne before your period.
Studies have linked an imbalance in essential fatty acids with a variety of skin problems. Specifically, “dry, itchy, scaly skin is a hallmark sign of fatty acid deficiency”. Essential fatty acids include omega-3s and omega-6s, which need to be in careful balance of 4:1. Omega-3s are associated with decreased inflammation. Often we get plenty of omega-6 fatty acids from seed and vegetable oils, but are lacking in omega-3s.
e. Include PROBIOTIC FOODS - Include foods like fermented veggies (Fermented foods are rich in probiotic bacteria) – like kimchi, tempeh, kombucha or kefir, miso, sauerkraut (Shredded cabbage), and yogurt. In the Philippines, fermented veggies includes Atchara, and Burong Mustasa or Pipino. Acne has been associated with gut dysbiosis. This means those with an imbalance of gut bacteria can more at risk of experiencing acne. Supporting gut health is an important aspect of skin health. Probiotics help to boost the beneficial bacteria that lives in the gut. Including probiotic foods can help to rebalance the gut balance and can be a way to prevent acne before your period.
3. Use GENTLE SKINCARE products - Natural and organic products are highly recommended. Many skincare products contain harsh chemicals and ingredients that function as xenoestrogens, compounds that mimic estrogen in the body. Since your skin that is struggling with acne is likely inflamed and irritated, it’s best to opt for gentle skincare products that retain moisture and don’t strip your skin. This is great way to prevent acne before and during your period.
4. Improve Hygiene. Hygiene is very important during periods.
a. Keep your gadgets clean - You will be surprised to know how many bacteria live on your mobile phone screen or any gadget that touches your face. These germs caused pimples on your jawline and cheeks.
b. Keep your hands off your face - You keep your hands on your laptop while working, touch the door handle and other places during the day and touching your face will transfer the germs and bacteria to your face, which can lead to breakouts.
c. Take shower regularly - This will help you to get rid of the oil build-up, bacteria and sweat.
d. Completely remove any makeup or cosmetics before bed.
5. Choose your Skin fighters. Tame an active breakout when it appears. Remember the skin-care routine to keep pores clean plus some helpful products that are still gentle to your skin.
Spot correctors or spot banishing gels are also recommended. Ingredients that includes Tea tree oil, Willowherb, Quince & Salicylic Acid works to refine the skins texture, helping fight the causes of blemishes.
