Hormonal imbalances can cause all sorts of skin issues, from acne to psoriasis, says Marcelle Pick. Here’s how to improve your skin from the inside out
Janet had all the usual symptoms of hormonal issues: hot flashes, irritability and weight gain. She’d almost anticipated them as she approached the average age of menopause.
What she didn’t expect, though, was the way her skin was changing. When she had an outbreak of acne that rivaled the ones from her teen years and developed rough, itchy patches on her arms and hands, she worried that there may be a serious problem.
Because she’d never heard that hormonal shifts can cause skin issues, she thought she might have an autoimmune disease. It was a reasonable question, especially with all the press autoimmune diseases have been getting as the number of diagnosed conditions skyrockets.
It’s true that some skin conditions result from autoimmune diseases. But Janet, like most women, was surprised to hear that a hormonal imbalance may have been triggering her issues.
When I treat women, I look at the whole picture, which is why I recommend a lot of testing. But the first thing I consider is the possibility of underlying gastrointestinal or hormonal imbalances. I try a lot of natural solutions to see whether the symptoms subside; these are always my preference before turning to prescriptions.
Some women are very familiar with skin changes that occur regularly around their monthly cycle, such as an increase in acne (sometimes known as hormonal acne).
Fluctuating hormones are normal throughout the month. Estrogen levels dip to their lowest point just before your period begins, then rise slowly to their peak mid-cycle, dropping again in the second half of your cycle.
Progesterone follows an opposite schedule, with low levels in the first half of the cycle. It reaches its highest point a week before your period, then rapidly drops just before menstruation begins.
Your epidermis and dermis contain both estrogen and progesterone receptors, which means these changes can have a large impact on your skin, including its moisture levels, elasticity and texture.
The sebaceous glands in the skin produce sebum, a natural oil, and secrete it through your pores. When androgens are out of balance, these glands produce too much sebum, which can lead to inflammation and acne.
Estrogen impacts collagen production, hydration and skin texture. When levels are low, sensitive skin and visible changes like fine lines, dry skin and wrinkles may result.
DHEA, another important hormone, has been shown to increase collagen production, helping keep skin healthy. That means low DHEA levels can lead to skin problems.
Both thyroid hormones and cortisol can also affect skin’s appearance. Cortisol boosts oil production, which can result in clogged pores and increased acne. The connection between imbalanced thyroid hormones and skin problems is well established although not entirely understood.1
Underlying hormonal imbalances can prompt a vast range of skin conditions. While many other conditions also impact the skin, hormonal imbalances are a great place to start looking. Here are some specific issues that result from imbalanced hormones.
Acne. Acne is the direct result of excess sebum production, which clogs the pores, leading to pimple formation. Testosterone (present in both males and females) has been shown to be a significant factor in acne development.2
One study found 72 percent of 207 women with acne who participated also had excess levels of androgens, including testosterone.3 This can come to from high stress that affects the adrenal glands and the secondary hormones.
Other hormones can affect acne as well. For instance, research has shown that women nearing menopause who have acne outbreaks have normal androgen levels but low estrogen.4
Psoriasis. Psoriasis is a disease in which skin regenerates faster than normal, causing a range of uncomfortable symptoms, most commonly red, itchy, scaly patches on the skin. The consensus is that it’s an immune response gone wrong, and hormones might play a role. Flare-ups are common during puberty, after pregnancy and during menopause, and many women’s symptoms subside during pregnancy.
Hives. Chronic urticaria (hives) occurs much more frequently in women. Flare-ups are common during hormonal fluctuations resulting from the menstrual cycle. Research has shown that estrogen seems to trigger histamine production by mast cells,5 which can increase the occurrence of hives.
Dark circles. If you’re constantly being asked if you’re tired due to the shadows under your eyes, you may have hormonal issues. Both lack of sleep and food sensitivities produce this effect on sensitive undereye skin.
That lack of sleep can directly result from hormonal imbalance, specifically high cortisol. Chronically high cortisol wreaks havoc on your sleep cycle, leaving you with visible evidence of chronic sleep deprivation. Food sensitivities can also wreck your hormones, so those dark circles may be telling you more than you know.
Skin tags. Skin tags are very small lesions that occur most commonly on the neck or in the armpits. They can also form in other areas, including on the eyelids and under female breasts. Research has shown an association between skin tags and insulin resistance.6 When insulin levels are out of balance, a decrease in estrogen can result. Poor elasticity allows skin layers to overlap, resulting in skin tags.
Dry skin. While dry skin is a common issue with many causes, it can be related to hormonal imbalances. When sex hormone levels drop, oil production decreases and skin dries out. Thyroid hormones can also impact sebum production and blood circulation, leading to dry skin.
Ensuring your hormones are well balanced can help clear up skin problems when nothing else has helped. And you don’t need a prescription to do so. These small changes can make a big difference in your journey toward balanced hormones, clear skin and a healthier life.
Choose clean beauty products. Additives in cosmetics have been proven to interfere with metabolism of sex hormones.7 Despite claims that they promote a youthful appearance, many chemicals the beauty industry uses can actually cause inflammation, leading to older-looking skin and blemishes.
Read the labels on your beauty products and avoid any that contain synthetic chemicals. A number of companies are committed to providing natural alternatives. Check the Environmental Working Group’s database of skin care and beauty products (ewg.org/skindeep) to find options that are safe and natural.
Eat a hormone-friendly diet. A healthy, natural diet filled with organic whole foods is the best option for hormonal balance. See below for my top five hormone-balancing foods. On the other hand, processed foods and sugar-laden products will cause blood sugar spikes and lead to insulin resistance.
Avoid alcohol as much as possible, and pay attention to potential food sensitivities (gluten, dairy, etc.). But don’t try to change everything at once. Instead, for example, add one extra serving of vegetables to your plate, or reduce your carb-heavy sides by half. If you phase out the less healthy choices slowly, you might not even miss them.
Hydrate properly. Did you know sex hormones affect hydration?8 When estrogen and progesterone are in flux, you might need even more water to stay properly hydrated. Dehydration can lead to dry, itchy, dull skin and an uneven complexion.
Prioritize sleep. Your body needs adequate sleep to perform its essential duties of removing toxins, repairing tissue and producing hormones, among other things. Just one sleepless night can disrupt hormonal balance, so make it your goal to sleep well every night.
Be sure your environment is conducive to restful sleep. A cool, dark, electronics-free room is best. A nightly routine can also help. If you wake up during the night and don’t fall back asleep easily, don’t reach for electronics. Sip a cup of herbal tea, meditate, read a book or write in a journal until you feel sleepy again.
Boost your nutrients. It would be fantastic if we could get all the essential nutrients we need from food, but industrial farming and depleted soil have made that nearly impossible. I recommend that all women take a daily, high-quality multivitamin and an essential fatty acid supplement. EFAs, in particular, help keep your skin deeply moisturized.
Keep calm and move on. Finding ways to destress and stay physically active will both boost hormonal balance and help keep your skin looking its best. Exercise is one great way to reduce stress, and keeping stress levels low keeps cortisol low as well.
Exercise can also reduce inflammation and help your body naturally detoxify. Other stress relief practices, such as meditation, gratitude, deep breathing and mindfulness, can also keep hormones stable. A great place to begin is to find an activity you love and commit to doing it every day.
If your skin is healthy, the rest of your body probably is too. Janet tried my suggestions and was thrilled with their impact on her skin (and the rest of her symptoms too).
Skin problems can start small. If you handle them quickly, you can avoid the major issues that occur when you let them go too long. Issues with your skin can also be an important clue that something larger is going on inside, so it’s critical to pay close attention to any changes.
Keeping your hormones balanced can help keep you looking (and feeling) great, inside and out.
Your endocrine system is made up of glands responsible for secreting and regulating hormones, which carry important messages throughout your body. These chemical messengers include sex hormones, thyroid hormones, adrenaline and cortisol, and insulin. There’s an optimal level for each hormone, and even slight imbalances can cause big health issues.
That’s because hormones work together to keep you in a state of homeostasis, or balance. They target specific body tissues or cells when they bind to receptors inside or on the surface of these cells.
But if hormone levels are a little out of balance, the messages they send become jumbled. This can cause other chemical levels to also become skewed, making it more and more difficult to bring your system back into balance. And when that happens, those imbalances cause a wide range of symptoms.
Here are five things to include in your diet regularly to heal hormonal imbalances.
We need adequate protein to release hormones that regulate food intake and appetite. Research shows protein lowers levels of ghrelin (the “hunger hormone”) and stimulates production of hormones that help you feel full.
One study showed that people eating high-protein meals were 25 percent less hungry than those eating normal-protein meals.1 Another found women eating a diet of 30 percent protein felt fuller and had higher levels of GLP-1 (a hormone that helps you feel full) and a faster metabolism than those eating a 10 percent protein diet.2
Besides meat, particularly organic, there are plenty of other great options: nuts and seeds, oats, quinoa, lentils, cottage cheese and Greek yogurt. Whole eggs (white and yolk) are great not only for protein but to promote healthy levels of appetite-regulating hormones.3
I hope you know by now that fat is not the enemy. Your body needs different types of fat to make hormones. Healthy fats also help you feel satiated, fight inflammation and boost metabolism.
Medium-chain triglycerides (MCTs) reduce insulin resistance,4 and some of the best sources are coconut oil, palm oil and pure MCT oil (add it to your morning coffee for an extra energy boost). Other top sources of healthy fat are avocados, coconut oil and grass-fed butter.
Fatty fish like salmon are an amazing source of omega-3 fatty acids, which lower inflammation, boost cognitive function, lower cortisol and adrenaline, and increase insulin sensitivity.5
Beverages can do just as much as food for hormone health. Water is the best choice for hydration, but green tea is excellent, too. An antioxidant, epigallocatechin gallate (EGCG), in green tea provides significant health benefits.
Studies show green tea can increase insulin sensitivity and lower insulin levels. A detailed analysis of 17 studies linked it to significantly lower fasting insulin.6 Try having one to three cups daily.
Fiber increases insulin sensitivity and boosts hormones, such as leptin, that keep you feeling full. Soluble fiber, in particular, has the strongest impact on appetite and eating habits.
Fiber affects estrogen levels and reduces the risk of certain cancers. One review of 17 studies concluded a high-fiber diet could greatly reduce ovarian cancer risk, compared to a low-fiber diet.7
Adding fiber to your diet is easy when you consume a range of fruits and vegetables. Some of the best sources are apples, pears, strawberries, avocado, bananas, sweet potato, lentils, chickpeas, broccoli and beets.
Probiotics help balance gut bacteria. The good bacteria in your gut metabolize and recycle hormones, helping to control symptoms of menopause, PMS and perimenopause, so having enough of them is essential.
You can boost their numbers with a daily probiotic supplement, but eating fermented foods also helps. Add foods and drinks like sauerkraut, yogurt, kimchi, tempeh, kefir and kombucha to your diet.
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