Hormonal acne, which foods should be avoided?

Hormonal acne is a common skin condition that affects many people, especially women. Hormonal fluctuations, often related to the menstrual cycle, pregnancy, or menopause, can trigger breakouts. It is essential to understand the impact of diet on this condition, and the foods to avoid in case of hormonal acne.

This article focuses on foods to avoid for hormonal acne and offers healthy alternatives. To improve skin health, it is also recommended to use dietary supplements for the skin and to consult specific treatments for hormonal pimples and their solutions.

Hormones play a crucial role in regulating many bodily functions, including skin health. They influence key processes such as sebum production, cell regeneration, healing, and even the inflammatory response. Among the hormones most involved in skin health are androgens, estrogens, progesterone, cortisol, and insulin.

Influence of hormones on the skin

• Androgens (testosterone, DHT, etc.): These hormones stimulate the sebaceous glands, leading to increased sebum production. An excess of sebum can clog pores and promote the proliferation of bacteria responsible for acne (notably Cutibacterium acnes). This influence is particularly noticeable during adolescence and in women suffering from hormonal imbalances, such as polycystic ovary syndrome (PCOS).
• Estrogens: These hormones have a regulatory effect on sebum production and possess anti-inflammatory properties. A balanced level of estrogens contributes to more hydrated, elastic, and radiant skin. During menopause, the decrease in estrogens can lead to dry skin and loss of firmness.
• Progesterone: It also influences sebum production, although its effect is less pronounced than that of androgens. During the luteal phase of the menstrual cycle, the increase in progesterone can lead to water retention and thickening of the skin, promoting pore blockage.
• Cortisol (stress hormone): During periods of stress, cortisol levels increase, indirectly stimulating sebum production and promoting inflammation. This can worsen skin conditions such as acne, eczema, or psoriasis.
• Insulin and Growth Hormones: A diet high in sugars and high glycemic index products can cause insulin spikes, which in turn stimulate the production of androgens and increase sebum secretion.

Impact of hormonal fluctuations on the skin

Hormonal variations can have visible effects on the skin at different times in life:

• In adolescence: An increase in androgens leads to an overproduction of sebum, causing juvenile acne.
• During the menstrual cycle: Before menstruation, hormonal fluctuations can exacerbate hormonal acne due to excessive sebum production.
• During pregnancy: Hormonal changes can either improve the appearance of the skin by making it more radiant (the pregnancy "glow" effect) or cause acne breakouts and pigmentation spots (melasma).
• At menopause: The decrease in estrogen leads to a reduction in skin elasticity, drier skin, and sometimes the onset of late-onset acne due to a relative imbalance between androgens and estrogens.

Understanding and Managing Hormonal Acne

To effectively treat hormonal acne, it is essential to identify the underlying cause of the hormonal imbalance. Management strategies include:

• The adoption of a balanced diet, rich in anti-inflammatory nutrients and low in refined sugars.
• Stress management through techniques such as meditation, yoga, or physical exercise.
• The use of suitable care, including active ingredients such as salicylic acid, retinol, or zinc, which help regulate sebum production and limit inflammation.
• The use of medical treatment, such as hormonal contraception, anti-androgens (spironolactone), or dermatological treatments in the case of persistent acne.

By understanding the role of hormones and their influence on the skin, it becomes easier to adopt suitable solutions to maintain healthy and balanced skin.

Diet plays a key role in the regulation of hormones and inflammation, two major factors influencing hormonal acne. 

Some foods, particularly those that impact sebum production or stimulate inflammation, can worsen skin breakouts. It is therefore essential to identify and limit these foods to promote healthier skin.

1. High glycemic index foods

Foods with a high glycemic index (GI) rapidly increase blood sugar levels, leading to a strong secretion of insulin. This hormone stimulates the production of androgens and promotes an overproduction of sebum, thus creating a favorable environment for acne breakouts.

Impact of refined sugars

Refined sugars, found in pastries, sodas, candies, and industrial cereals, cause significant glycemic spikes. This rapid increase in blood glucose levels leads to increased insulin production, thereby promoting skin inflammation and pore blockage. Furthermore, these foods contribute to oxidative stress, an aggravating factor for the skin.

Alternatives to high GI foods

To avoid these negative effects, it is preferable to prioritize low glycemic index foods such as:

• Fresh fruits like berries, apples, and citrus.
• Green vegetables rich in fiber such as spinach, broccoli, and green beans.
• Whole grains like quinoa, oats, and brown rice.

These foods provide sustained energy without causing significant fluctuations in blood sugar levels, thereby reducing the risks of hormonal acne.

2. Dairy products and hormonal acne

Dairy products are often blamed for the development of hormonal acne due to their impact on hormones and inflammation.

Why dairy products are problematic

Milk and its derivatives contain natural growth hormones as well as proteins (such as casein and whey) that stimulate insulin production. This stimulation leads to an increase in androgens and an overproduction of sebum, thereby worsening acne. Additionally, some dairy products contain residues of added hormones that can disrupt the hormonal balance of the body.

Dairy substitutes

For those who wish to limit or eliminate their consumption of dairy products, here are some alternatives:

• Plant milks: almond, soy, oat, rice, or coconut.
• Plant-based yogurts made from cashew, almond, or coconut.
• Plant-based cheeses made from nuts or nutritional yeast.

These alternatives provide an excellent source of nutrients while being more respectful of hormonal balance and skin health.

3. Processed foods and additives

Industrial and ultra-processed foods often contain substances that can worsen hormonal acne due to their inflammatory effect.

Effects of processed foods on the skin

Prepared dishes, industrial snacks, and store-bought sauces often contain:

• Preservatives and artificial colorants.
• Hydrogenated fats and refined oils.
• Excess salt and hidden sugar.

These compounds can disrupt hormonal balance and promote a chronic inflammatory state, which negatively impacts the skin.

For more information on the relationship between pimples and diet, check out our article on pimples and acne diet.

How to avoid food additives

To minimize exposure to additives and improve skin health:

• Prioritize raw and unprocessed foods.
• Read labels carefully and avoid products containing unknown or hard-to-pronounce ingredients.
• Cooking at home with fresh ingredients.

Adopting a more natural and refined diet not only improves the skin but also overall health.

4. Saturated fats and pro-inflammatory diet

The balance of fats in the diet strongly influences the condition of the skin. An excessive consumption of saturated fats and unbalanced oils can worsen inflammation and promote acne breakouts.

Foods high in saturated fats

The main sources of saturated fats to limit are:

• Fatty meats (beef, lamb, cold cuts).
• Whole dairy products (butter, cream, fatty cheeses).
• Fried foods and fast food.

These foods promote the production of inflammatory molecules in the body, contributing to hormonal acne.

The dangers of pro-inflammatory foods

Besides saturated fats, other types of foods can also promote inflammation, including:

• Oils rich in omega-6 (sunflower oil, corn oil, soybean oil).
• Hydrogenated margarines and fats.
• The excesses of red meat and processed products.

To restore a good lipid balance and reduce inflammation, it is better to incorporate more omega-3 rich foods, such as fatty fish (salmon, mackerel, sardines), flaxseeds, and nuts.

The benefits of antioxidants and omega-3

Antioxidants and omega-3s play a protective role against inflammation and skin damage. Foods rich in these nutrients, such as berries, nuts, and fatty fish, are beneficial for skin health.

Examples of diets beneficial for the skin

• Mediterranean diet: rich in fruits, vegetables, and fish, this diet is anti-inflammatory and beneficial for the skin.
• Vegan diet: by excluding animal products, it can reduce inflammation and improve the appearance of the skin.

Why water is essential for healthy skin

Water plays a fundamental role in skin health, especially in cases of hormonal acne. 

It helps eliminate toxins and waste accumulated in the body, thereby reducing inflammation that can worsen skin rashes. 

Sufficient hydration also helps maintain the balance of sebum: dehydrated skin can produce an excess of sebum to compensate, which promotes pore blockage and the appearance of blemishes. 

Furthermore, water contributes to good blood circulation, providing skin cells with the essential nutrients for their regeneration and radiance. Well-hydrated skin is also more supple, more resilient, and less prone to redness and irritation.

Tips for staying well hydrated

To optimize hydration and its benefits for the skin, it is recommended to drink between 1.5 and 2 liters of water per day, or even more in case of physical activity or hot weather. 

Hydration is not limited to pure water: infusions, lemon water, or unsweetened herbal teas are excellent alternatives. 

Incorporating water-rich foods into your diet is also an effective strategy: cucumbers, watermelons, zucchinis, oranges, and tomatoes are valuable allies for maintaining a good level of hydration. 

Avoiding sugary drinks and excessive caffeine is also advised, as they can promote dehydration and disrupt the skin. 

Finally, it can be helpful to have a water bottle on hand to remember to drink throughout the day and thus support skin health from the inside.

Beneficial supplements for hormonal acne

Dietary supplements can support skin health by providing essential nutrients. For example, a zinc treatment can regulate sebum production and reduce inflammation. Probiotics, omega-3s, and antioxidants are also beneficial.

Presentation of the Perfect Skin Program by D-LAB

The Perfect Skin Program by D-LAB is specially designed to address skin imbalances related to hormonal acne. 

He uses natural ingredients such as wild pansy, stinging nettle, and zinc to purify and balance the skin. This program works deeply to improve the health and appearance of the skin.

Avoiding certain foods can play a crucial role in managing hormonal acne. Dairy products, high glycemic index foods, and processed foods are examples of foods to avoid. 

It is also important to adopt a balanced diet, rich in antioxidants and omega-3s, and to stay well hydrated. 

To support skin health, the use of dietary supplements like those offered by D-LAB can be very beneficial. 

For a deeper understanding of the relationship between pimples on the face and stress, read our article on pimples on the face and stress.

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• Melnik, B. C., Schmitz, G. (2009). Role of insulin, insulin-like growth factor-1, hyperglycaemic food and milk consumption in the pathogenesis of acne vulgaris. Experimental Dermatology, 18(10), 833-841.
• Fabbrocini, G., Annunziata, M. C., D'Arco, V., De Vita, V., Lodi, G., Mauriello, M. C., Pastore, F., Monfrecola, G. (2010). Acne Scarring Treatment Using Skin Needling. Clinical and Experimental Dermatology, 35(8), 874-879.