How do you prevent acne before your period?

Many women experience acne just before their period. This is due to hormonal fluctuations, especially increased levels of estrogen and progesterone. These hormones stimulate the sebaceous glands, causing them to produce more sebum. This sebum can mix with dead skin cells and bacteria, resulting in pimples.

How do you prevent acne around your period?

• Limit alcohol the week before your period

Alcohol puts a strain on your liver, which is responsible for metabolizing hormones like estrogen. If your liver function is sluggish, that extra alcohol will overload your liver, contribute to estrogen imbalances and could cause acne.

• Prepare your skin

The week before your period is the luteal phase of your menstrual cycle. In this phase, progesterone levels rise, which can stimulate sebum production. Use a gentle cleanser that does not dry out the skin and moisturize your skin well. Regularly use a serum that prevents pore clogging, such as an azalein serum or vitamin A serum. These gently remove dead skin cells so that clogged pores have less chance.

• Keep your blood sugar levels balanced

You're probably craving carbs and sugar more this week, and that makes sense considering what's happening hormonally. But eating too much sugar disrupts your blood sugar levels and can lead to acne.

Focus on complex carbohydrates (such as pumpkin, sweet potatoes, quinoa, beets) and avoid sugary drinks and processed foods with added sugar. Make sure you combine carbohydrate-rich foods with healthy fats and proteins.

• Optimize progesterone levels with diet

When your progesterone levels are low, androgens can take over and produce more sebum, which can lead to acne. Eat foods rich in zinc, magnesium, vitamin C, vitamin B6 and vitamin B12 to support progesterone production.

• Optimize your stress response

Stress reduces progesterone and affects your body's ability to metabolize other hormones and get rid of environmental pollutants that can contribute to acne.

Embrace gentle forms of stress relief, such as yoga, breathing techniques, walking in nature or a gentle massage.

• Improve the blood circulation in your pelvis

Pelvic stagnation can affect progesterone production and the health of your menstrual cycle.

Improve pelvic circulation and lymph flow by exercising regularly, standing more than sitting, having good posture, massaging your abdomen (unless you have an IUD), and addressing any constipation.

• Tune your rhythms

As your estrogen and progesterone levels naturally drop in the week before your period, you may find yourself wanting to be more introverted, taking on fewer tasks and seeking more silence in your daily life.

The hormonal fluctuations during your menstrual cycle can have a major impact on your skin. By eating healthy, exercising regularly, relaxing and using the right skin care products, you can tackle the influence of hormones on your skin.