Pimples in your 30s? here's why and how to deal with adult acne with care

Adult acne may be stubborn, but it’s manageable with the right care. Avoid harsh treatments, listen to your skin, and seek expert advice when needed (Image: Canva)

Adult acne is common, especially among women in the age bracket of 20s to 40s. It shows up differently, often around the jawline and chin, and can be painful and persistent. More than just skin deep, adult acne can take a toll on your mood. However, it is possible to manage it and prevent lasting damage.

Acne isn’t just a teenage skin issue. “Hormonal imbalances, stress, poor skincare habits, and even certain medications can lead to adult breakouts,” says Dr Shareefa Chause, Dermatologist, Mumbai. “Women especially notice flare-ups around their periods, during menopause, or when dealing with conditions like PCOS,” says Dr Chause and adds, “Besides, using comedogenic (pore-blocking) makeup, skipping proper cleansing, and eating too much dairy or sugar can worsen the problem,” If left unchecked, adult acne can leave behind pigmentation and scars.

What makes adult acne even more difficult is the emotional strain. “Breakouts can lower self-esteem, increase anxiety, and even make people avoid social situations, shares Dr Chause. “Unlike teen acne, adults often expect clear skin, so when flare-ups happen, it can be embarrassing and frustrating. That’s why it’s important to treat adult acne with sensitivity and a plan, not panic,”

Dr Chause shares tips to treat adult acne without damaging your skin:

Switch to gentle, non-comedogenic skincare: Use products that are labelled as non-comedogenic, fragrance-free, and alcohol-free. Harsh products can dry out the skin, making acne worse.

Cleanse twice a day, especially after sweating: “Makeup, pollution, and sweat can clog pores. A gentle cleanser, used morning and night, helps prevent breakouts,” says Dr Chause.

Avoid picking or popping: It’s tempting, but touching pimples spreads bacteria and leads to scars and dark spots.

Watch your diet: Cut down on dairy, sugar, and processed foods. Some people notice clearer skin with a low-glycaemic diet rich in fruits, vegetables, and whole grains.

Manage your stress: Yoga, deep breathing, and daily movement help balance your hormones and reduce inflammation that triggers acne.

Stay hydrated: Drink at least 8–10 glasses of water a day. Hydration keeps your skin barrier healthy and supports healing.

See a dermatologist for recurring or painful acne: “If acne is persistent, it’s time to get expert help,” says Dr Chause. “Treatments like topical retinoids, chemical peels, or hormone therapy may be recommended,”

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.