Acne during periods? Here's what you should know to prevent breakouts, pimples, boost skin health

Increased oil production, combined with dead skin cells, can clog pores, leading to acne. (Image: Canva)

Acne during periods, commonly referred to as menstrual acne, is a widespread skin concern that affects many individuals with menstrual cycles. It primarily stems from hormonal fluctuations throughout the cycle, particularly in the luteal phase (the time between ovulation and the start of menstruation). During this phase, the body experiences a drop in oestrogen and a rise in progesterone and androgens, which stimulates the sebaceous glands to produce more oil. This excess oil, combined with dead skin cells and bacteria, can clog pores, leading to breakouts, typically appearing on the face, chin, and jawline.

While menstrual acne can be frustrating, it is a natural part of the body’s response to hormonal shifts. Understanding its causes can help in managing and treating the condition effectively using both natural and medical approaches, says Surat-based gynaecologist Dr Harshita Narang.

Real reasons for period acne:

Hormonal fluctuations:

Increase in androgens: Right before menstruation, the levels of progesterone and oestrogen drop, while androgens (like testosterone) rise. This hormonal shift increases oil (sebum) production in the skin, says Dr Narang.

Excess sebum production: The increased oil, combined with dead skin cells, can clog pores, leading to acne.

Inflammation: Hormonal changes also cause inflammation in the skin, making breakouts worse.

Bacterial growth: The excess oil creates an environment for Propionibacterium acnes (acne-causing bacteria) to thrive, leading to the development of pimples.

Stress: Stress during periods may worsen hormonal imbalance, causing more acne.

Natural ways to cure and manage period acne:

Dietary changes:

Low-glycaemic foods: Focus on whole grains, fruits, vegetables, and legumes, which help balance insulin levels and reduce inflammation.

Anti-inflammatory foods: Include omega-3-rich foods like flaxseeds, chia seeds, walnuts, and fatty fish (salmon, mackerel) to reduce inflammation and hormonal imbalances.

Avoid dairy and sugar: Dairy and high-sugar foods can increase insulin and androgen levels, triggering acne. Reducing or eliminating these may help clear up your skin, says Dr Narang.

Green tea: Rich in antioxidants, green tea helps reduce inflammation and lowers sebum production. Drinking it or using it as a toner can be beneficial.

Also see | Boost skin health: Use niacinamide, vitamin C, PHAs, peptides to reduce fine lines, prevent acne

Herbal supplements:

Vitex (Chasteberry): This herb helps balance progesterone levels, potentially reducing hormonal acne. However, it’s best to consult with a healthcare provider before starting it.

Spearmint tea: Spearmint tea has anti-androgenic properties that may help reduce excess oestrogen, thus controlling acne.

Turmeric: Known for its anti-inflammatory properties, turmeric (both in diet and as a face mask) can help reduce inflammation and acne.

Skincare routine with natural ingredients:

Tea tree oil: This natural antibacterial agent helps reduce acne-causing bacteria. Use it as a spot treatment by diluting it with a carrier oil like coconut or jojoba oil.

Aloe vera: Aloe vera has soothing and anti-inflammatory properties. Apply pure aloe gel to calm irritated skin and heal acne faster.

Honey: Raw honey has antimicrobial properties and can be used as a face mask to help clear acne. Apply it to affected areas for 15-20 minutes before rinsing off.

Apple cider vinegar: ACV helps balance skin pH and has antibacterial properties. Dilute with water (1:3 ratio) and use it as a toner to control acne.

Stay hydrated: Drinking plenty of water helps flush out toxins and keeps your skin hydrated, which can prevent excess oil production.

Manage stress naturally:

Yoga and meditation: These practices help manage stress and reduce the hormonal imbalances that trigger acne.

Adequate sleep: Ensure you’re getting 7-8 hours of sleep, as sleep regulates hormones and reduces stress, helping to prevent acne flare-ups.

Exercise regularly: Exercise helps improve blood circulation, flush toxins, and balance hormones. Activities like walking, yoga, or swimming can be beneficial.

Exfoliate gently: Use natural exfoliants like oatmeal or sugar scrubs to gently remove dead skin cells and unclog pores, preventing acne from forming.

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