Hormones impact a whole lot more than mood. They play a huge part in the look and feel of skin. Changes to our skin can be frustrating. That huge skincare haul won’t always be the answer. Sometimes it’s our hormones that are responsible for these changes. Understanding how hormones effect skin can take your skin routine to the next level. However, keeping up with hormones can be difficult as they change with age, menstrual cycles, diet and lifestyle habits. DOSE writer Demi explains how skin hormones might be messing with your skin. From how to start your day to foods to avoid for glowing skin.
Understanding which hormones effect skin and how
Melatonin repairs skin cell damage from external elements such as air pollution and sun.
Estrogen helps our skin stay hydrated. It supports our skins oil production and elasticity.
Cortisol controls stress. High levels of cortisol can cause an imbalance in other hormones and even result in acne.
Progesterone improves circulation and decreases inflammation. In coordination with estrogen and androgens, fluctuations of progesterone can lead to acne and pigmentation.
Androgens are male hormones that affect hair growth, voice change and libido. It helps prevent skin from going dry.
Insulin regulates the body’s sugar levels. When the body is insulin resistant, various skin conditions can occur, such as skin tags or acne.
How to make your skin hormones happy
Start your day with phytoestrogen-packed foods – Phytoestrogens are found in plants—think sunflower seeds, nuts, flax seeds, nut butters and chickpeas.
Avoid sugar – insulin can seriously imbalance your hormones. Avoiding sugar out right is difficult, so try cutting down on sugars gradually and watch and feel your body change – not just your skin.
De-stress – we all know that stress shows in our skin. Increased stress can also effect our insulin levels and result in imbalanced hormones. This can result in breakouts and acne. It’s important to take a few minutes out of each day to destress by either meditation, a walk or anything that works for you to feel more zen.
Stay hydrated – Mild dehydration mainly results from too much caffeine and stress. Skin needs water to maintain elasticity, so drink up and avoid excess caffeine. Find out how much water you should drink a day and stick to it. It’ll become a habit in no time.
Supplements to support your skin hormone balance:
Some of us have a list of supplements we take every morning and some may be treating your skin without you even knowing. We’ve listed some of the supplements you can take for a simple way to keep your skin hormones happy:
- Vitamin D, 1000 IU a day – for healthy tissue , collagen and increases mood and metabolism.
- Omega 3 oils, 1000 to 2000 mg a day – natural lubricants for the skin, eyes and joints. The magic trick for youthful glowing skin. Vegan’s can get their omega 3 fix from flax seeds too.
- Vitamin C, 100 mg a day – supports collagen health, and a great vitamin to take every day for general health (including skin of course).
- Biotin, 600 mcg a day – supports cell growth and improves nail and hair health.
- Folic acid, 400 to 800 mcg a day – great for keeping hormones balanced and maintaining collagen health.
For more skin tips read why green tea masks are magic for your skin.
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Born and bred in London and an avid vegan, Demi has explored most of the hidden vegan spots in London and is on a mission to try them all. Her experience working for wellness and vegan startups has enhanced her passion for health trends and vegan food. Her time is mostly spent in vintage stores, painting or cleaning her growing sneaker collection. Her next goal is to earn her scuba diving license and hopefully explore oceans all around the world.