Reducing Breakouts During Menopause

I dealt with teen and adult acne well past the age when someone should have these types of problems. My acne was terrible and it took years to finally get my face to settle down. Then in comes menopause. I won't say my acne is as bad as I've seen in my life but menopause brings out a whole other level of skin care needs.

Dealing with hormonal breakouts, especially those associated from menopause, is particularly challenging. The fluctuations in hormones can lead to an increase in acne even if you were lucky and didn't deal with it much as a teen or adult. There is hope though for navigating this and protecting your skin from breakouts.

Natural Hormonal Balance

As hormone levels fluctuate during menopause, they can cause an increase in sebum production, leading to clogged pores and acne. In many women, this can mean deep, big acne that seems impossible to prevent or resolve quickly. You may notice this on the face as well as the back.

Here are some natural ways to help balance your hormones:

• Phytoestrogens: These are naturally occurring plant compounds that can mimic estrogen in the body, helping to balance hormone levels. Foods rich in phytoestrogens include flaxseeds, soy, and legumes. I also recommend my menopausal clients consider a phytoestrogen supplement, such as the Phytoestrogen from doTERRA. It is an all natural ingredient product providing the support needed in balancing estrogen. My personal favorite are the Designs for Health Fem-Guard + Balance.

Available at Dragonspit Apothecary

• Herbal Supplements: Herbs like black cohosh, evening primrose oil, and chasteberry (Vitex) are commonly used to help balance hormones during menopause. In working with my menopausal clients it works best to take many of these herbal supplements before bed for best results, especially if you suffer from night sweats.

Gaia Pro Vitex Berry

• Healthy Fats: Incorporate healthy fats like those found in avocados, nuts, seeds, and fish oil. These fats can support hormone production and balance. Menopause changes how we use healthy fats so is important to ensure we have a regular intake of them in the diet. Many women find it helpful to supplement for Omega 3s.

• Regular Exercise: Physical activity can help balance hormones by reducing stress and maintaining a healthy weight. Exercise also promotes better circulation, which can help clear up acne. In addition to circulation, it is the lymphatic movement that helps with eliminating toxins that can lead to acne. Deep tissue massage, walking, and using dry brushing all help.

Managing Stress Levels

Menopause can bring about significant changes in your body and life, leading to increased stress, which can, in turn, worsen hormonal acne. Daily stress on top of menopause stress is a combination ripe for a breakout. This is the result of digestive response where stress starts that then works against the skin's elimination pathways as it tries to eliminate toxins. Essentially, when your body is in a fight-or-flight mode of stress response, it cannot operate all the normal processes and our energetic and elimination pathways become hindered.

Natural stress management techniques can help:

• Adaptogenic Herbs: Herbs like ashwagandha, rhodiola, and holy basil are known to help the body adapt to stress and may support hormonal balance.

  
  

• Mushrooms: Lion's Mane is an adaptogenic mushroom that helps balance the stress imprint. I particularly like Host Defense capsules

  
  

• Mind-Body Practices: Incorporate relaxation techniques such as yoga, tai chi, or meditation to help manage stress and support hormonal balance.

Skincare Adjustments for Hormonal Skin

Skin can become more sensitive and dry during menopause, requiring adjustments to your skincare routine:

• Gentle Cleansers: Opt for gentle, hydrating cleansers that won’t strip your skin of its natural oils. Cleansing with milk or a mild, natural cleanser like aloe vera gel can be soothing.

  
  

• Moisturizing: Use non-comedogenic oils like jojoba or argan oil to keep your skin moisturized without clogging pores. Look for moisturizers with natural ingredients like hyaluronic acid to retain moisture.

  
  

• Natural Exfoliants: Hormonal breakouts can lead to dead skin cell buildup, which can exacerbate acne. Use gentle exfoliants like oatmeal or a mild fruit acid (like lactic acid) to help remove dead skin cells without irritating your skin.

  
  

Dietary Considerations

Your diet plays a significant role in managing hormonal acne:

• Organic Dairy Intake: Milk alternative products contain chemicals that can disrupt the hormones and cause breakouts. Opt for organic and raw forms of dairy.

  
  

• Limit Sugar and Processed Foods: High sugar levels can increase insulin and androgen levels, which may worsen acne. Focus on a diet rich in whole foods, including plenty of vegetables, fruits, and whole grains.

  
  

• Increase Fiber Intake: Fiber helps regulate blood sugar levels and can support the elimination of excess hormones. Flaxseeds, chia seeds, and whole grains are great sources of fiber.

  
  

Hydration and Sleep

Proper hydration and sleep are essential during menopause for overall skin health:

• Stay Hydrated: Drink plenty of water throughout the day to keep your skin hydrated and help flush out toxins that could contribute to acne.

  
  

• Prioritize Sleep: Hormonal changes can disrupt sleep during menopause, but good sleep is crucial for skin repair and hormonal balance. Establish a calming bedtime routine, and consider natural sleep aids like magnesium or herbal teas (e.g., chamomile or valerian).

Managing Menopausal Acne Naturally

Hormonal breakouts during menopause can be frustrating, but they can be managed with natural methods that focus on balancing hormones, reducing stress, and caring for your skin. By making these adjustments to your lifestyle and skincare routine, you can help minimize breakouts and maintain healthy, glowing skin during this transition.

If you have any other specific concerns or remedies you'd like to explore, feel free to ask!

Work with me on your health needs and goals. Book your in-person or virtual session at www.dragonspitapothecary.com

Dragonspit Apothecary LLC