How to manage hormonal acne naturally

What should your daily routine look like?

1. 1In the morning, wash gently with a mild cleanser that does not dry your skin. Avoid scrubbing, rubbing alcohol and drying toners.
2. 2Apply a water based or noncomedogenic moisturizer as needed. Use sunscreen if you will be outdoors during the day.
3. 3In the evening, remove makeup and cleanse gently again. Wash after exercise too, rather than leaving sweat on your skin.

Products carrying that label can still worsen your acne, so stop using a product if you notice that pattern. Avoid greasy cosmetics and creams. If your hair is oily, shampoo daily and keep it away from your face. Do not pick or squeeze pimples: that increases the risk of infection, scarring and delayed healing.6

Which food changes are worth trying?

Try replacing some sugary drinks, pastries and white bread with foods that raise blood sugar more slowly, such as beans, vegetables, some fresh fruits and steel cut oats. This lower glycemic eating pattern may reduce breakouts, although research results are mixed. Small studies showing improvement followed participants for 10 to 12 weeks, so judge the change over weeks rather than overnight.2

Cow's milk has been linked to acne in some studies, and whey protein is another possible dietary contributor. Notice whether either seems connected to your flares and what happens when you leave it out. There is no established link between yogurt or cheese and increased breakouts. Dietary detective work can focus on a suspected trigger without putting the entire fridge on trial.24

Do sleep, stress and exercise help?

Stress and lack of sleep can contribute to hormonal acne, so improving sleep and reducing stress are useful parts of management. Exercise reduces stress, but its effect on acne is less certain, and sweating can aggravate breakouts. Cleanse after workouts, wear clothing that draws moisture away if your chest or back is affected, and avoid workout supplements that boost testosterone or other androgen hormones.13

When are natural measures not enough?

If skincare alone does not clear mild acne, treatments containing benzoyl peroxide or salicylic acid can help. Acne treatment generally takes four to six weeks to show improvement; that is not a timetable for lifestyle changes alone. If a medicine causes irritation, reduce how often you apply it while your skin adjusts. During pregnancy, ask your healthcare provider which acne treatments are suitable before starting one, and avoid topical retinoids.167

Seek care early for painful deep lumps, cysts, worsening acne or scarring. Also arrange an assessment if acne comes with irregular periods or unexpected hair growth: an underlying hormonal disorder needs more than skincare, and acne appearance alone cannot diagnose it. Persistent hormonal acne has prescription options, including certain contraceptives and spironolactone. Spironolactone must not be used during pregnancy.367

If you take testosterone for gender affirming care, do not reduce or stop it on your own to manage acne. A dermatologist can treat the breakouts while you continue your therapy.5