Hormonal changes can have a significant impact on your skin. Whether you're navigating puberty, pregnancy, menopause, or even the monthly ups and downs of your cycle, these shifts can manifest as acne, dryness, increased sensitivity, or uneven tone.

The good news? With the right strategies, you can support your skin through these changes and maintain a healthy glow. 

Here are five evidence-backed ways to care for your skin during hormonal shifts:

1. Nourish Your Skin from Within

Your skin reflects what you put into your body - plus, your skin needs the right balance of nutrients, minerals and vitamins to stay healthy and youthful.

During hormonal shifts, prioritise foods rich in antioxidants, healthy fats and vitamins. Omega-3 fatty acids (found in salmon, chia seeds, and walnuts) can help reduce inflammation, while vitamin C-rich foods (like oranges, kiwis, and bell peppers) support collagen production.

Staying hydrated is equally crucial—aim for at least 8 glasses of filtered water a day to keep your skin plump and supple.

2. Balance Your Hormones with Herbs

Certain herbs, known as adaptogens or phytohormonal plants, are unique in that they help the body regulate hormonal fluctuations, reduce stress and improve your body's ability to maintain equilibrium.

Maca root, for example, is a well-known adaptogen that supports the endocrine system, helping to balance oestrogen and progesterone levels, whether during menstruation, PMS or menopause. 

Ashwagandha is another powerful adaptogen that helps regulate cortisol, the stress hormone. As high cortisol levels can disrupt the balance of other hormones such as oestrogen, progesterone, and testosterone, its assistance in the reduction of stress throughout the body is extremely helpful in promoting hormonal balance. 

You can find organic Maca root, KSM-66® organic Ashwagandha and other powerful hormone-balancing herbs in Ora's Hormonal Balance - find out more here.

3. Use Gentle, Natural but Targeted Skincare

If it is hormonal acne that you're struggling with, look for skincare products that contain natural ingredients that are both gentle yet targeted. Look out for the following ingredients in your skincare products:

Tea tree oil: Antibacterial, antifungal, and anti-inflammatory and targets acne-causing bacteria while reducing redness and swelling.

Willow bark extract: A natural source of salicylic acid which helps to unclog pores, exfoliate dead skin and reduce inflammation.

Niacinamide (Vitamin B3): Anti-inflammatory and sebum-regulating, helping to reduce redness, control excess oil production and strengthen the skin barrier to prevent breakouts. 

Green tea extract: Antioxidant and anti-inflammatory, helping to soothe redness, reduce swelling and fight free radicals that can worsen acne.

However, if dryness and dullness are the issues, look out for:

Vitamin C (Kakadu Plum): Brightens skin, fades dark spots, and boosts collagen production.

Papaya enzymes (Papain): Gently exfoliates dead skin, leaving skin smooth and radiant.

Licorice root extract: Inhibits melanin production to even out skin tone and combat dullness.

Rosehip oil: Rich in vitamins A and C, it promotes collagen production and brightens the complexion.

4. Nourish Your Gut Microbiome

Your gut and skin are closely connected through the gut-skin axis. A disrupted gut microbiome can exacerbate hormonal skin issues like acne or eczema, so try incorporating fermented foods like yogurt, kimchi and sauerkraut into your diet, or consider a high-quality probiotic supplement to maintain a healthy gut.

Limiting processed foods and added sugars can also support a balanced microbiome and reduce skin inflammation.

5. Protect Your Skin from External Stressors

Hormonal shifts can make your skin more vulnerable to environmental stressors like UV rays and pollution. Daily sunscreen use is non-negotiable - choose a broad-spectrum SPF 30 or higher.

Antioxidant serums, like those containing vitamin C or E, can provide an extra layer of protection against free radicals. At the end of the day, ensure you're thoroughly cleansing your skin to remove makeup, sweat, and pollutants that may accumulate.

Key Takeaways

Hormonal changes can be challenging, but they don’t have to wreak havoc on your skin. By nourishing your body, balancing your hormones, and adopting a gentle skincare routine, you can support your skin through these natural transitions. Remember, consistency is key - small, mindful changes to your routine can lead to big improvements over time!