As summer approaches, the quest for radiant, glowing skin becomes a priority for many. However, beyond the surface-level solutions and myriad skincare products available, lies a fundamental aspect that is often overlooked: hormonal balance. Achieving a harmonious hormonal state is crucial not just for overall health but also for maintaining that coveted summer skin glow.
Hormones play a pivotal role in skin health, acting as messengers that influence how our skin functions and reacts to environmental changes. When hormones are balanced, the skin is likely to appear clear, vibrant, and healthy. Conversely, hormonal imbalances can wreak havoc, manifesting as acne, excessive dryness, or an overly oily complexion. These issues often intensify during the summer months due to increased exposure to sun, changes in diet, and heightened stress levels associated with hectic summer activities.
So, why does summer particularly exacerbate these skin issues? The answer lies in the seasonal shifts that influence our body’s regulatory systems. Increased temperatures lead to more sebum production and sweat, both of which can clog pores and promote acne. Furthermore, the longer daylight hours increase our exposure to UV rays, which can not only damage skin cells but also affect the delicate balance of hormones responsible for skin health.
Estrogen is often referred to as the “beauty hormone” because of its crucial role in maintaining skin hydration, thickness, and elasticity. It promotes the production of collagen and natural oils, which keep the skin looking youthful and supple. A decline in estrogen levels, as seen during menopause or certain phases of the menstrual cycle, can lead to dryness, thinning of the skin, and the formation of wrinkles.
Testosterone, primarily known as a male hormone, is also present in females in smaller amounts. It regulates sebum production, which can impact skin texture and oiliness. Elevated levels of testosterone can lead to an overproduction of sebum, resulting in oily skin and acne. This is particularly evident during puberty or hormonal disorders like polycystic ovary syndrome (PCOS).
Cortisol, the body’s primary stress hormone, can have a profound impact on the skin. Elevated cortisol levels, often due to chronic stress, can lead to various skin problems such as acne, eczema, and psoriasis. Cortisol can trigger the production of sebum and inflammation, which contribute to these conditions.
During summer, several hormonal skin issues can become more pronounced:
Summer introduces a unique set of challenges that can worsen hormonal skin problems:
Incorporating anti-inflammatory foods into your diet can significantly impact hormonal balance and skin health. Omega-3 fatty acids, found in fatty fish like salmon, flaxseeds, and walnuts, play a crucial role in reducing inflammation and regulating hormone production. These healthy fats help maintain the skin’s lipid barrier, keeping it hydrated and supple.
Antioxidants, present in berries, leafy greens, and nuts, help combat oxidative stress and free radical damage, both of which can disrupt hormonal balance. Consuming a diet rich in antioxidants supports overall skin health by protecting against environmental damage and promoting cellular repair.
Fiber-rich foods, such as whole grains, legumes, fruits, and vegetables, aid in hormone regulation by supporting digestive health. Fiber helps eliminate excess hormones from the body and stabilizes blood sugar levels, preventing insulin spikes that can affect hormonal balance. A Mediterranean diet is a great choice for hormone balance.
A healthy gut microbiome is essential for hormonal balance and, consequently, skin health. Probiotics, found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, promote a balanced gut flora. A healthy gut can improve digestion, enhance nutrient absorption, and reduce inflammation, all of which contribute to balanced hormones.
Probiotic supplements can also be beneficial, particularly for those who do not consume enough fermented foods. By supporting gut health, probiotics can help regulate hormones and improve skin conditions like acne and eczema. See my book The Holistic Guide To Gut Health for more information.
Chasteberry, also known as Vitex, is a powerful herb known for its ability to regulate hormonal levels, particularly in women. It works by influencing the pituitary gland to balance the production of estrogen and progesterone. Chasteberry is commonly used to alleviate symptoms of PMS, irregular menstrual cycles, and hormonal acne. Incorporating Chasteberry supplements can help stabilize hormonal fluctuations, promoting clearer, healthier skin. Do not use if taking birth control.
Ashwagandha is an adaptogenic herb renowned for its ability to reduce cortisol levels and manage stress. Elevated cortisol can lead to various skin issues, including acne and premature aging. By lowering cortisol levels, Ashwagandha helps mitigate stress-related hormonal imbalances and improves overall skin health. Regular consumption of Ashwagandha supplements can lead to calmer skin and reduced breakouts.
Proper hydration is fundamental for maintaining skin health and hormonal balance. Drinking adequate amounts of water helps flush out toxins, supports cellular function, and keeps the skin hydrated. Dehydration can lead to dull, dry skin and exacerbate hormonal imbalances. Aim to drink at least 8-10 glasses of water daily to maintain optimal hydration levels, especially during the hot summer months.
Certain herbal teas can support skin hydration and hormonal balance. For example, green tea is rich in antioxidants and has anti-inflammatory properties that benefit the skin. Additionally, peppermint tea can help regulate androgen levels, reducing the occurrence of hormonal acne. Dandelion tea supports liver function and detoxification, aiding in the elimination of excess hormones. Incorporating these teas into your daily routine can provide a gentle, natural way to support hormonal health and glowing skin.
Jojoba Oil: Jojoba oil is unique because it closely resembles the skin's natural sebum, making it an excellent choice for all skin types. It helps regulate oil production by mimicking the skin's own oils, preventing overproduction and balancing moisture levels. Jojoba oil is also rich in vitamins E and B-complex, which aid in skin repair and protection.
Argan Oil: Known as "liquid gold," argan oil is packed with essential fatty acids, antioxidants, and vitamin E. It hydrates and nourishes the skin without clogging pores. Argan oil can help balance sebum production, reduce inflammation, and promote a healthy, glowing complexion. Its lightweight texture makes it ideal for summer use.
Tea Tree Oil: Tea tree oil has powerful antimicrobial and anti-inflammatory properties, making it effective for treating acne and preventing breakouts. It helps to balance oily skin and reduce the occurrence of blemishes. Due to its potency, it should be diluted with a carrier oil, like jojoba or argan, before application.
To maintain hormonal balance and promote healthy skin, it is crucial to avoid skincare products that contain harsh chemicals. Ingredients like parabens, sulfates, and synthetic fragrances can disrupt hormonal activity and cause skin irritation.
Choose Natural Ingredients: Opt for skincare products formulated with natural ingredients like aloe vera, chamomile, and rosehip oil. These ingredients are gentle on the skin and support its natural functions without causing hormonal disruption.
Read Labels: Always check the ingredient list before purchasing a product. Look for terms like "non-toxic," "paraben-free," and "organic." Be wary of products with long lists of unpronounceable chemicals.
DIY Solutions: When possible, create your own skincare solutions using natural, whole ingredients. This ensures that you know exactly what is going on your skin and can avoid harmful additives.
Engaging in regular physical activity is beneficial for both hormone regulation and skin health. Exercise helps balance hormones by reducing cortisol levels, boosting endorphins (the body's natural mood lifters), and improving insulin sensitivity. These hormonal changes can have a positive impact on your skin.
Detoxification: Exercise promotes sweating, which helps detoxify the skin by removing impurities and unclogging pores. It also increases blood flow, delivering more oxygen and nutrients to the skin, giving it a healthy glow.
Recommended Activities: Incorporate a mix of cardiovascular exercises (like running, cycling, or swimming) and strength training (like weight lifting or resistance exercises) into your routine. Activities like Pilates can also help improve flexibility, reduce stress, and support hormonal balance.
Good sleep is essential for maintaining hormonal balance and overall health. Poor sleep can disrupt the production of hormones like cortisol, insulin, and growth hormone, leading to various health and skin issues. Here are some tips to improve your sleep hygiene:
Quality sleep is often referred to as “beauty sleep” for a reason. During sleep, the body goes through crucial restorative processes that affect skin health:
Dr. Mark Stengler NMD, MS, is a bestselling author in private practice in Encinitas, California, at the Stengler Center for Integrative Medicine. His newsletter, Dr. Stengler’s Health Breakthroughs, is available at www.markstengler.com and his product line at www.drstengler.com
