Why 'Just Wash Your Face' Doesn’t Work for Hormonal Acne
If you’ve ever been told, “Just wash your face more,” when struggling with acne, you’re not alone. The idea that breakouts are just about dirt and oil buildup is one of the biggest myths in skincare. Hormonal acne isn’t caused by surface-level bacteria—it starts deep inside your body.
That means no amount of scrubbing, exfoliating, or double-cleansing will fix it. Instead, we have to look at what’s happening underneath your skin to truly clear it.
How Hormones Trigger Acne
Hormonal acne is different from other types of breakouts because it’s driven by internal shifts, not clogged pores alone. Here’s how it works:
✔ Androgens (male hormones like testosterone) can increase oil production, making skin feel greasy and prone to deep, painful breakouts.
✔ Estrogen fluctuations, especially around your cycle or due to birth control changes, can cause unexpected breakouts.
✔ Cortisol (your stress hormone) skyrockets when you're under pressure, triggering inflammation and breakouts.
These hormone spikes cause more sebum (oil) production, increased inflammation, and slower skin healing, which makes breakouts worse—and last longer.
Signs Your Acne Is Hormonal
If you're wondering whether hormones are behind your breakouts, look out for these key signs:
✔ Breakouts along your jawline, chin, and lower cheeks—this area is directly linked to hormonal fluctuations.
✔ Cystic, deep, and painful pimples that feel like they live under the skin for weeks.
✔ Flare-ups before your period or around ovulation.
✔ Skin swings between oily and dry, depending on hormone shifts.
How to Regulate Hormonal Acne Naturally
Since hormonal acne isn’t just about clogged pores, treating it requires a different approach—one that focuses on balancing hormones from the inside out.
1. Support Your Hormones with Food
Your diet directly influences hormone balance, so making small, strategic changes can have a huge impact on your skin.
✅ Balance your blood sugar – High-glycemic foods (think white bread, sugar, processed snacks) can cause insulin spikes, increasing oil production. Swap these for fiber-rich carbs like quinoa, sweet potatoes, and whole grains.
✅ Eat hormone-friendly fats – Omega-3s from salmon, flaxseeds, and walnuts help reduce inflammation and balance androgens.
✅ Avoid dairy if sensitive – Some people find dairy increases acne due to hormones naturally present in milk. If you’re unsure, try swapping to almond or oat milk for a month and see if your skin improves.
2. Manage Stress & Sleep (Yes, It’s That Important!)
When cortisol (your stress hormone) spikes, it throws all your other hormones out of whack, leading to breakouts.
✅ Prioritize quality sleep – Aim for 7-9 hours of uninterrupted rest to allow your body time to repair.
✅ Try stress-reducing habits – Activities like yoga, meditation, or even just a daily walk can lower cortisol levels.
✅ Support your liver – Your liver processes excess hormones. Drink lemon water, add cruciferous vegetables (like broccoli and Brussels sprouts) to meals, and stay hydrated to keep it functioning properly.
3. Choose the Right Skincare for Hormonal Acne
While skincare won’t “cure” hormonal acne, it can support your skin through the process by reducing inflammation, preventing clogged pores, and strengthening the skin barrier.
✅ Look for anti-inflammatory ingredients – Niacinamide, azelaic acid, and Centella Asiatica help calm redness and irritation.
✅ Use retinol or retinoids – These speed up cell turnover and help fade post-acne marks.
✅ Go oil-free but hydrating – Lightweight, non-comedogenic moisturizers with hyaluronic acid or squalane help balance oily yet dehydrated skin.
The Right Approach to Hormonal Acne
If you’re battling deep, painful breakouts that come and go with your cycle, it’s time to stop over-cleansing and start balancing your skin from within.
✅ Step 1: Assess your diet and blood sugar balance. Your primary care can assist blood sugar evaluations.
✅ Step 2: Support your hormones by reducing stress and prioritizing sleep.
✅ Step 3: Use targeted, anti-inflammatory skincare to strengthen your skin.
Your skin isn’t fighting against you—it’s communicating what’s happening inside your body. Listen to it, adjust accordingly, and you’ll start seeing real, lasting results.
Want more acne-clearing tips? Read our guide to acne-safe foods [READ HERE]