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Hormonal acne affects most teenagers; the American Academy of Dermatology (AAD) claims that up to 85% of individuals will experience acne during their lifetimes.
To be able to deal with your hormonal acne, start thinking about the WHY as opposed to just the HOW. How are your hormones imbalanced? And how can you balance your hormones?
The Most Common Causes of Hormonal Imbalance
- Poor diet
- Poor digestion
- Stress
- Low physical activity
- Not sleeping enough
- Excessive Caffeine Intake
Getting Rid of Hormonal Acne
Eat Healthy Fats
Eliminate the bad fats including margarine, vegetable oil, canola oil, or other chemically changed fats and start having healthier fats like coconut oil, avocado, and grass-fed ghee. Vegetable oils are rich in omega-6 which is an inflammatory fatty acid while healthy fats contain more omega-3 body fatty acids which reduce inflammation and are also basic building blocks for hormone production and regulation. Other benefits include improve hair, nails, skin, a healthy metabolism and weight.Â
Eat Clean Foods
Foods to Include:
- Lean protein
- Good fats
- Grass fed meat
- Veggies
- Fruits
- Whole grains
- Nuts and seeds
Foods to Avoid:
- Processed foods
- Foods containing additives/preservatives
- Sugars
- Refined carbs
- Alcohol
- Caffeine
- Omega-6
- Energy drinks
Use Natural Supplements
Green Tea Extract
Green tea is among the foods that have the highest levels of antioxidants, along with other fantastic plant compounds known as polyphenols. The best antioxidant in green tea is EGCG. Get this in either supplement form or brew some green tea yourself to get rid of hormonal acne.
Vitex
For women suffer from hormonal acne, vitex is usually an amazing revelation. Vitex is a natural herb used by naturopathic doctors across the world to help your body in balancing all kinds of hormonal imbalances.
Shatavari
Shatavari, often called wild asparagus, is mainly  a reproductive tonic (both male and female) and is helpful in balancing hormones.
Magnesium
Magnesium encourages better hormone activity in the body and can promote better sleep which is excellent for hormones.
Maca
Maca is typically found in natural medicine and often recommended to women who are trying to find natural solutions to supporting hormonal balance and to deal with thyroid problems.
Vitamin D
Vitamin D deficiencies may lead to low oestrogen in women. Supplement in the form of oral spray or fermented cod liver oil for optimum bioavailability.
Perform Light Exercises
Exercise is ideal for balancing your hormones but overdoing it will make your symptoms more serious! Chronic cardio exercises can put a lot of stress on your body and increased cortisol levels which can result in inflammation and lead to hormonal imbalances. Light, regular exercise like swimming, walking, or Pilates is an amazing way to lessen cortisol.
Sleep Enough
If you sleep don’t sleep enough, it can be one of the major reasons your hormones are imbalanced and you’re feeling bad! When you’re sleeping, your body repairs, detoxifies, controls hormones and regulate blood sugar levels and to be able for our bodies to accomplish these functions effectively, the brain needs proper rest.
14 day Eating Plan to Help Fight Hormonal Acne
Day 1 of Hormonal Acne Eating Plan
Breakfast:
- Two soft-boiled eggs with Vegetarian sausages.
- 1/2 cup of fresh fruits
- Green tea
- Vegetarian sausage photo and Recipe via Food Network
Lunch:
- Grilled chicken breast
- Mixed vegetable salad
- Beans soup photo and recipe via Serious Eats
Dinner:
- Tangerine & Roasted Beet Salad with Feta & Pistachios Broiled salmon
- Recipe and photo via Eating Well
Snack:
- Iced Green Tea
- 1 apple
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Day 2 Acne Fighting Eating Plan
Breakfast:
- 2 whole wheat bread slices
- Green tea
- Masala Omelette Photo and Recipe via Food.NDTV
Lunch:
- ½ cup brown rice
- Carrot Parsley Salad Recipe via WeightLossGetFit.com
- Hungarian Pea Stew Photo and Recipe via EatFit.Cooking
Dinner:
- Green salad
- Sausage balls recipe via Weight Loss Get Fit
- Mint coriander chutney Recipe via Weight Loss Get Fit
Snack:
- Iced Green Tea
- Dried apricots
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Day 3 Eating Plan for Clear Skin
Breakfast:
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- 1 cup nonfat plain Greek yogurt
- 1/4 cup blueberries
- 1/4 Muesli recipe via Nutrition Stripped
Lunch:
- Baked cod fillet
- Salad, including tomato and baby spinach, dressed with ½ tbsp flaxseed oil
Dinner:
- 1 cup brown rice
- Squash & red lentil curry recipe vis Eating Well
Snack:
- Iced green tea
- 1 banana
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Day 4 of Hormonal Acne Eating Plan
Breakfast:
- 2 large eggs, Poached
- 1 cup orange juice
- 2 tablespoons pumpkin seeds
- Green tea
Lunch:
- 1 leaf lettuce
- 1 oz tomatoes
- 2 slices whole wheat bread
- 2oz chicken breast, broiled chicken breast recipe and photo via Martha Stewart
Dinner:
- 1 teaspoons butter
- Green salad
- Beef tacos recipe via Jamie Oliver
Snack:
- Iced green tea
- 1 apple
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Day 5 of Eating for Hormonal Acne Plan
Breakfast:
- 1 cup cow’s milk, low fat
- 2 tablespoons almond butter, low salt
- A handful of almonds
- Green tea
Lunch:
- 1/4 medium avocado, mashed
- 1 tablespoon hummus
- Veggie-quinoa soup recipe and photo via Cooking Light
Dinner:
- 1 cups brown rice
- 1 cucumber, sliced
- Sage & garlic roasted chicken recipe via Betty Crocker
Snack:
- 1 cups Greek Yogurt
- 1/2 cups blueberries
- Â
Day 6 Eating to Clear Female Hormone Breakout
Breakfast:
- 1 cup carrot juice
- 2 large eggs, scrambled
- 2 tablespoons salsa
- Green tea
Lunch:
- Chickpea & veggie salad photo and recipe via Jamie Oliver
- 1 fruit nectarine  Â
Dinner:
- Smoked salmon and avocado rolls recipe via Health.com
- Green salad
- 1 cup Brown rice
Snack:
- 1/4 cup unsalted dry-roasted pistachios
- 1 plum
Â
Day 7 Hormonal Acne Eating Plan
Breakfast:
- 1 cup nonfat plain Greek yogurt
- 1/4 cup muesli
- 1/4 cup blueberries
- Green tea
Lunch:
- Grilled shrimp and avocado kabobs recipe via BodyBuilding
- 2 cups Lettuce
- 2 slices whole wheat bread
Dinner:
- Kale salad with chicken recipe via Cafe Sucre Farine
- 2 pita bread
Snack:
- Iced Green Tea
- Dried apricots
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Day 8 Clear Skin Eating Plan
Breakfast:
- Two soft-boiled eggs
- 1/2 cup of fresh fruits
- Green tea
Lunch:
- Warm Salad of Greens with Italian Sausage & Potatoes recipe via Eating Well
- 1 apple
Dinner:
- Beans stew recipe via Weight Loss Get Fit
- Broiled salmon
- ½ cup brown rice
Snack:
- Iced Green Tea
- 1 apple
Day 9 Fight Hormonal Acne Meal Plan
Breakfast:
- Spicy omelette recipe via Weight Loss Get Fit
- 2 whole wheat bread slices
- Green tea
Lunch
- Spiced okra recipe via Weight Loss Get Fit
- whole wheat bread slices
- 1 tablespoons lemon juice
- 1 cucumber, sliced
Dinner:
- Sausages and green lentils with tomato salsa recipe via Jamie Oliver
- Green salsa
Snack:
- Iced Green Tea
- Dried apricots
Day 10 Female Hormonal Acne Meal Plan
Breakfast:
- 1 cup nonfat plain Greek yogurt
- 1/4 cup pumpkin seeds
- 1/4 cup blueberries
- Green tea
Lunch:
- Pan-Fried Cod With mustard-caper sauce recipe via Real Simple
- 1 cup brown rice
Dinner:
- Lentil fritter pitas with red cabbage slaw recipe via Real Simple
- Mint coriander chutney recipe via Weight Loss Get Fit
Snack:
- Iced Green Tea
- 1 banana
Day 11 Healthy Eating for Clear Skin
Breakfast:
- 2 large eggs, poached
- 1 cup orange juice
- 2 tablespoons sunflower seeds
- Green tea
Lunch:
- 2 oz chicken breast, broiled
- 1 leaf lettuce
- 1 oz tomato
- 2 slices whole wheat bread
Dinner:
- Steak and pepper tacos recipe via Fitness Magazine
- Green salad
Snack:
- Iced Green
- A handful of almonds
Day 12 Hormone Balance Eating PlanÂ
Breakfast:
- 1 cup cow’s milk, low fat
- 2 tablespoons almond butter, no salt
- A handful of walnuts
- Green tea
Lunch:
- Quinoa & smoked tofu salad recipe and photo via Fitness Magazine
- 1 Tbsp. hummus
- 1 apple
Dinner:
- Spicy chicken & avocado wraps recipe via BBC Good Food
- Salsa
Snack:
- 1 cups Greek yogurt
- 1/2 cups blueberries, raw
Day 13 Eating for Clear Skin Plan
Breakfast:
- 1 cup carrot juice
- 2 large egg, scrambled
- Cow’s milk, low fat
- Green tea
Lunch:
- Squash, chickpea & red lentil stew recipe and photo via Eating Well
- Brown rice
Dinner:
- Salmon tacos with cabbage slaw recipe via Real Simple
- salsa
Snack:
- 1/4 cup unsalted dry-roasted pistachios (measured in shell)
- 1 plum
Day 14 Eating Plan for Hormonal Acne
Breakfast:
- 1 cup nonfat plain Greek yogurt
- 1/4 cup muesli
- 1 banana
- Green tea
Lunch:
- Grilled shrimp and avocado kabobs recipe via BodyBuilding.com
- 2 cups lettuce
- 2 slices whole wheat bread
Dinner:
- Grilled chicken with roasted kale recipe via Food Network
- 2 pita breads
Snack:
- Iced Green Tea
- Dried apricots
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