Written by Period Coach, Lisa de Jong

Skin problems around the menstrual cycle are very common. One day it’s breakouts or dry patches, the next it’s clear skin. Usually, skin can be clear and glowing after menstruation and around ovulation. But then things can go downhill in the premenstrual phase. Have you ever noticed spots on the chin or jaw before your period? That’s a sign it’s to do with hormones.

Growing up and throughout my 20s, I battled with problematic skin. I understand how distressing it can be. But now, thanks to understanding my hormones and my cycle, I know what to do to keep my skin clear. I’d love to share my top tips with you for great skin!

Diet
First and foremost is diet. This is a vital part of hormonal health. Hormone imbalance can cause an array of symptoms such as breast tenderness, bloating mood swings and skin breakouts. These symptoms can occur the week preceding menstruation. Skin break outs premenstrually can be one of the telltale signs that we need to address this imbalance for overall health. Excess hormones in your body stimulate the oil glands in the skin many of which are located in the chin area. Eating a diet rich in fibre with lots of fresh fruit, vegetables, pulses, wholegrains, omega 3 foods and oils helps the body to detox and balance hormones.

Eliminating or reducing dairy intake in some cases is also a great way to naturally address hormone fluctuations and it promotes a healthy gut. The result? Glowing skin!

Water
Drinking plenty of water helps to keep our body clear of toxins and our skin hydrated. Drink a large glass first thing in the morning at room temperature. Add some lemon if you like, and even a pinch of salt! During the winter months, top your cold water with warm water from the kettle throughout the day to make it easier to drink and for the body to absorb.

Sleep
Sleep is crucial for all health. We all know the term, “beauty sleep!” These days, it can be hard to get a good night’s sleep. Having a sleep routine is one of my best self-care practices. Warm your room up before bedtime, keep the lighting soft, keep your room clutter-free and calm, use a pillow spray with lavender, and my best tip is to keep your phone or laptop out of your room. Buy a simple alarm clock instead to wake you up. Your bedroom is your private sanctuary of calm and rest.

Cosmetics
I love cosmetics! They add so much fun and creativity to my day. But did you know that cosmetics can be contributing to hormonal problems? Many products have chemicals and parabens in them that are absorbed by the skin and contribute to hormonal imbalance. Nowadays you can get gorgeous paraben-free cosmetics online and from health food stores. The next time you need a new deodorant or lipstick, why not try a paraben-free option.

Stress and emotions
Stress is a normal part of life. But if we have long-term stress and we don’t take time to bring it down, it can impact our hormones and lead to skin issues. Take time to do gentle yoga, go for walks, and practice creativity to soothe yourself. Also, if we bottle up worries and difficult emotions, it can also take a toll. Speak it out with a friend, a coach or therapist. Let yourself have a good cry in the bath and watch a soppy movie. Getting those feelings out is like an internal cleanse.

Supplements
I’m a big fan of taking good quality supplements to get the most of a healthy diet and lifestyle. Cleanmarine For Women (now known as Cleanmarine PeriodPlan) is an excellent choice as it contains b vitamins for healthy skin and to support hormone balance.