From daily cleansing to cycle-friendly nutrition, small, consistent habits can make a big difference to skin health – not just during your cycle, but all month long.

It’s never a good idea to go to bed without completing a full facial cleanse or, as current thinking suggests, even a double cleanse. This ensures all make-up is removed and the skin is properly cleaned. Skin issues can be prevalent from our teenage years and throughout our hormonal journey, often peaking at different stages.

When hormonal fluctuations occur, they can also influence food cravings. Many of us are guilty of reaching for chocolate or highly processed, sugary foods during our period. However, high-sugar and processed foods can negatively affect the body and exacerbate period symptoms. These may include bloating, cramps, headaches, dehydration and skin breakouts.

Eating a balanced diet is essential to support your body during your menstrual cycle. In fact, the right foods can help alleviate pain and bloating, lift your mood and support healthy, clear skin.

So, what should you focus on during your period?

1. Water

Drinking plenty of water while menstruating is essential. Not only does it help reduce bloating, staying well hydrated supports the removal of waste products from the body, preventing them from being redirected through the sebaceous glands and onto the skin.

2. Salmon

Salmon is rich in omega-3 fatty acids, B vitamins and protein. Omega-3s are especially important for nourishing the skin from within and helping to balance sebum production with healthy essential fats, rather than processed or ‘trans’ fats, which can contribute to inflamed skin and breakouts – particularly around the chin and jawline, areas commonly associated with hormonal changes.

3. Green vegetables

Green leafy vegetables such as broccoli and kale are true period superfoods. They are high in iron and contain important B vitamins, including B1, B2 and B6. Vitamin B2 (riboflavin) contributes to the maintenance of normal skin, helping to strengthen the skin barrier and reduce inflammation. Leafy greens can also support digestion and iron levels, helping you feel less bloated during your cycle.

To support your skin and hormone health all month long, consider a supplement such as Cleanmarine For Women, a scientifically formulated omega-3 and multivitamin blend designed for monthly balance and suitable for ages 15–45.

Cleanmarine For Women is a daily go-to for monthly balance, providing nutritional support every day of the month with key ingredients to support your mind, skin, energy and hormones. Ask for Cleanmarine For Women at your local pharmacy or health store, or learn more at Cleanmarine.ie.

Among other nutrients, Cleanmarine For Women contains:

• Vitamin B6, which contributes to the regulation of hormonal activity.

• Vitamin B6, which contributes to normal psychological function, and Omega-3 DHA, which contributes to the maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250mg DHA.

• Vitamin B2, which contributes to the maintenance of normal skin.

• Vitamin B2 and B6, which contribute to the reduction of tiredness and fatigue and to normal energy-yielding metabolism.