Skin problems in adult women are common, and many cases of chronic acne are linked to imbalances in hormones that control the reproductive system. Identifying such cases is important not only to better treat the woman’s skin condition, but also correct the underlying hormone imbalances that could otherwise lead to other health complications.
Conventional treatments for correcting hormone imbalances usually include synthetic hormone replacement therapies, thyroid medications, insulin injections and more.
Unfortunately for most sufferers, relying on these synthetic treatments simply masks their symptoms, makes them dependent on those prescription drugs and may result in serious side effects such as osteoporosis, stroke, anxiety, cancer, reproductive problems and more.
Here are 5 natural tips to balance the hormones and fix the skin problems they cause:
1. Eat healthy fats
Consuming a variety of foods rich in short, medium and long chain fatty acids is important since your body needs various types of fats to synthesize hormones. Not only are they fundamental hormone building blocks, they also keep inflammation levels low, promote weight loss and boost your metabolism. The top 4 sources of these healthy fats are avocados, coconut oil, wild-caught salmon and grass-fed butter.
2. Balance your intake of omega 3 and 6 fatty acids
Vegetable oils used in cooking are rich in omega 6 fatty acids, but people don’t balance this out by consuming foods rich in omega 3 fatty acids. Omega 3 fatty acids are a major component of brain cell membranes and are also used in cell to cell communication in the brain. Research has also demonstrated that these omega 3s also help prevent hipponcampal neuronal loss and reduce pro-inflammatory responses. For this reason, avoid oils rich in omega-6s ( sunflower, safflower, cottonseed, canola, peanut and soybean) and instead load up on those that are rich in omega 3s (flax seed, wild fish, chia seeds, walnuts, etc.)
3. Get more sleep and reduce stress
Chronic stress and lack of sleep are the two biggest contributors to high cortisol levels. According to the Indian Journal of Metabolism and Endocrinology “stress can lead to changes in the serum levels of many hormones that include the growth hormone, catecholamines, glucocorticoids and prolactin – all of which are linked to skin health”. Sleep helps keep cortisol levels balanced, builds energy and allows the body to recover properly. To optimize hormone function, ideally go to bed by 10 p.m and stick to a regular sleep-wake cycle.
Exercise is one of the best all-round activities you can do for your health. It is great for balancing hormones and helps you maintain a healthy weight, reduce inflammation, lower stress and helps regulate appetite. Whether you are talking about endorphins, testosterone, insulin or growth hormone, HIT and burst training can help the body regulate use and production of these hormones. It can also improve your immune system, allow your cells to take up more glucose, protect you from depression and keep you more alert.
5. Supplement with vitamin D3
According to the American Journal of Clinical Nutrition, vitamin D3 affects the innate immune system, the adaptive immune system, insulin secretion by the pancreatic β cell blood pressure regulation, multifactorial heart functioning and brain development. While sunshine is the best way to keep vitamin D levels optimal, the bare skin makes very little of it when exposed to small amounts of direct sunlight. The best way to balance things out is to supplement with about 2, 000 to 5, 000 IU of vitamin D3 daily during winter.
Related Article: Is Your Acne Caused by a Thyroid Disorder?