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. 

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

 

Day 2 Acne Fighting Eating Plan

Breakfast:

  • 2 whole wheat bread slices
  • Green tea
  • Masala Omelette Photo and Recipe via Food.NDTV

Lunch:

Dinner:

Snack:

  • Iced Green Tea
  • Dried apricots

 

Day 3 Eating Plan for Clear Skin

Breakfast:

  • 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

 

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

 

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

Day 6 Eating to Clear Female Hormone Breakouts

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   

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

 

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:

Snack:

  • Iced Green Tea
  • Dried apricots

 

Day 8 Clear Skin Eating Plan

healthy eating challenge

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:

Snack:

  • Iced Green Tea
  • 1 apple

Day 9 Fight Hormonal Acne Meal Plan

Breakfast:

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:

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:

Snack:

  • Iced Green
  • A handful of almonds

Day 12 Hormone Balance Eating Plan 

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:

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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