Simple Ways to Regulate Your Hormones Naturally (and Support Clearer S

How Hormonal Acne Works

Hormonal acne is typically fueled by excess androgens, a type of sex hormone that can:

Increase sebum production
Disrupt the skin’s microbiome
Trigger inflammation and clogged pores

The result? Breakouts—especially cystic ones—along the chin, jawline, cheeks, or neck, often flaring during your cycle, postpartum, or around major stress. This pattern often reflects changes in estrogen levels, cortisol levels, and other key chemical messengers involved in hormone production.

Simple Ways to Regulate Your Hormones

Consider these tips to regulate your hormones naturally.

1. Balance Blood Sugar with Low-Glycemic Foods

When your blood sugar spikes, your insulin resistance may increase, which can indirectly trigger more androgens, and ultimately, more breakouts. Improving insulin sensitivity is one of the best ways to support hormonal balance from the inside out.

Swap this:

Sugary cereals, pastries, sweetened coffee drinks
White bread, pasta, and rice

For this:

Protein-rich breakfasts (like eggs or Greek yogurt)
Complex carbs (quinoa, oats, sweet potato)
Healthy fats and fiber (avocados, chia seeds, flaxseed)

Good to know: Stable blood sugar = stable hormones = calmer skin.

2. Support Gut Health

The gut-skin-hormone connection is real. A disrupted gut microbiome can increase inflammation and weaken your immune system, making it harder for your body to detox excess hormones and maintain overall health.

Try this:

Eat more fermented foods: yogurt, sauerkraut, kimchi, kefir.
Increase fiber from leafy greens, berries, legumes, and seeds.
Avoid excessive alcohol and ultra-processed foods.

You can also consider a high-quality probiotic—especially if you’ve recently taken antibiotics or have digestive issues.

3. Make Sleep a Priority

Sleep is when your body resets—including your hormone system. Poor sleep increases cortisol (your stress hormone), which can throw your whole endocrine system off balance. Sleep also protects mental health, energy levels, and your body’s ability to manage stress effectively.

Aim for:

7-9 hours of uninterrupted sleep
A consistent bedtime routine
Reduced screen time an hour before bed

Tip: Try magnesium glycinate or herbal teas like chamomile or lemon balm if winding down is a challenge.

4. Try Hormone-Supportive Supplements

Before reaching for a supplement, it’s smart to consult your doctor or naturopath. That said, some evidence-backed ingredients can help support hormone regulation naturally:

Spearmint tea (2 cups/day) – may lower androgen levels
Zinc – helps reduce inflammation and regulate oil production
Omega-3 fatty acids – anti-inflammatory and hormone supportive
DIM (Diindolylmethane) – found in cruciferous vegetables and supports estrogen metabolism, which is especially helpful in cases of estrogen dominance or excess estrogen (use with medical guidance).

Reminder: Supplements can help—but they’re most effective when paired with foundational habits like a balanced diet, stress management, and sleep.

5. Reduce Stress (Yes, It Matters)

Chronic stress raises cortisol, which can increase insulin and androgens—both linked to hormonal breakouts. It also puts pressure on your adrenal glands and pituitary gland, which help regulate the body’s overall stress response. You don’t need to be stress-free, but effective stress management techniques can help regulate your hormones long-term.

Try:

Daily walks or movement (even 20 minutes helps)
Journaling or gratitude practices
Mindfulness or deep breathing exercises (hello, 4-7-8 method)
Saying “no” more often

Tip: Even joyful skincare rituals—like gently cleansing or massaging your face—can double as grounding self-care. Yes, really.

6. Track Your Cycle and Tune Into Patterns

Hormonal acne often follows a pattern, and tracking it helps you stay ahead of flare-ups. Using a period app or simple calendar can reveal how your skin reacts to shifts in things like your menstrual cycle, stress or diet.

Ask yourself:

Do breakouts flare before my period?
Are they worse when I’m sleep-deprived or overwhelmed?
Is there a connection to diet, medications, or supplement changes?

Once you spot the pattern, you can plan around it—adjusting skincare routines, diet, or stress relief methods to match your body’s rhythm.

7. Exercise Regularly (But Don’t Overdo It)

Movement helps regulate insulin, reduce stress, and support hormone detox. But overtraining without proper recovery can actually increase cortisol—so it’s all about balance.