Whenever we open Instagram or a magazine, we’re bombarded with airbrushed images of perfection. Photographs of dewy, hydrated, clear skin taunt us through the pixels – the elusive dream of a ‘perfect’ complexion.
This unattainable ideal can be particularly disheartening for women with Polycystic Ovary Syndrome. Polycystic Ovary Syndrome (PCOS) causes a hormonal imbalance that affects the body in a number of ways. High levels of androgens (otherwise known as ‘male’ hormones) lead to a host of symptoms, including insulin resistance and weight gain. Excess androgens also cause increased sebum production, leading to acne and oily skin.
This is what my skin looked like before I took control and managed my PCOS (keep reading!)
It’s hard enough to deal with the internal symptoms for people with PCOS. But when the symptoms are external and our skin has flared up with painful, cystic breakouts, it can knock our confidence.
When treating PCOS acne, masking the symptoms with traditional acne treatment options may not be the answer. Acne is an outward manifestation of inflammation in the body combined with elevated levels of androgens, such as high testosterone levels. To treat and reverse acne caused by PCOS, we need to understand the root issue that sparks a flare-up.
It’s not about understanding your ‘skin type’, washing your face more, or buying expensive creams to reverse your symptoms. It’s about supporting your hormonal imbalances and making healthy, sustainable lifestyle changes. After all, healthy skin starts from within.
Check out my top PCOS-friendly skincare tips to calm your breakouts.
Please note that this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your PCOS symptoms, suspect you have an underlying health condition or wish to make dietary/lifestyle changes, please consult your doctor first. Neither the author(s) nor the publishers of this content take responsibility for any potential health consequences or side effects experienced by any person following this educational content.
10 skincare tips for PCOS
Implement a simple skincare routine
You can’t scrub the acne away with a harsh exfoliator and rigorous washing. Although it’s tempting to ‘unclog your pores’ by washing your face several times a day, this does more harm than good. Marketing messaging has duped us into believing that we need to follow an elaborate skincare routine to restore our skin’s radiance. But the more we wash, scrub, and slather on the chemicals, the more we strip away our natural oils and protective barriers.
“But Tallene, my skin is so oily!”
I hear you, Cyster!
You can reduce excess oil. But rather than stripping the skin and irritating it further, ensure that you’re hydrating it properly.
- Consider using a hyaluronic acid serum. This can help increase skin moisture without negatively impacting oil balance.
- Consider using a salicylic acid exfoliator to combat excess oil production and shed dead skin cells. Remember not to over-exfoliate – start using it once or twice a week so your skin gets used to it.
- Use a lightweight moisturizer instead of a thick or scented formula. It doesn’t need to be expensive to be effective.
- Use SPF every day. The skincare holy grail! Protect your skin from harmful UVA and UVB rays that can cause sunburn and skin damage. This should be the last step in your skincare routine. Make sure you choose a formula for acne-prone skin.
To recap: in the morning, use hyaluronic acid first, followed by a moisturizer, and then SPF. Repeat the same steps in the evening without the SPF. Consider using a salicylic acid exfoliator once or twice a week at first, before moisturizing. Consult a dermatologist before you use a new product for the first time.
Cleanse your skin gently every day
When it comes to cleansing, pampering your skin is the name of the game, especially for those of us with PCOS. Choose a mild cleanser that effectively removes grime, oil, and makeup, without being too harsh on your delicate skin. We want to keep that gorgeous glow intact! Gentle cleansing not only keeps your skin fresh and clean but also plays a role in maintaining the hormonal balance of your menstrual cycle. So, make it a daily ritual to give your skin some love and a gentle cleanse, and watch it flourish alongside your menstrual cycle.
Master your diet
Your diet is essential to controlling your PCOS symptoms and hormonal acne. Incorporate plenty of anti-inflammatory foods into your diet to lower inflammation and aid hormonal balance, such as fruit and vegetables, beans, nuts, and oily fish.
On a personal note, cutting out gluten and dairy was a game-changer for my cystic acne. After all my acne cleared, I thought that I could tolerate a little bit of cheese every day, so I reintroduced it to my diet. It turns out, that this was enough to trigger my acne to come back with a vengeance!
The moral of the story: find out what works for you. It’s easier to stick to it when you are aware of your body and how it feels with and without these foods. If your dietary requirements allow, try going gluten and dairy-free for 30 days and see how you feel!
For more PCOS-friendly diet tips, check out our programs here.
Use a non-comedogenic moisturizer
Moisturizers are like little hugs for your skin, and for those of us battling the dry skin that often accompanies PCOS, they are an absolute must! But wait, there’s more. To truly take care of your skin, opt for non-comedogenic moisturizers. Now, I know that word sounds a bit fancy, but all it means is that these moisturizers won’t clog up your precious pores. They deliver hydration to your skin while respecting its need to breathe. And guess what? This harmony-loving approach also helps regulate your menstrual cycle. So, slather on a non-comedogenic moisturizer and let your skin and cycle dance together in perfect rhythm.
Get enough sleep
They call it ‘beauty sleep’ for a reason! During good sleep, your body prevents and repairs skin cell damage, improving its appearance and strength. Restful sleep is essential for anyone’s well-being, but it’s particularly vital for PCOS Cysters. Healthy sleep patterns can help support immune health, mental health, hormone levels, and healthy blood sugar levels.
Poor sleep in PCOS Cysters has been linked to increased insulin resistance, higher cortisol (stress levels), and unhealthy eating habits. All these factors have a knock-on effect on our body, including our skin. Make sure you get restorative sleep (around 8 hours a night) to give your body the rest it needs and your acne a chance to heal.
Protect your skin from the sun
Sunscreen isn’t just for beach days or exotic vacations. It’s a year-round essential for all of us, especially those rocking PCOS. Sun protection not only prevents those pesky sunburns but also shields your skin from those harmful UV rays that can lead to premature aging. And you know what else? By protecting your skin, you’re also safeguarding the balance of your menstrual cycle. It’s a win-win! So, don’t forget to apply that sunscreen with a minimum SPF of 30, rain or shine. Your skin and cycle will thank you for it.
Combat stress
Stress can be quite a troublemaker when it comes to PCOS. It’s like a sneaky saboteur that causes cortisol levels to skyrocket, wreaking havoc on your skin, gut, insulin levels, and even sleep quality. It’s not a fun time for anyone involved, that’s for sure!
Now, all of these sneaky stress-related factors can trigger a ‘danger’ response in your body, which leads to inflammation. And let me tell you, inflammation can be a real party pooper for your skin. Cue the clogged pores, excess hair growth, and the unwelcome guest called Acanthosis Nigricans.
But fear not, my friend! We’ve got some tricks up our sleeves to help you tackle these issues head-on.
First things first, let’s focus on reducing stress. Take a moment to breathe, meditate, and find your inner zen. Slow and weighted workouts, like yoga or taking a walk, can also do wonders for chilling out those cortisol levels. And hey, don’t underestimate the power of a good nap! It’s like hitting the reset button for both your body and mind.
Now, let’s talk about that stubborn body hair. Say hello to your new friend, benzoyl peroxide! This magical ingredient can help unclog those pores and keep pesky breakouts at bay. Just a little dab here and there can make a world of difference.
So, my dear, remember to take care of yourself, find ways to de-stress and conquer those PCOS challenges like the warrior that you are. And with a little help from benzoyl peroxide, your skin will be glowing with health in no time.
Avoid picking at or popping pimples
We get it, those pesky pimples can be tempting to tackle. But trust us, resist the urge to play dermatologist! Picking at pimples can lead to scarring, inflammation, and a whole lot of unnecessary drama for your skin. Plus, it can disrupt the harmony of your menstrual cycle. So, let your skin heal naturally, and keep the breakout-busting fingers away from your face. You and your skin (and menstrual cycle) will thank us.
Supplements
Omega 3
Omega-3 fatty acids and fish oils are oil-based supplements. You might think that oil is the worst thing when you’re already suffering from acne, but Omega-3 contributes to healthy, glowing skin by reducing inflammation and regulating acne-causing hormones.
Our very own Omega-3 OvaFit supplement has been specially formulated for PCOS Cysters. This purified fish oil supplement is rich in EPA and DHA (the most important, usable type of omega-3s) and highly concentrated for maximum nutritional benefits.
Sourced from 100% sustainable, wild-caught Alaskan Pollock from the Gulf of Alaska and the Bering Sea, it meets the Marine Stewardship Council (MSC) standard for sustainability.
Find out more and order it here.
Multivitamins
PCOS can rob the body of nutrients. PCOS Cysters often have sporadic nutrient gaps due to medications that deplete vitamins and minerals. One of the side effects of metformin, for example, is reduced vitamin B12 levels.
Support your body by taking a daily multivitamin, so you can plug small but critical nutritional gaps in your diet and enhance your skin’s health.
Our very own OvaFit MetaMutli multivitamin has been specifically formulated for women with PCOS.
Check out the lowdown:
- This multivitamin is designed to fill nutrient gaps that exacerbate PCOS problems like cystic acne, fatigue, and weight gain.
- It provides a full range of over 20 key nutrient essentials that promote your body’s ability to efficiently convert carbohydrates into energy and manage your metabolism.
- It’s specifically made for PCOS women to support immune health, skin health, metabolism, bone health, and more.
- The majority of minerals in this formula come in a ‘chelated’ form for better absorption and bioavailability. This is super important as not all multivitamins are chelated, rendering them almost ineffective.
- It’s independently tested and certified by NSF International to guarantee that the quantities of vitamins and minerals contained in each dose are consistent with the label.
Find out more and order it here.
Establish a consistent skincare routine
Consistency is the secret sauce for nurturing your skin and maintaining a regulated menstrual cycle. Find a skincare routine that suits your needs and stick with it. Avoid the shiny allure of constantly jumping from product to product. Give your skin time to adjust and reap the benefits of a consistent routine. By establishing this self-care ritual, you empower your skin and menstrual cycle to thrive harmoniously.
Although you can’t cure PCOS, you can treat PCOS and live an almost symptom-free life. Once you understand the root cause of your hormonal acne, you’ll realize that the most effective skincare goes far beyond expensive creams and lotions!
For more tips on PCOS diet dos and don’ts, check out our podcast, A Cyster, and Mister, and our handy blog posts over on PCOS and Chill.
