Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, causing a wide range of symptoms and complications. One of the most common symptoms of PCOS is acne, which can be frustrating and embarrassing for those who suffer from it. While there is no known cure for PCOS, there are ways to manage and improve your skin.

PCOS is a hormonal disorder that causes your ovaries to overproduce androgens, or “male” hormones, such as testosterone and dehydroepiandrosterone (DHEA). These excess androgens play a key role in the development of acne for two reasons. Firstly, they trigger your skin to produce more oil, which can clog pores and create pimples. Secondly, androgen hormones decrease the cell turnover in your pores, causing dead skin and oil to build up and clog pores.

While skincare routines can help reduce acne and other symptoms of PCOS, it is important to make dietary and lifestyle changes to manage their condition. Inflammation is one factor that can contribute to acne breakouts, especially if you have other acne risk factors, like PCOS. In this article, we’ll explore the role of diet and supplements in managing PCOS-related acne.

Role of Diet in Managing PCOS-Related Acne

Anti-inflammatory foods can help reduce inflammation in the body and manage PCOS-related acne. Here are some examples of anti-inflammatory foods that you can add to your diet:

• Fatty Fish: Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory properties, which can help reduce inflammation in the body and improve skin health.

• Berries: Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants. Antioxidants can help protect the skin from damage caused by free radicals, which can contribute to acne breakouts.

• Nuts and seeds: Nuts and seeds, such as almonds, walnuts, and sunflower seeds, are a good source of vitamin E. Vitamin E is an antioxidant that can help protect the skin from damage and improve skin health.

• Leafy Greens: Leafy greens, such as kale, spinach, and collard greens, are rich in vitamins and minerals that are important for skin health, such as vitamins A, C, and E, and zinc.

• Whole Grains: Whole grains, such as quinoa and lentils are a good source of fiber and can help regulate blood sugar levels. High blood sugar levels can contribute to acne breakouts.

• Probiotic-rich Foods: Probiotic-rich foods, such as yogurt, kefir, and sauerkraut, can help improve gut health. Improving gut health can help reduce inflammation in the body and improve skin health.

• Green Tea: Green tea is rich in antioxidants and has anti-inflammatory properties. Drinking green tea may help reduce inflammation in the body and improve skin health.

• Turmeric: Turmeric is a spice that contains curcumin, a compound with potent anti-inflammatory properties.

Incorporating these foods into your diet can help reduce inflammation and manage PCOS-related acne.

Foods That Increase Inflammation

In addition to adding anti-inflammatory foods to your diet, it’s also important to avoid foods that can contribute to inflammation. While dietary changes alone aren’t enough to treat PCOS-related acne, they can be a crucial component of an overall treatment plan.  Here are some examples of pro-inflammatory foods that you should limit or avoid:

• Refined Sugars: Refined sugars, such as those found in candy, soda, and baked goods, can cause a rapid spike in blood sugar levels. This can increase inflammation in the body and contribute to acne breakouts.

• Processed and Fried Foods: Processed and fried foods, such as fast food, potato chips, and frozen dinners, often contain high levels of unhealthy fats and additives that can increase inflammation in the body.

• White Bread and Pasta: White bread and pasta are made from refined grains that have had the fiber and nutrients removed. These refined grains can cause a rapid spike in blood sugar levels and increase inflammation in the body.

• Dairy: Dairy products, such as milk, cheese, and yogurt, can be inflammatory for some people. This is because dairy contains hormones and growth factors that can increase inflammation in the body.

• Alcohol: Alcohol can increase inflammation in the body and contribute to acne breakouts. This is because alcohol can disrupt the balance of gut bacteria and cause inflammation in the digestive tract.

Limiting or avoiding these pro-inflammatory foods can help reduce inflammation and manage PCOS-related acne.

Dietary Changes for Managing PCOS-Related Acne

 If you’re struggling with PCOS-related acne, here are some dietary changes that you can make to help manage your symptoms:

• Focus on whole, nutrient-dense foods: Incorporate more whole, nutrient-dense foods into your diet, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods can help reduce inflammation, manage weight, and improve overall health.

• Avoid processed and packaged foods: Processed and packaged foods are often high in refined sugars, unhealthy fats, and additives that can increase inflammation and exacerbate PCOS symptoms.

• Limit your intake of dairy and gluten: Dairy and gluten can be inflammatory for some people. If you suspect that these foods are contributing to your acne breakouts, try limiting or eliminating them from your diet for a few weeks and see if you notice a difference.

• Eat a balanced breakfast: Eating a balanced breakfast that includes protein, healthy fats, and complex carbohydrates can help regulate blood sugar levels and prevent mid-morning energy crashes.

• Stay hydrated: Drinking plenty of water throughout the day can help flush toxins from your body and keep your skin hydrated.

Anti-Inflammatory Supplements For Managing PCOS-Related Acne

In addition to dietary changes, some people turn to supplements to manage PCOS-related acne. Here are some popular anti-inflammatory supplements that you can consider adding to your routine:

• Omega Oil: Omega-3 fatty acids, found in fish oil supplements, can help reduce inflammation and improve overall skin health.

• Turmeric: Turmeric contains curcumin, a compound with potent anti-inflammatory properties. It can help reduce inflammation and support overall health.

• Multi-vitamin: Taking a daily multivitamin can help ensure that you’re getting all the nutrients you need to support healthy skin and overall health.

• Vitamin D: Vitamin D plays a crucial role in regulating immune function, and studies have shown that people with PCOS may have impaired immune function. By regulating immune function, vitamin D can help reduce inflammation in the body, which can contribute to acne breakouts

It’s important to note that supplements should not be used as a replacement for a healthy diet. Consult a healthcare provider before taking any supplements to ensure that they’re safe and appropriate for you

Role of Exercise in Managing PCOS-Related Acne

Exercise can play an important role in managing PCOS-related acne. Here are some ways in which exercise can help improve skin health and reduce acne breakouts:

• Reducing Inflammation: Exercise has been shown to have anti-inflammatory effects on the body. Regular exercise can help reduce inflammation in the body, which can improve skin health and reduce acne breakouts.

• Improving Insulin Sensitivity: Exercise can also help improve insulin sensitivity, which is often impaired in people with PCOS. Improving insulin sensitivity can help regulate blood sugar levels and reduce acne breakouts.

• Regulating Hormone Levels: PCOS is characterized by hormonal imbalances, including excess androgens, which can contribute to acne breakouts. Exercise has been shown to help regulate hormone levels, which can improve skin health and reduce acne breakouts.

• Reducing Stress: Chronic stress can also contribute to acne breakouts. Exercise has been shown to reduce stress levels and improve mood, which can improve skin health and reduce acne breakouts.

Good Sleep and Stress Management for Managing PCOS-Related Acne

Getting good sleep and managing stress are two important lifestyle factors that can impact acne breakouts. Here’s why:

• Good Sleep: Sleep is essential for overall health and wellbeing, and it plays a crucial role in skin health. During sleep, the body repairs and regenerates skin cells, which can help improve skin health and reduce acne breakouts. Lack of sleep, on the other hand, can disrupt the body’s natural repair process and contribute to acne breakouts.

• Stress Management: Chronic stress can also contribute to acne breakouts. Stress triggers the body to release cortisol, which can increase oil production in the skin and contribute to clogged pores and acne breakouts.

In addition, stress can disrupt sleep, which can further exacerbate acne breakouts. Stress management techniques, such as deep breathing, meditation, and yoga, can help reduce stress and cortisol levels in the body, which can improve skin health and reduce acne breakouts.

Topical Creams and Skincare Routines for Managing PCOS-Related Acne

Topical creams and skincare routines can be an effective way to manage acne. Here are some popular options:

• Benzoyl Peroxide: Benzoyl peroxide is a common over-the-counter acne treatment that works by reducing inflammation and killing bacteria on the skin. It can be found in creams, gels, and washes.

• Salicylic Acid: Salicylic acid is another popular over-the-counter acne treatment that works by exfoliating the skin and unclogging pores. It can be found in creams, gels, and washes.

• Retinoids: Retinoids, such as tretinoin and adapalene, are prescription acne medications that work by regulating skin cell turnover and reducing inflammation. They can be found in creams and gels.

• Skincare Routine: A consistent skincare routine can also help manage acne. This can include washing your face twice a day with a gentle cleanser, using a toner to help unclog pores, and applying a moisturizer to keep the skin hydrated. It’s important to use non-comedogenic products, which means that they won’t clog pores, to avoid exacerbating acne breakouts.

It’s important to note that everyone’s skin is different, and what works for one person may not work for another. 

Conclusion

• Anti-inflammatory foods can help manage PCOS-related acne: fatty fish, berries, nuts and seeds, leafy greens, whole grains, probiotic-rich foods, green tea, and turmeric.

• Inflammatory foods should be limited or avoided: refined sugars, processed and fried foods, white bread and pasta, dairy, and alcohol.

• Dietary changes that can help manage PCOS-related acne include incorporating more nutrient-dense foods, avoiding processed and packaged foods, limiting dairy and gluten, eating a balanced breakfast, and staying hydrated.

• Supplements such as Omega Oil, turmeric, multivitamins, and vitamin D can help reduce inflammation and manage PCOS-related acne.

• Exercise can reduce inflammation, improve insulin sensitivity, regulate hormone levels, and reduce stress, which can all contribute to managing PCOS-related acne.

• Good sleep and stress management can impact acne breakouts by allowing the body to repair and regenerate skin cells and reduce cortisol levels.

• Topical creams and skincare routines such as benzoyl peroxide, salicylic acid, retinoids, and a consistent skincare routine can help manage acne.

PCOS-related acne can be frustrating and difficult to manage, but there are ways to improve your skin health. Remember to be patient with yourself as you work to find the best approach for managing your PCOS-related acne. With the right approach, you can regain your confidence and feel comfortable in your own skin again.

Learn about some of the best moisturizers for PCOS acne here!