The Best Foods for Menopause Acne Treatment

Navigating through menopause brings a host of changes, but figuring out your menopause acne treatment routine when it’s so different from teenage acne can be particularly disheartening. I’ll share insights on effective options for these adult acne breakouts, as well as helping out with menopause itself.

Hi, I’m Hazel

I gave up on skincare after years of issues with acne and sensitive skin.

But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.

I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).

SEE MY JOURNEY HERE

As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods

…because who has time to waste on actions that don’t work?

The quick version:

Menopause doesn’t have to mean the return of acne. By incorporating foods rich in phytoestrogens, antioxidants, and omega-3s like soy, flaxseeds, walnuts, and almonds, you can effectively manage menopausal acne and symptoms. Want something even easier? Try mint tea.

Contents

Acne During Menopause

Menopause doesn’t just bring hot flashes and mood swings; it often surprises us with adult acne, a type of hormonal acne distinctly different from what many experienced during their teenage years.

Let’s break down why this happens and how to manage it.

Note: While multiple factors lead to menopausal acne, the main actor is hormonal imbalance so that is the focus of this article (1).

Why Menopause Triggers Acne

During menopause, there is a decline in ooestrogen levels and rise in androgen levels that can directly affect your skin’s health. These hormonal fluctuations can increase oil production or sebum production, leading to clogged pores and breakouts.

Different From Your Teenage Troubles

While it might feel like a flashback to your teenage years, menopausal skin is quite different now. It’s more mature. It’s less able to bounce back in terms of healing compared to teenagers. This makes acne prevention even more important.

You may also find that you now have sensitive skin, requiring treatments tailored to very different skincare needs than when you were a teenager.

Therefore in menopause, this type of hormonal acne demands a gentle yet effective approach to avoid irritation while still clearing up those pesky pimples.

#1 Menopause Acne treatment: Dietary Prevention

One of my favourite things about healthy foods is that they help you with more than one issue at a time.

In this case, the food for menopausal acne below also help you with the core symptoms of menopause itself, and anti-aging skincare too!

Isn’t that the best way to treat menopausal acne?

Soy Products

Soy often gets a bad rap due to misconceptions about its phytoestrogen content. However, these plant-based compounds mimic oestrogen in a very mild way—think of them as distant, less influential cousins of oestrogen.

This makes soy beneficial, particularly during menopause, as it helps balance hormone levels gently without the risks associated with stronger oestrogens.

One study that got women to drink soy milk found that it reduced menopausal symptoms by up to 20% within 12 weeks and manage menopausal acne more effectively (2).

Antioxidant-Rich Foods

Eating foods high in antioxidants can significantly reduce menopausal symptoms like hot flashes, sleep problems and sweating (3). And of course it’s essential for treating the inflammation associated with acne.

Think of foods like:

Herbs and spices
Berries
Other colourful fruit
Colourful potato (orange, purple) and other vegetables

Bonus: The beta-carotene in about one and a third cup of sweet potato can boost collagen production! (4)

Mint Tea

Mint tea has shown promising anti-androgenic effects. Think hormonal balance.

Research has demonstrated that drinking two cups of mint tea daily can reduce free testosterone levels by about 30% in just five days (5). So mint tea may also help in managing the hormonal imbalance that contributes to menopausal acne breakouts.

Don’t forget: As a tea from a leafy green, it also counts as an antioxidant-rich food!

You’ll also like:
Bye-Bye Blemishes: Is Peppermint Tea Good for Acne?

Nuts and Seeds for Menopausal Health

Incorporating nuts and seeds into your diet can significantly impact skin health and menopause management. Walnuts, almonds and flaxseeds are particularly good for reducing menopausal symptoms in addition to having an abundance of nutrients essential for skincare (6).

Walnuts: The Antioxidant Powerhouses

Whilst a pretty ugly-looking nut, walnuts are known for having the highest antioxidant content of nuts, which helps reduce oxidative stress associated with ageing and menopause (7).

Their rich omega-3 fatty acid content also helps decrease inflammation, beneficial for managing acne breakouts and soothing other menopausal symptoms (6).

Almonds: Queens of Vitamin E

In addition to helping with menopause,Almonds boast the highest Vitamin E content amongst nuts, crucial for maintaining skin health (8). Vitamin E aids in skin repair and moisture retention, making almonds a valuable addition to a skin-care focused diet.

Bonus: Almonds are also able to reduce wrinkles! (9)

Flaxseeds: Omega-3 and Hormonal Balance

Flaxseeds are exceptionally beneficial in a plant-based diet for menopausal women. Just two teaspoons of ground flaxseeds daily can significantly decrease menopausal symptoms, comparable to hormone replacement therapy but without the side effects (10).

Flaxseeds are also great for sensitive skin and reduce inflammation, which is great for menopausal acne (11, 12).

You’ll also love:
The Nutty Truth: How to Munch More to Weigh Less!

Hydration is Key

Staying well-hydrated is essential for maintaining healthy skin changes during menopause. Water helps flush out toxins that could lead to excess oil production, keeping your skin fresh and less prone to acne.

Avoid Acne Triggers

Certain foods can exacerbate acne-causing bacteria growth and oil production. Reducing sugar and dairy intake can significantly benefit your skin’s appearance and health during menopause.

Natural Remedies and Topical Treatments

Topical solutions can be effective for treating menopausal acne without the harsh effects of more invasive procedures. Here’s what you can apply directly to your skin to see results.

Natural Solutions to Soothe and Heal

Tea tree oil and green tea extract are fantastic natural remedies for reducing acne breakouts and caring for sensitive skin. They offer antibacterial and anti-inflammatory properties that help calm your skin and reduce redness.

Gentle on Your Skin, Tough on Acne

Over-the-counter topical treatments like benzoyl peroxide and salicylic acid are effective at removing dead skin cells and managing oil production. For those with dry skin, products containing hyaluronic acid can hydrate while treating acne. These over the counter treatments serve as a foundation for skincare products targeting menopausal acne.

Spot Treatment Solutions

Incorporate spot treatments with azelaic acid for targeted care. Azelaic acid is excellent for reducing inflammation and bacterial growth without harsh effects, making it ideal for menopausal skin.

Why Exfoliation Matters

Regularly using alpha hydroxy acids (AHAs) like glycolic acid can help eliminate dead skin cells that clog pores and lead to breakouts. This gentle exfoliation helps maintain clear and healthy skin during menopause.

By maintaining this approach, you’ll harness both the gentleness required for menopausal skin and the effectiveness needed to combat acne, ensuring your skin remains vibrant and healthy.

Treatments for Teens…But Not Menopausal Women

Yes, there are some treatments commonly used for teenage acne that might not be ideal for menopausal acne, mainly due to differences in skin sensitivity and underlying causes of the acne:

Stronger Topical Retinoids: While topical retinoids are effective for both teenage and menopausal acne, the concentration and frequency of use might differ. Menopausal skin is often more sensitive and dry, so milder retinoids may be recommended to avoid excessive irritation.
High-Concentration Benzoyl Peroxide: Teenage acne often responds well to high-strength benzoyl peroxide, which can aggressively target acne-causing bacteria. However, for menopausal women, lower concentrations are often suggested because their skin can be drier and more prone to irritation.
Oral Antibiotics: Long-term use of oral antibiotics is more common in teenage acne management to reduce bacteria and inflammation. For menopausal women, doctors might be cautious about prescribing antibiotics due to potential long-term side effects and the different hormonal basis of their acne.
Isotretinoin (Accutane): This potent oral medication is often reserved for severe cystic acne typically seen in teenagers. Due to its intense side effects and the nature of menopausal acne, it is less commonly recommended for menopausal women unless the acne is severe and other treatments have failed.

For menopausal acne, treatments often focus more on hormonal balance and gentle skincare, considering the increased sensitivity and decreased oil production typical of menopausal skin. Always consulting a dermatologist for personalised treatment is crucial, as they can provide recommendations tailored to the specific needs of menopausal skin.

Lifestyle Adjustments to Support Skin Health

Your daily habits play a significant role in triggering and thus supporting menopause acne treatment (1). Let’s look at a few lifestyle changes that can reduce your menopausal acne and overall well-being.

Stress Less, Glow More

Managing stress is crucial, as heightened stress hormones can worsen acne breakouts. Practices like yoga, meditation, or even regular walks can reduce stress hormone levels and help balance hormonal fluctuations.

Sleep Your Way to Better Skin

Getting enough restful sleep is vital.

Sleep helps regulate hormone levels and repairs your skin. Aim for 7-8 hours per night to help minimise menopausal symptoms and improve your skin’s appearance.

Quit Smoking for Clearer Skin

If you smoke, consider quitting reducing. Smoking can worsen menopausal symptoms (it severely depletes you of antioxidants, which as we saw above, the less antioxidants you have, the worse your symptoms). Smoking also accelerates skin ageing by affecting collagen production, which can exacerbate acne breakouts and lead to fine lines.

Professional Treatments for Severe Acne

Sometimes, lifestyle and dietary changes aren’t enough to combat menopausal acne. Here are some professional treatments that might help.

Consult Your Dermatologist

A dermatologist can offer prescription treatments that are more effective than over-the-counter options. These might include topical retinoids or oral medications that target hormonal imbalances at the root. Discussing your skin health with a healthcare provider ensures you receive tailored advice and the right prescription medication.

Hormonal Therapy Might Help

For some women, hormone replacement therapy can be a game-changer, although it’s typically used cautiously.

Adjusting oestrogen levels and reducing male sex hormones like testosterone can significantly improve menopausal acne. However, oral contraceptives, often used to manage acne in younger women, are generally not recommended post-menopause due to potential side effects.

Advanced Skincare Treatments

Consider in-office treatments such as chemical peels or light therapy, which help clear acne-causing bacteria and rejuvenate sensitive skin. These procedures can be particularly beneficial for severe acne that does not respond well to topical or oral solutions.

Alternative Medications

Spironolactone, an oral medication known for its anti-androgen effects, can be an option for managing menopausal acne by reducing the effects of male hormones that contribute to acne. It’s important to discuss the potential side effects and suitability of this treatment with your healthcare provider.

By consulting with professionals and considering these advanced treatments, you can find the most effective strategies to manage your menopausal acne and maintain healthy skin during this significant life stage.

Menopause Acne Treatment

Taking a dual approach by adjusting your diet and using the right topical treatments can dramatically improve your menopause acne treatment routine. These strategies not only clear up existing acne but also support overall skin health, ensuring that your skin feels as vibrant and lively as you do in this empowering stage of life.

References

Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.

Happy nerding!

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