How Stress, Hormones & Lifestyle Factors Affect Acne

If you’re navigating the often-frustrating world of acne, you know it’s more than just a few spots. It can affect your confidence, dictate your social plans, and leave you feeling helpless. Whether you’re a teenager facing your first breakouts or an adult wondering why acne has returned (or appeared for the first time), we want you to know you’re not alone. The journey to clearer skin can feel complex, but understanding the root causes is the first, most empowering step you can take.

So often, we focus on what we put on our skin, investing in an arsenal of lotions and potions. While gentle skincare is important, persistent acne is rarely just a surface-level issue. It’s a signal from your body, a sign that something deeper is out of balance. This is the core of a holistic approach to acne: looking at the whole picture. 

From Teenage Acne To Adult Acne

Acne is a common skin condition prevalent in adolescence which causes spots, redness and irritation.

Research shows that a majority of people aged between 12 to 24 years experience at least a minor form of acne, with some estimates as high as 85%.  Acne can continue into the 30s and 40s, affecting up to 15% of women. Some of the contributors to unwanted blemishes include hormonal changes, poor nutrition and stress.  Healthy lifestyle adjustments including exercising regularly, eating a balanced diet with plenty of water and, of course, getting adequate sleep are good places to start when battling blemishes.

Exercise encourages blood flow and lymphatic drainage, both of which detoxify the skin.  In terms of reducing toxic load in the body, your gut enables your skin to act as a barrier to prevent toxins and pathogens from entering the body.  When both your skin and gut are healthy, your body will produce more anti-inflammatory molecules to fight skin conditions like acne. 

Probiotics help improve skin barrier function and combined with prebiotics (garlic, onions, leeks, bananas, apples, flaxseed) work together to create balance in the gut resulting in improved skin health.

Stress Can Cause Oily Skin

Spikes in the stress hormone, cortisol, can cause oily skin and acne. It is important at all stages of life to manage stress levels through lifestyle changes, supportive supplements and seeking help, if needed. The two main supplements which support cortisol regulation are ashwagandha and rhodiola. It’s not just external stressors that determine how your skin looks, what you apply to your skin plays a big part also.

If your “go to” acne treatment leaves your skin dry and irritated, aloe vera contains a natural source of salicylic acid which is used to fight acne-causing bacteria. Tea tree oil can help treat acne without the negative side effects of peeling and redness. This essential oil has anti-fungal and anti-bacterial benefits that encourage healing and help prevent infection. It is a natural and effective treatment in clearing up mild to moderate acne. A lesser known benefit of apple cider vinegar is reducing acne breakouts. It works by keeping problematic bacteria at bay. It can be used as a natural skin toner.

Black seed oil is gaining popularity for its many health benefits and can be used topically or orally.  It contains thymoquinone which is an anti-oxidant and has anti-inflammatory properties which help lessen skin lesions.

What You Put Inside Counts Too

What you eat can be a big factor in most acne problems. A high processed, high sugar and high dairy diet can be linked to skin issues due to raising inflammation in the body. Other acne-triggering dietary culprits include processed fats like trans fats, which increase acid levels, and compete with Omega 3 healthy fat, leading to more inflammation. Some of the best sources of omega 3 healthy fats which are excellent for skin health include flaxseed and hemp seed which are available in seed and oil form. A balanced diet which includes fruit, vegetables, nuts, seeds, fish and lean meats is recommended especially during adolescence years to help feed the skin and give it the vitamins and minerals it needs in a very natural way.