How Hormones Affect Your Skin (And What to Do About It)

A soft guide to syncing your skincare with your cycle—for skin that feels supported, not stressed.

Some mornings, your skin looks glowy, bright, and fresh.
Other days, you wake up puffy, dry, or breaking out—and nothing seems to work.

If you’ve ever wondered why your skin seems to have a mood of its own, you’re not imagining things. Your hormones play a major role in how your skin behaves throughout the month, especially if you have a menstrual cycle.

Understanding the rhythm of your body means you can stop guessing—and start responding with care.

Here’s a gentle, week-by-week breakdown of how your hormones affect your skin, and the simple ways you can support it.

🌑 Week 1: Menstrual Phase

Days 1–5 (Your period)

Your body is resting and resetting. Estrogen and progesterone are at their lowest, which often leaves your skin feeling dull, dry, or extra sensitive.

Your skin might feel:

• Dull or dehydrated

• More reactive to products

• Puffy or uneven

• Prone to small hormonal breakouts

What helps:

• Stick to calming, barrier-supporting products

• Avoid harsh exfoliants or strong actives

• Think creamy textures and soft ingredients (like oat, chamomile, or squalene)

Try this mini routine:

• Creamy cleanser

• Gentle hydrating toner or face mist

• Barrier repair cream or facial oil

• A slow, early night

✨ Extra tip: Use a warm compress or steamy shower to boost circulation and soften the skin—like a cozy facial at home.

🌒 Week 2: Follicular Phase

Days 6–13 (Post-period, pre-ovulation)

Estrogen is on the rise, and so is your energy. This is when you’re likely to feel lighter, clearer, and more energised—and your skin often reflects that.

Your skin might feel:

• Smooth and balanced

• Less sensitive

• Brighter and more even

• A little less oily or dry than usual

What helps:

• This is a good time to exfoliate (gently!)

• Introduce brightening products like vitamin C

• Enjoy trying a new mask or serum—your skin is more stable now

Try this mini routine:

• Gentle exfoliating toner or enzyme cleanser

• Vitamin C serum

• Light, breathable moisturizer

• SPF (always)

✨ Extra tip: Cold water splashes or a cooling jade roller can feel refreshing and help keep skin looking bright and awake.

🌕 Week 3: Ovulation Phase

Days 14–16 (Mid-cycle peak)

Estrogen is at its highest, and testosterone rises briefly too. You may feel more magnetic, glowy, and vibrant—your skin often follows suit.

Your skin might feel:

• Balanced and radiant

• Slightly oilier, especially in the T-zone

• A little more prone to small breakouts (thanks, testosterone)

What helps:

• Hydrate without overloading your skin

• Focus on balance, not stripping oils away

• Keep pores clear with a once-a-week clay mask

Try this mini routine:

• Gel cleanser or micellar water

• Hydrating mist or toner

• Lightweight moisturizer or oil-free gel

• SPF or a light tint

✨ Extra tip: Your skin may love to “breathe” right now. If you can, go makeup-free or opt for sheer, dewy textures.

🌗 Week 4: Luteal Phase

Days 17–28 (Before your period)

Progesterone rises, then drops fast—taking your mood, energy, and skin down with it. PMS symptoms show up, and breakouts are more likely here.

Your skin might feel:

• Oilier or more congested

• Prone to deeper pimples (especially on jaw or chin)

• Puffy or inflamed

• A little less cooperative overall

What helps:

• Focus on calming inflammation

• Avoid picking or over-exfoliating

• Support your skin barrier with moisture and sleep

Try this mini routine:

• Cleanser with salicylic acid (2–3 times a week)

• Niacinamide or zinc serum

• Calming gel or cream moisturizer

• Optional: spot treatment with sulfur or azelaic acid

✨ Extra tip: Keep your tools in the fridge. Icy rollers or chilled spoons are great for calming breakouts or under-eye puffiness.

💭 Final Thoughts: Flow With Your Skin

Your skin isn’t flawed—it’s responsive.
It’s doing its best to keep up with the changes inside you.

Once you understand how your hormones affect your skin, it becomes easier to stop the blame, and start offering care. No panic. No shame. Just support.

This isn’t about doing more. It’s about doing gently.

So if you’re breaking out, don’t fight it. If your skin is dry, soften it. If you’re glowing, celebrate it.

Your skin has a cycle.
Let your routine have one too.