Hormonal Changes in Your 20s Could Be Why Your Skin Is Going Nuts

If you're anything like this, you persevered the dramatic hormonal fluctuations of puberty with the hope that one day it would all be in the past. The acne, bodily changes, complexion woes, and moody shifts would all come to an abrupt end at the stroke of midnight on our 20th birthdays. Enter: The skin, body, and full identity renaissance of our 20s. As life would have it, our hormones missed that very important memo.

Even though we're typically fully-formed adults by the time we hit 21 (physically speaking, at least), our bodies never stop changing, and our hormones surge on. Specifically, as we enter our prime years for fertility, progesterone and estrogen levels are at their peak, ebbing and flowing with our menstrual cycles. This alone can lead to weight fluctuation, mood swings, and yes, acne—even if you've never experienced it before. The chief difference is that unlike the unpredictability of our hormones during our adolescent years, we at least have an approximately 28-day timeline to work with and prepare for what's coming. But that's when things are functioning normally.

"Hormone changes in teen years versus the 20s really depends on genetics, exposure like diet and stress, as well as the environment the skin is in including pollution, smoking, and sun exposure," explains board-certified dermatologist Dr. Kseniya Kobets. And, things get even more complicated and unpredictable when your body isn't in balance.

"When our hormones are acting out, they express themselves much like we remember when we were teenagers," says women's health and wellness coach Nicole Granato. "Our 20s is the time when we start really understanding our hormones and the effects they have on our body. I find that many women experience weight gain, acne, hair loss or growth in odd places, as well as irregular menstrual cycles. Most of the time it is our body's way of letting us know we are deficient in vitamins and minerals coming from the food we eat and the supplements we take."

If navigating female hormonal changes in your 20s has you feeling like the star of Puberty: The Sequel, you're not alone. We reached out to experts for the full lowdown on what to expect and how to best manage the hormone shifts ahead.

Keep reading to see how to deal with your hormones below.

Skin

"Whatever is going on inside our body reflects on the outside," notes Granato. Leading up to your period, that means hormone fluctuations sending your sebaceous glands into overdrive (which might manifest in a breakout, most likely along your chin). Increased levels of progesterone may also affect body fluid retention and dehydration, which might give your complexion a dull appearance.

Granato recommends preventing this by simply upping your water intake. "Eat foods that are high in water content to hydrate and deliver antioxidants – berries, watermelon, citrus," adds Sobel. "Supplement with collagen supplements or gummies to fight free radicals and support skin function." He recommends GrandeGUMMIES Vegan Collagen Booster Gummies. To tackle an existing breakout, try Osmia Organics's Spotless Blemish Oil which combats blemishes without drying out skin even more.

"Some patients have exacerbated acne due to the increased hormones in their teen years and it calms down in the 20s whereas some people can have a spike in those hormones later in life and end up having oily skin and exasperated acne," explains Kobets. "Most people think they’re done with acne in their early years however, perimenopausal and postmenopausal hormonal changes in women can also bring on skin changes which can cause exacerbation of acne. On the other hand, some people have hormonal changes in perimenopausal that for women cause skin dryness, aging, and increased wrinkles." You read that right: The ongoing dance with hormonal acne could stretch beyond your second decade of life well into midlife.

If your skin is going haywire throughout the month, it could indicate that something deeper is out of balance. Birth control is a common culprit since it's impacting your hormone levels in a different way (though in many cases, this may also clear up your skin). But stress, lack of sleep, and a poor diet are also frequent offenders since they all might impact hormones as well.

While you may have already contended with excess oil and frequent breakouts throughout your teens, there may be an additional skin concern to add to the mix this decade: dryness. "As skin becomes drier it becomes more important to protect the skin barrier and lock in hydration. Drier skin and water loss can lead to redness, sensitivity and irritation and emphasize fine lines and wrinkles. Skin begins to appear dull and lose its youthful glow and radiance," explains Sobel. "These changes can be mitigated by identifying a routine that works best for your skin type and adds in moisture. I always recommend that my patients in their 20s start to use Hyaluronic Acid formula, Retinol and SPF 30." He suggests Sobel Skin Rx Bio Hyaluronic Moisture Cream, which contains a bio-derived form of hyaluronic acid to instantly hydrate and improve skin’s appearance and hydration levels.

"Retinol is the gold standard of preventative and anti-aging care and should be started as early as possible," continues Sobel. "Begin using it every other day for a week, and then daily in the evenings. This multi-tasking ingredient is magic to the skin for its ability to boost collagen, increase skin hydration, defend against acne, and fine line formation." He recommends the Sobel Skin Rx 4.5% Retinol Complex Night Treatment.

Hair

One of the hallmarks of puberty is navigating and cultivating a newfound relationship with hair. If your 20s feel like puberty 2.0, know that it may come with its own hairy trials. Only in this case, hair loss is the culprit. "Although hair loss is another topic of its own, I will say that hormones can cause hair loss early [in] life and later in life, depending on interplay of genetics and environment, and health of the body," says Kobets. "Optimal lifestyle changes, as well as vitamin D supplementation is important for hair loss."

Mood

You can blame a boost in progesterone for sudden onset crankiness in the days leading up to your period (although on the flip-side, the hormone estradiol encourages happy thoughts when you're ovulating). Granato recommends eating for happiness, which means sticking with nutritious foods that are known to encourage a lift in mood. (Fill up on cruciferous veggies like broccoli and kale, as well as fatty acids, which are found in fish, walnuts, and sweet potatoes.) And don't forget the mental benefits of a good workout. "Exercise has been shown to promote clearing of toxins from the body and prolonging life," says Kobets.

Body

"Weight gain, a hard time losing it, cellulite, and even inflammation around the stomach area are all common with hormone imbalances," says Granato. And small fluctuations (as well as ugh, bloating) are often the status quo during that time of the month. Your best plan of attack is drinking lots of water and making sure your nutrient levels are in check. "Reducing processed sugars and fried foods is a great way to help detoxify the body," says Kobets. "Sugars also increase our insulin spikes in the body through your life, which slowly 'rusts' or 'toasts' all the cells in our body."

"The most important thing I remind people is to make sure you are eating whole grains, healthy fats, plant protein 90% of the time, and consider cutting dairy," says Granato. "This does not mean you have to be a vegan, but you want to ensure you are eating enough (and well enough) to support your body."

"Diet changes that include more antioxidant and fiber, rich foods can decrease or slow down certain aging pathways and pro-inflammatory pathways that not only cause wrinkles but also can cause acne due to inflammation," adds Kobets. "Processed foods which often include preservatives, and even worse sugars and salts can accelerate the rate of the pathways that promote aging and inflammation in the body. This is true at any age." Make sure you're getting all your necessary vitamins, too, with a daily supplement.

And the good news: Your twenties might be a time when it's easiest to build muscle and stay in shape, so by all means, get moving. "To try to counteract the changes in the body, one should optimize other things like diet, supplements and lifestyle changes which includes exercise and sleep. If hormones are what is being balanced in body, then decreased stress levels, which often have increased levels of hormone cortisol can help delay signs of skin aging and acne," adds Kobets. "Improved sleep can also affect the skin in a positive way, which not only helps, restore the body, but also decreases our chances for junk food eating."