No, You’re Not Doomed to Pregnancy Acne Breakouts

As if dealing with all the changes that come with pregnancy isn’t enough, it’s common for women to also experience breakouts during this time. In fact, it’s believed that up to 43% of women face pregnancy-related acne.

Many of the commonly used topical acne products and harsh oral medications aren’t suitable to use during pregnancy (by the way – these solutions are often just putting a bandaid on an internal issue anyway!). 

The good news is, it’s possible to prevent pregnancy breakouts with a few simple diet and lifestyle tweaks that get to the root cause of the acne…which should also benefit you and your baby during this special time! 

Why Some Women Experience Pregnancy Breakouts

It’s probably no surprise that hormones play a role in pregnancy breakouts. Androgens (a group of male sex hormones that includes testosterone) increase during pregnancy, reaching their peak at the end of the third trimester. 

While they aid in a healthy pregnancy, these hormones also influence the sebaceous glands. Androgens stimulate the production of sebum – your skin’s natural oil. While for some women this shows up as a little extra “pregnancy glow” for others, this excess oil can lead to clogged pores and breakouts. 

Levels of progesterone (a female sex hormone) may also play a role in pregnancy breakouts. These hormones steadily increase during pregnancy, and just like androgens, are known to stimulate oil glands which may increase the risk of breakouts.    

While pregnancy acne can look different from person to person, it often is most severe during the second and third trimesters (it’s no coincidence that this is when progesterone and androgen levels rise!). Many women also experience breakouts on their body in addition to their face. 

Those with a history of acne or who have experienced acne flares at the start of the menstrual cycle have a higher risk of dealing with pregnancy acne. Women with polycystic ovary syndrome and a history of irregular menstrual periods also tend to be more likely to deal with breakouts during pregnancy. 

But, rest assured, you’re not doomed to pregnancy acne! We need these hormones to rise during pregnancy in order to sustain pregnancy and grow a healthy baby. But, we also need our body to effectively process and deal with these extra hormones, so they don’t end up causing the overproduction of oil or breakouts. 

What Causes Pregnancy Acne?

So, now to the juicy part: what other factors - beyond normal hormone fluctuations during pregnancy - could be at play?

Pregnancy Constipation: A Potential Pregnancy Acne Culprit

Although most people think their gut and hormones have nothing to do with each other, that couldn’t be further from the truth. 

Whether pregnant or not - excess hormones are broken down by the liver, and then moved through the intestines and eliminated through our stool. However, when we’re constipated, the extra hormones don’t get eliminated out of the body quickly enough, and they can get reabsorbed back into the bloodstream – ultimately contributing to hormonal imbalance. Research has shown that constipation is a common complaint of those that experience breakouts.

Constipation is also a common complaint during pregnancy. While we don’t know the exact numbers, it’s estimated that somewhere between 11% to 38% of women experience constipation during pregnancy. Or, approximately 2 out of every 5 people. 

There are a lot of different potential causes of pregnancy-related constipation, including (but not limited to) changes in hormones, drier stools from increased water absorption, reduced physical activity, and changes in uterus size that can inhibit the movement of stool. Basically, the body goes through huge changes during pregnancy - and our habits might too – and those changes can have a major impact on the digestive system. 

When our bowels are more sluggish, this could contribute to the hormonal imbalances that lead to breakouts.

Eating Habits: A Potential Pregnancy Acne Culprit

During pregnancy, our heightened hormones alter our sense of taste and smell, which leaves many women experiencing food cravings and/or food aversions. Many women find themselves craving more sugar and refined carbs than usual, and if not balanced out with healthy whole foods to keep the blood sugar stable, this can lead to insulin resistance, and even the development of gestational diabetes.

This is not great for you or your baby. 

For you, we know that there is a strong link between insulin resistance and acne. Elevated insulin levels lead to elevated production of the hormone insulin-like growth factor 1 (IGF-1) which can trigger oil production and raise inflammation levels. Both of which contribute to breakouts. 

For your baby, excess sugar passes through the placenta and causes the fetus to produce more insulin, which causes the baby to grow larger, which could lead to additional complications during delivery.  

So, it is important to eat a well-balanced diet throughout pregnancy, with ample fiber, protein, and fat, in order to keep your blood sugar stable. Dealing with pregnancy cravings and aversions can be tough! If you’re having trouble eating well, seek out the help of a prenatal Nutritionist who can help you find foods you’ll want to eat and will keep you and your baby in optimal health. 

How to Maintain Clear Skin Through Pregnancy

The good news is that the acne you experience during pregnancy is only temporary – most often, it goes away after birth. But we have some even better news: this doesn’t mean you have to just wait it out. There are steps you can make to maintain clear skin throughout pregnancy – and it all starts inside. 

To tackle pregnancy-related breakouts, you’ll want to do your part to support hormonal balance through diet and lifestyle habits: 

Encourage Regularity

Keeping your bowels moving regularly - ie daily, and completely - is key to clear skin and happy hormones. There are multiple ways to encourage regularity:

• Add more fiber to the diet: Vegetables, fruit, beans, lentils, and whole grains are all wonderful sources of fiber. An easy hack to remember is to fill half your plate with veggies at lunch and dinner - and that should significantly increase your fiber levels. Try incorporating vegetable and bean or lentil soups as a starter for lunch or dinner, or fruit and protein smoothies for breakfast or snacks. 

• Drink plenty of water: Your water needs increase during pregnancy. According to the American College of Obstetrics & Gynecology, pregnant women should aim for 8-12 cups daily (64 to 96 ounces). Water has many benefits. It aids digestion and helps form the amniotic fluid around the fetus. Water also helps nutrients circulate in the body and helps waste leave the body. Its especially important to drink enough water when you’re increasing your fiber intake, as fiber and water work together to encourage regularity. 
  
  
• Consider Probiotics: Research has shown that the makeup of your gut microbiome contributes to constipation. Lacking certain good bacteria, especially the lactobacillus and bifidobacteria strains can leave you, err, straining. On the flip side, adding probiotics into your routine may help alleviate constipation and encourage regularity. For example, in a randomized, double-blind, placebo controlled study, the strain B. lactis, was found to improve regularity in just 4 weeks. During pregnancy in particular, probiotics may be especially beneficial, as certain strains, such as L. acidophilus and L. rhamnosus have been found to lower the risk of various vaginal infections, which could cause pregnancy complications. Meanwhile, another study found that women who took L. rhamnosus had significantly lower depression and anxiety scores in the postpartum period. 
  
  If you’re looking to support gut and skin health, consider a probiotic supplement like Glow Biome which contains the above mentioned B. lactis, L. acidophilus, and L. rhamnosus strains, along with 3 additional strains that support the gut-skin connection. 
  
  
  
  
  
  Naturally, you may be wondering if probiotics are safe to take while pregnant or breastfeeding. Many large scientific studies have confirmed that lactobacillus and bifidobacteria probiotics are generally considered safe to take during pregnancy and breastfeeding. 
  
  In fact the American Pregnancy Association suggests taking probiotic supplements during pregnancy, for their gut, skin, and vaginal health benefits. Of course, as with any supplement you’re thinking of trying during this time, be sure to clear it with your doctor first, to make sure it is right for you. 

• Get active daily: Pregnancy is not the time to take up a new sport or hardcore fitness routine, but it is a time to add gentle movement to your day, even if you weren’t active pre-pregnancy. Walking, prenatal yoga, and prenatal pilates are all wonderful ways to add gentle movement into your day. The bonus is that these types of exercises may help get baby in an optimal position, and prepare your body for labor.

Note, that if you’re taking an iron supplement - which many women do during pregnancy - that could cause constipation, so it’s especially important to follow the tips above to avoid or minimize it. You may also want to consider trying to get iron through food - like red meat, poultry, seafood, and organ meats - instead of a supplement, but talk to your doctor or prenatal nutritionist about this before making a switch. 

Eat a Low Glycemic Load Diet 

A low glycemic load diet is one that keeps your blood sugar stable and your hormones happy. It consists of plenty of fiber, protein, and healthy fats, with minimal amounts of processed foods or refined carbohydrates and sweets. 

This pattern of eating is not only good for your skin, it’s also good for your health and your baby! 

When it comes to acne, research consistently shows that switching to a low glycemic load diet can reduce acne. 

During pregnancy, a low glycemic load diet can prevent excess weight gain, reduce the mother’s chance of developing gestational diabetes, lessen the likelihood of a complicated delivery, and reduce a child’s future risk of obesity, type 2 diabetes, and chronic disease. A win-win for all! 

It’s important to note a low glycemic load “diet” is not one that restricts calories - and indeed it is important to eat enough calories during pregnancy and gain sufficient weight. It simply outlines which calories - or foods- to consume. Check with your doctor or work with a prenatal nutritionist who can offer you guidance during this special time.