Why does my skin switch up on me in my luteal phase?

💌 Dear Diary,

Why does my skin switch up on me in my luteal phase?

Suddenly, you're glowing for two weeks, then out of nowhere - boom. Breakouts. Your skin switches up on you faster than your situationship did last summer. Welcome to the luteal phase.

The luteal phase happens in the second half of your cycle, after ovulation and before your period starts. During this time, your body’s preparing just in case a baby is on the way, and that means a surge in progesterone. It’s a chaotic mix of hormones... and your skin doesn’t always cope well.

The science part

The luteal phase happens after ovulation and before your period starts — usually days 15–28 of your cycle. During this time:

• Progesterone rises significantly. This hormone makes your skin produce more sebum (oil), which can clog pores and trigger breakouts — especially if you’re already acne-prone.

• Oestrogen (which usually helps your skin stay plump, hydrated and glowy) drops off. That leaves your skin more vulnerable and inflamed.

• Androgens (like testosterone) don’t rise significantly during this phase, but because estrogen drops, androgens can have a more pronounced effect — kind of like being the loudest person in the room once everyone else goes quiet [3]

All of this hormonal fluctuation means your skin barrier is slightly compromised, inflammation is up, and your oil glands are in overdrive. Voilà — that’s the perfect recipe for hormonal acne.

Science says:

• A 2020 review in Clinical, Cosmetic and Investigational Dermatology confirms that acne flares tend to worsen in the luteal phase due to hormone-driven sebaceous (oil) gland activity.

• Another 2022 study published in Frontiers in Endocrinology links cyclical hormonal changes directly to increased inflammation and skin barrier disruption.

The result? You might notice deep, cystic spots around the chin and jawline, or those annoying under-the-skin bumps that hurt when you blink.

What can you do?

• Prevention is key. Start prepping your skin before the luteal phase begins — think of it like laying out your outfit the night before.

• Use gentle exfoliants like azelaic acid or salicylic acid to keep pores clear

• Stay consistent with retinoids (unless you’re pregnant or trying).

• Spot treat wisely — benzoyl peroxide or sulphur-based masks can help calm active pimples.

• Consider supplements like zinc, omega-3s, or evening primrose oil (but speak to your GP first).

• Cut back on sugar, which can worsen inflammation and hormonal fluctuations [4].

• And of course — moisturise and SPF always.

Track your skin like you track your cycle. Knowing when your skin might switch up helps you stay ahead of the breakout game. Prevention is always better than cure. 

Your skin isn’t betraying you, it’s talking to you. And with the right understanding, you can tune into what it needs.

With love,

Team Ara Nini

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