Cyclical Skincare: How to Adapt Your Skincare Routine to Your Menstrual Cycle

Do you notice more skin breakouts a few days before your period kicks in? Or perhaps your skin is duller and drier on the first few days of your cycle? That’s because your menstrual cycle impacts your skin’s health and appearance. In this article, you’ll learn how different stages of the menstrual cycle affect your skin and tips to adapt your skincare based on your cycle phases.

Taking good care of your skin is important. Tailored skincare can help you deal with acne breakouts, premature aging, skin damage, and other skin concerns. However, if it feels like you’re doing everything possible, using the best quality products, and religiously caring for your skin, but your skin is still problematic, your menstrual cycle might have something to do with it.

You’ve probably noticed that toward the end of your cycle, right before your period starts, your skin might look duller, oilier, or break out in acne. But what about other parts of the cycle and their role in your skin’s health? We’ve analyzed a new trend that’s gaining a lot of attention in the medical community and on social media, called skincare syncing.

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What is cycle syncing skincare?

You’ve probably heard about synchronizing your workouts, work commitments, and other activities to your menstrual cycle. Skincare syncing is another trend that’s rapidly becoming popular. Everyone from skincare influencers to actual dermatologists and estheticians rave about it.

The idea behind skincare syncing is that during different hormonal stages, your skin’s health reflects these fluctuations. This means you should match your skincare products to the stages of your cycle to maximize their effects and help manage the skin concerns associated with each cycle stage.

By adjusting your skincare products, you can not only fight premenstrual syndrome (PMS) pimples but also maintain healthy, plump, and glowing skin throughout your entire cycle.

What are the menstrual cycle stages and how do they affect your skin’s health?

Menstrual phase

The menstrual phase of your cycle starts on the first day of your period. It usually lasts between 3 and 7 days. This is the time when your sex hormones—estrogen, progesterone, and testosterone—are at their lowest. Just like your mood and energy levels, your skin might look duller, drier, and flakier, or be more sensitive to strong skincare actives like retinol and exfoliating acids.

This happens mainly due to low estrogen and testosterone levels. These hormones dilate the blood vessels and give skin that healthy glow. At the same time, estrogen moisturizes the skin by increasing sebum production.

Follicular phase

The follicular phase also includes the menstrual phase and typically lasts 10 to 14 days. However, its main effects come into play after the menstrual phase finishes. The ovaries begin producing more estrogen and testosterone.

During this time, you might notice that your skin looks clearer, brighter, and even more youthful. This happens because estrogen increases collagen production and blood flow to the face.

Studies on facial attractiveness have also found that the features of a woman’s face change throughout the cycle. During the follicular phase, close to ovulation, they become softer and often more generally attractive than at the end of the cycle.

However, some people notice that at the end of the follicular phase, their skin becomes oilier. It often happens because of increasing levels of testosterone.

Ovulation

Ovulation is the shortest phase of the cycle, but it can definitely show up on your face. This is the time when most women feel their best. Your energy levels should be high. You might feel friskier and more social than usual, stronger at the gym, and just be in a better mood overall.

As estrogen peaks during ovulation, your basal body temperature increases, which gives you that healthy glow and pinkish cheeks. Increased estrogen can also improve skin elasticity.

On the other hand, testosterone and luteinizing hormone levels increase, which causes the skin to produce more sebum. Therefore, you might notice some breakouts or enlarged pores.

Luteal phase

The luteal phase is the last phase before the cycle starts again. It begins right after ovulation and marks a decrease in estrogen and testosterone. As the uterus prepares for potential pregnancy, the ovarian corpus luteum produces a hormone called progesterone. It stimulates the production of sebum in the skin's sebaceous glands.

Progesterone can also cause pores to dilate slightly, making them appear larger and potentially trapping more oil and debris. The luteal phase can lead to some water retention, which may affect skin hydration and give a plump appearance that can worsen oiliness.

At the same time, cellular turnover slows, which can lead to dead skin cell buildup. When this buildup mixes with extra sebum, it can clog pores and cause more breakouts.

But fear not, because according to many experts and skincare enthusiasts, skincare syncing can help you target specific skin concerns and achieve flawless skin at any part of your cycle if you adapt it correctly.

How to sync your skincare products based on your menstrual cycle

Skincare routine for the menstrual phase (days 1-5)

During this phase, the skin is often more sensitive and dry due to low estrogen and progesterone levels. Focus on hydration and mild exfoliation.

Routine:

• Gently cleanse in the evening. You can skip cleansing in the morning to avoid stripping your skin of its natural moisture.
  
• Hydrate the skin with soothing products like hyaluronic acid, panthenol, and ceramides. You can incorporate these into your morning and evening routines.
  
• Use gentle exfoliation. Mild chemical exfoliation can help keep pesky breakouts at bay. Try lactic or malic acid to avoid irritating the skin. Limit exfoliating acids to 2-3 times per week.
  
• Moisturize your skin in the morning and evening. Rich moisturizers protect the skin barrier and hydrate it throughout the day.
  
• Pamper yourself with a hydrating and moisturizing face mask to give your skin that extra love during this phase.
  

Skincare routine for the follicular phase (days 6-14)

Estrogen levels start rising, improving skin elasticity and hydration. This is a good time for brightening and collagen-building treatments. Since the follicular phase is easy on the skin, you can also try new skincare products.

Routine:

• Cleanse your skin with a water-based cleanser in the evening. You can skip cleansing in the morning to avoid drying out the skin.
  
• Use vitamin C and niacinamide serums in the morning to brighten the skin.
  
• Incorporate hyaluronic acid products into your morning and evening skincare routines to keep that natural glow.
  
• Finish your skincare routine with a lightweight moisturizer and sunscreen in the morning.
  

Skincare routine for the ovulatory phase (around days 12-14)

As estrogen peaks, the skin looks its best. However, some might experience increased oiliness and more pimples. Focus on protecting and maintaining the skin's glow.

Routine:

• Double cleanse with an oil-based cleanser and finish with a water-based cleanser to remove any product and oil buildup.
  
• Focus on antioxidant-rich products like vitamin C, zinc, or copper peptides.
  
• This is a good time to incorporate retinol into your routine. It improves skin cell turnover and helps manage skin oiliness.
  
• A couple of times per week use light chemical exfoliation with glycolic acid.
  
• Continue using a lightweight moisturizer.
  

Skincare routine for the luteal phase (days 15-28)

In the luteal phase, progesterone rises, leading to increased oil production and potential breakouts. Focus on controlling excess oil and preventing acne. This is often the most challenging phase for the skin, so don’t feel defeated if a pimple or two still show up – it’s completely normal.

Routine:

• Double cleanse in the evening. If your skin is prone to acne, you can switch from an oil-based cleanser to a cleansing balm or micellar water, followed by your regular water-based cleanser.
  
• Continue with retinol in the evening and vitamin C in the morning to improve and brighten your skin.
  
• Try stronger chemical exfoliants like salicylic acid or benzoyl peroxide 1-3 times per week and not on the nights when you use retinol products.
  
• Pamper yourself with clay masks to absorb extra sebum and deep-clean the pores.
  
• Switch to an oil-free moisturizer.
  

General tips for skincare syncing

• Don't make drastic changes all at once. It’s better to introduce one new product at a time. Give it at least a week before you change your routine again. This way, you can notice if it improves your skin or causes more problems.
  
• While these guidelines are general, your skin's needs may be different. Pay attention to how your skin responds and adjust accordingly.
  
• Always use sunscreen in your morning routine to protect your skin and improve the effectiveness of other skincare products.
  
• Drink plenty of water and electrolyte-rich beverages throughout your cycle to support skin health from within.
  
• Keep a skin diary alongside your cycle tracking to identify patterns and refine your routine over time.
  

What about PCOS skincare?

Polycystic ovary syndrome (PCOS) is a common endocrine condition that affects 1 in 10 women. It’s mainly characterized by ovarian cysts and elevated levels of androgens. Excessive androgen levels (male hormones) in women are called hyperandrogenism. Androgens can lead to symptoms like hirsutism, acne, and male-pattern hair loss. The most common skin concern for people with PCOS is oily and acne-prone skin.

With PCOS, acne is often more severe and persistent than typical breakouts. It may appear on the face, chest, and upper back. This means you might suffer from greasy skin throughout your cycle, regardless of the phase.

Here’s how you can improve your skin’s health if you have PCOS:

• Gentle cleansing: Use a mild, non-comedogenic cleanser twice daily. If your skin is also prone to dryness, you can skip cleansing in the morning and wash your skin only with water.
  
• Oil control: Look for oil-free or non-comedogenic products, especially moisturizers and sunscreens.
  
• Acne treatment: Ingredients like salicylic acid or benzoyl peroxide can help manage acne. You can also incorporate retinol and clay masks to control oil production. 
  
• Antioxidants: Vitamin C in the morning helps fade acne scars and discoloration. Niacinamide is also a powerful ingredient to reduce redness and shrink pores.
  
• Exfoliation: Gentle chemical exfoliants like AHAs or BHAs can help with cell turnover. Make sure to use them sparingly, just 1-3 times per week, and only before sleep to avoid increased sensitivity to sunlight.
  

Hypothyroidism skincare

Many women also have an underactive thyroid, called hypothyroidism. Hypothyroidism is a condition in which the thyroid gland doesn't produce enough thyroid hormones. It can cause dry, rough skin, paleness, puffiness, and slow wound healing.

Skincare tips for hypothyroidism:

• Hydration: Use rich, hydrating moisturizers. Look for ingredients like hyaluronic acid, glycerin, ceramides, and Centella Asiatica. Incorporate them into your morning and evening routines.
  
• Gentle cleansing: Use mild, fragrance-free cleansers. Avoid hot water, which can further strip the skin. If your skin is very dry, avoid cleansing in the morning.
  
• Exfoliation: Even if your skin is dry, don’t completely ditch exfoliants. Instead, use gentle chemical exfoliants like lactic acid.
  
• Antioxidants: Products with anti-inflammatory ingredients like niacinamide, aloe vera, and vitamins C and E protect the skin from inflammation and give it a natural glow.
  

Take better care of your skin throughout your menstrual cycle

We hope this article gave you enough information to try syncing your skincare to your cycle. Finding the best skincare ingredients and products based on your cycle can help you achieve healthy and glowy skin. Always make sure to carefully introduce new products, especially strong active ingredients, to avoid inflaming your skin's protective barrier. 

Tracking your cycle can give you a better understanding of how to adapt your skincare routine. Check out the WomanLog period tracker to make skincare syncing easier.

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