Your skin doesn’t exist in isolation—it responds to hormonal changes happening throughout your menstrual cycle. Many women experience acne, oiliness, dryness, or dullness during certain phases, especially in the days leading up to their period.
But here’s the good news: you can support your skin by adjusting your routine according to these hormonal shifts. In this article, you’ll learn how to care for your skin during PMS and your period, with practical, non-medical tips that make a difference.
How Your Cycle Affects Your Skin
Let’s quickly break down the 4 phases of your cycle and how they can impact your skin:
- Menstrual Phase (Days 1–5)
- Hormones are at their lowest
- Skin may feel dry, sensitive, or dull
- Breakouts may appear from premenstrual oil buildup
- Follicular Phase (Days 6–14)
- Estrogen rises
- Skin looks brighter and more balanced
- Great time to introduce active ingredients or exfoliation
- Ovulation Phase (Around Day 14)
- Estrogen peaks
- Skin is at its best—glowing, firm, and smooth
- Watch for slight oiliness in some people
- Luteal Phase (Days 15–28)
- Progesterone increases, then drops before menstruation
- Oil production rises
- Skin is prone to breakouts, inflammation, and dullness (PMS)
Skincare Tips for Each Phase
🔹 Menstrual Phase: Soothe and Hydrate
Your skin may feel extra sensitive during your period. The goal here is calm, hydrate, and protect.
What to do:
- Use a gentle cleanser (no scrubs or actives)
- Apply a hydrating serum with hyaluronic acid
- Use a thicker moisturizer if your skin feels dry
- Avoid new products or treatments
Extra care: Use a calming sheet mask or aloe vera gel.
🔹 Follicular Phase: Repair and Glow
This is the perfect time to restore and renew. Your skin is more resilient, so you can add more active ingredients.
What to do:
- Use exfoliants 1–2 times this week (e.g., lactic acid or BHA)
- Try a brightening serum (Vitamin C or niacinamide)
- Maintain a lightweight moisturizer
- Continue daily SPF 30+
Extra tip: This is a great time to try new skincare products (if patch-tested).
🔹 Ovulation Phase: Maintain the Glow
Your skin is at its best right now, so the focus is on maintenance and protection.
What to do:
- Stick to your regular routine
- Focus on hydration and SPF
- If you’re noticing shine, try a clay mask or blotting sheets
Bonus: Hydrate well and keep your makeup light to let your skin breathe.
🔹 Luteal Phase: Prevent and Control Breakouts
This is the most challenging phase. Hormonal shifts increase sebum, leading to clogged pores and inflammation.
What to do:
- Double cleanse at night to remove excess oil and makeup
- Use a gentle exfoliant once this week (avoid harsh scrubs)
- Spot treat with salicylic acid or tea tree oil
- Use a light, oil-free moisturizer
- Avoid heavy makeup or layering too many products
Don’t: Pick at pimples—this causes more irritation and scarring.
Lifestyle Habits That Help
- Drink more water to flush toxins
- Get quality sleep—your skin regenerates while you rest
- Reduce sugar and dairy (some people notice breakouts tied to diet)
- Manage stress with mindfulness or gentle movement
- Use a clean pillowcase and towel during breakout-prone days
Sample Weekly Routine Based on Your Cycle
| Phase | Focus | Must-Have Product |
|---|---|---|
| Menstrual | Hydration & Calm | Creamy moisturizer |
| Follicular | Glow & Renewal | Vitamin C serum |
| Ovulation | Balance & Protect | Lightweight SPF |
| Luteal (PMS) | Breakout Prevention | Salicylic acid spot gel |
Final Thought: Your Skin Follows Your Cycle—Work With It
You don’t need to overhaul your routine every month, but listening to your skin and adjusting slightly during each phase can make a big difference. Instead of fighting breakouts and dullness, you’ll be prepared—and empowered.
By syncing your skincare with your cycle, you’re not only improving your skin, but also building a deeper connection with your body.