Research
PCOS Skin Care: Natural Ways to Reduce Redness
Explore natural remedies and lifestyle changes to manage PCOS-related skin redness and inflammation effectively.
July 6, 2025
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Explore natural remedies and lifestyle changes to manage PCOS-related skin redness and inflammation effectively.
If you’re dealing with PCOS, skin redness and irritation might be familiar challenges. These issues often stem from hormonal imbalances and insulin resistance, which trigger inflammation. Here’s a quick breakdown of how to manage it:
Understanding the root causes of skin redness in PCOS can help you find the most effective ways to address it. Let’s explore how internal factors, like hormonal shifts and insulin resistance, contribute to these inflammatory skin responses.
In PCOS, elevated androgen levels can increase oil production, leading to clogged pores and inflammation. This often results in redness, particularly around the lower face, jawline, and neck.
"Changing hormone levels and insulin resistance cause those who are diagnosed with PCOS to struggle with numerous skin health issues, including acne, excessive hair growth, hair loss, and less radiance." - Dr. Leslie Markle, U.S. Dermatology Partners
Insulin resistance, which affects 50–70% of women with PCOS, can worsen the condition. It prompts the ovaries to produce more androgens, fueling chronic low-grade inflammation. This inflammation makes the skin more reactive and prone to redness.
While internal factors play a significant role, external elements can make skin redness worse. Stress and environmental exposures, for instance, may exacerbate the problem. Identifying and minimizing these triggers can help you fine-tune your skincare routine for better results.
Focusing on the connection between PCOS, inflammation, and skin health, natural remedies can play a helpful role in reducing redness. These ingredients work by calming irritation and addressing inflammation, offering relief for PCOS-related skin concerns.
Turmeric contains curcumin, a compound known for its anti-inflammatory properties. It may help reduce the chronic inflammation often linked to PCOS-related redness while also improving insulin sensitivity. A daily intake of 500–1,500 mg of curcumin is recommended, ideally taken with black pepper to boost absorption .
Before starting any new supplements, it’s important to consult your healthcare provider, especially if you’re on medication.
Aloe vera is well-known for its cooling and soothing effects on inflamed skin. Its anti-inflammatory and antimicrobial properties can help calm rashes and may even prevent infections. Packed with vitamins A, C, E, and B12, aloe vera gel nourishes the skin while reducing inflammation.
For fresh aloe gel, cut a leaf, remove the latex, scoop out the clear gel, and rinse it thoroughly. Store it in the refrigerator for up to two weeks. Apply a small amount to your face in circular motions, rinse with cool water, and pat dry. Alternatively, create a toner by mixing 2 parts water with 1 part aloe vera gel. Always perform a patch test first to ensure your skin tolerates it.
Chamomile is a natural anti-inflammatory, and when paired with raw honey’s healing and moisturizing qualities, it can effectively calm irritated skin . Studies back up these traditional remedies. For instance, a 2018 study found that Roman chamomile extract significantly improved wound healing and had antibacterial effects, while German chamomile oil was shown to reduce inflammation associated with eczema.
To make a soothing mask, mix 2 tablespoons of cooled chamomile tea with 1 tablespoon of raw honey. Another option is combining 1 tablespoon of dried chamomile flowers (steeped in 1/3 cup of boiling water), 1 teaspoon of honey, and 2 tablespoons of ground oatmeal. Apply the mixture to your skin for 10–20 minutes before rinsing. Chamomile tea can also double as a gentle toner when applied with a cotton pad .
These natural remedies can be a great addition to broader anti-inflammatory approaches, including dietary and lifestyle changes, to support healthier skin.
Managing your diet and lifestyle is a key step in addressing PCOS-related skin redness. Since internal inflammation plays a major role, focusing on reducing it from within can help lay the groundwork for clearer, healthier skin.
An anti-inflammatory diet can tackle several aspects of PCOS, such as systemic inflammation, metabolic issues, and insulin resistance. Research shows that this type of diet can lead to improvements in weight, cholesterol levels, blood pressure, and inflammation. In one study, 63% of participants experienced restored menstrual cycles, and 12% achieved pregnancy during the trial.
To get started, include healthy fats like avocados, nuts, and olive oil in your meals. Add fiber-rich fruits and vegetables to your plate, especially options like broccoli, leafy greens, apples, plums, red berries, and grapes, which are known to help reduce inflammation. Many experts recommend the Mediterranean diet due to its focus on whole, unprocessed foods and its long-term health benefits.
PCOS often brings increased stress and disrupted sleep patterns. In fact, about 64% of women with PCOS report depressive disorders. Stress elevates cortisol levels, which can interfere with insulin regulation and worsen skin problems.
Improving sleep is a crucial step. Aim for 7–9 hours of quality sleep each night. Create a calming bedtime routine and ensure your environment is conducive to rest - think blackout curtains, a comfortable temperature, and minimal noise. Avoid stimulants and heavy meals before bed.
To manage stress, try relaxation techniques like deep breathing, meditation, or gentle yoga. Activities like walking or other forms of self-care can also help. If stress becomes overwhelming, consider seeking support from a healthcare professional or therapist. Therapies such as Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) have been shown to be effective. Pair stress management with proper hydration and regular exercise to further support hormone balance and skin health.
Staying hydrated is essential for maintaining skin moisture and flushing out toxins that contribute to inflammation. Aim to drink 8–12 cups of water daily.
Exercise is another powerful tool. It improves insulin sensitivity and hormone balance, both of which are critical for managing PCOS. Aim for at least 30 minutes of moderate to vigorous activity each day, whether it’s cardio, strength training, or yoga. This not only addresses metabolic and reproductive symptoms but also enhances mood, reduces stress, and promotes better sleep.
"Physical activity can improve insulin sensitivity and hormone balance, positively affecting skin health" - Dr. T. Rajeshwari Reddy.
Combining regular exercise with a balanced diet that includes protein, fiber, complex carbohydrates, and healthy fats can amplify these benefits and help manage PCOS symptoms effectively.
For more tips on managing PCOS and improving skin health, check out PCOSHelp at https://pcoshelp.com.
In addition to making dietary and lifestyle adjustments, refining your at-home skincare routine can go a long way in soothing inflammation. A simple, consistent regimen using gentle, non-irritating products can help calm the redness often associated with PCOS-related skin issues.
Start with a mild, fragrance-free cleanser, like Replenix Green Tea Gentle Soothing Cleanser, using lukewarm water and gentle circular motions to avoid irritation. Immediately after cleansing, apply a non-comedogenic moisturizer, such as CeraVe Daily Moisturizing Lotion or La Roche-Posay Toleriane Double Repair, to seal in hydration.
Incorporate a gentle chemical exfoliant containing glycolic or salicylic acid 2–3 times per week to promote cell turnover. And don’t forget daily protection - use a broad-spectrum sunscreen with SPF 30 or higher to shield your skin from harmful UV rays.
These basic steps create a solid foundation for incorporating more targeted home remedies.
Homemade masks can be a soothing addition to your routine. For instance, try a turmeric-yogurt mask: mix 2 tablespoons of plain yogurt with 1 tablespoon of turmeric powder, apply it for 10–20 minutes, and rinse off. Another option is an oatmeal mask - combine equal parts finely ground oatmeal and honey, then leave it on for 20 minutes. For a quick cooling treatment, grated cucumber applied for 10 minutes can provide relief.
Always perform a patch test before trying any new ingredient to avoid unexpected reactions.
"Turmeric has been used for centuries for its anti-inflammatory benefits, which helps with melasma and with inflamed acne...yogurt is also naturally full of lactic acid, which helps exfoliate the skin and soften fine lines and wrinkles." – Rachel Lee Lozina, Licensed Esthetician
To keep your skin calm, steer clear of products that might aggravate redness. Avoid harsh scrubs, alcohol-based products, and anything with strong fragrances. Check ingredient labels for irritants like SD alcohol, denatured alcohol, methylisothiazolinone, isopropyl myristate, and propylene glycol-2 (PPG-2) myristyl propionate.
Finally, make a habit of cleaning your makeup tools regularly to reduce the risk of bacterial buildup.
For more tips and personalized advice on managing PCOS-related skin issues, visit PCOSHelp (https://pcoshelp.com).
Tackling PCOS-related skin redness means addressing the underlying causes, not just the visible symptoms. Inflammation and insulin resistance are two key factors driving these skin issues. Chronic low-grade inflammation linked to PCOS can disrupt hormone balance, while insulin resistance affects about 80% of obese individuals with PCOS. Natural anti-inflammatory options like turmeric, aloe vera, and chamomile target these root causes rather than simply covering up the redness.
Diet is a powerful tool in managing skin inflammation. Aim for 21–25 grams of fiber daily and include anti-inflammatory foods like tomatoes, leafy greens, fatty fish, nuts, and olive oil. For example, a study involving 15 women with PCOS showed that taking 333 mg of cinnamon extract three times a day for 8 weeks significantly lowered insulin levels two hours after consumption.
A gentle and consistent skincare routine is equally important. Use fragrance-free, non-comedogenic moisturizers and apply them regularly, especially after cleansing, to protect the skin barrier and avoid irritation that can worsen redness.
Lifestyle choices also play a vital role in improving skin health for those with PCOS. Strive for at least 150 minutes of exercise weekly, combining aerobic activities with strength training. Stress management techniques like yoga, meditation, or deep breathing exercises can help regulate hormone levels and complement other treatments.
"The management of PCOS is individualized. There's no 'cure' or 'one-size-fits-all' approach. Treatment is aimed at symptom management and the symptoms that are most important to each individual patient. That may also change over time throughout the patient's lifespan." - Dr. Carly Kelley, Endocrinologist at Duke Health
By combining natural remedies, dietary adjustments, gentle skincare, and healthy lifestyle habits, you can create a well-rounded approach to managing PCOS-related skin redness. Consistency is key to seeing noticeable improvements over time.
"If you are diagnosed with polycystic ovary syndrome, it doesn't mean that you are destined to have poor health. There is a lot you can do to take charge, minimize symptoms and keep yourself healthy." - Amanda Stathos, M.S., R.D., L.D.N., Clinical Dietitian at Johns Hopkins' Sibley Memorial Hospital
Skin redness in PCOS often stems from hormonal imbalances, particularly higher levels of androgens. These hormones can increase skin inflammation, making conditions like eczema or dermatitis more likely. They may also lead to irritation or even hyperpigmentation, adding to the redness.
To help ease redness naturally, you might try anti-inflammatory ingredients such as turmeric, chamomile, or fennel, which are known for their soothing properties. Additionally, topical treatments with vitamin C, azelaic acid, or niacinamide can be beneficial for calming irritation and evening out skin tone. Including these options in your skincare routine could make a noticeable difference in managing PCOS-related redness.
Making smart changes to your diet can go a long way in reducing inflammation and improving skin health for those with PCOS. One effective approach is following an anti-inflammatory diet, like the Mediterranean diet. This diet prioritizes whole, nutrient-rich foods such as fruits, vegetables, whole grains, healthy fats (like olive oil and avocados), and lean proteins. On the flip side, try to steer clear of processed foods, refined sugars, and saturated fats whenever possible.
Adding more high-fiber foods - think leafy greens, beans, and whole grains - along with healthy fats from sources like nuts, seeds, and fatty fish can also help balance hormones and calm skin redness. Cutting back on refined carbs and sugary treats may further ease symptoms and enhance your skin's overall health.
Lifestyle adjustments, like sticking to regular exercise and managing stress, can play a big role in reducing skin redness linked to PCOS. Stress often triggers inflammation and hormonal shifts, both of which can make redness worse. Simple activities like yoga, meditation, or even taking a daily walk can help calm stress and support hormonal balance.
Exercise also boosts circulation and releases endorphins, which are great for overall skin health and can help ease inflammation. By weaving these habits into your daily life, you can naturally manage redness and enhance your skin's appearance.
