Teen facing hormonal imbalance, skin issues, and weight struggle? 6 tips to reverse it

Hormonal changes during adolescence can bring challenges like acne, weight gain, and mood swings. Healthy lifestyle changes improve levels of inflammation and help in managing gut health and reducing stress, all of which contribute to improving hormonal imbalance. Here are 6 tips that can help teens manage these issues and promote overall wellness.

Focus on balanced nutrition

A nutrition-rich diet is critical for hormonal balance and overall health. Teens should consume plenty of whole foods like fresh fruits, vegetables, lean proteins, whole grains, and healthy fats. Foods high in omega-3 fatty acids (like fish and walnuts), zinc (pumpkin seeds, spinach), and vitamins A, E, and C (carrots, citrus fruits) can promote better skin and hormonal health. Limiting refined sugar, processed snacks, and dairy (especially for acne-prone teens) can reduce inflammation and hormonal fluctuations.

According to Dr. Asha Dalal, Director, Obstetrics & Gynaecology, Sir H.N. Reliance Foundation Hospital, “Eating nutrient-dense foods helps stabilize hormones. Include fruits, vegetables, lean proteins, and whole grains in your diet. Limit sugary and processed foods. Omega-3 rich foods like fish, walnuts, and flaxseeds also support hormonal health and reduce inflammation. Water is essential for healthy skin and weight management. Aim to drink at least 8 glasses of water daily and limit sugary beverages, which can contribute to weight gain and skin issues.”

Get enough sleep

Sleep is vital for hormonal regulation and skin repair. Teens need 7-9 hours of quality sleep each night. Maintaining a consistent sleep schedule, avoiding screen exposure an hour before bedtime, and creating a calming pre-sleep routine can improve sleep quality and regulate cortisol levels. Adequate sleep is crucial for hormonal balance. During sleep, the body repairs itself and regulates important hormones. Teens should aim for 8-10 hours of quality sleep .

Exercise regularly
Regular physical activity can improve mood, reduce stress, and aid in weight management. Aim for at least 30 minutes of exercise a few times a week, combining aerobic activities like walking or cycling with strength training. Exercise helps balance hormones and increases circulation, which is beneficial for the skin.

Regular physical activity can help regulate hormones and improve metabolism, which also helps in maintaining weight. Encourage teens to engage in at least 45-60 minutes of activity daily, such as walking, swimming, or sports. Strength training two to three times a week is beneficial. Yoga or Pilates can also help reduce stress-induced hormonal imbalances. Staying physically active helps regulate hormones by improving insulin sensitivity, reducing cortisol (stress hormone) levels, and boosting the production of endorphins and serotonin, which stabilize mood. Exercise also stimulates the release of growth hormones and supports better metabolism, both of which are crucial for maintaining a healthy hormonal balance.

Manage stress

According to Dr. Sanjay Agarwal, Head of Department- Diabetes, Obesity & Metabolic Diseases, Sahyadri Super Speciality Hospital, Nagar Road, Pune, “Stress releases cortisol, a hormone that can disrupt other hormone levels and lead to skin issues and weight gain. Practicing relaxation or meditation can help manage stress. Chronic stress disrupts hormonal balance and worsens acne and weight gain. Techniques like mindfulness meditation, journaling, or deep breathing exercises can help teens manage stress. Encouraging hobbies and maintaining a supportive family environment also play a critical role.”

Seek professional advice when needed

If hormonal imbalance, skin issues, or weight struggles are severe or persist despite lifestyle changes, consider seeing a healthcare professional, maybe a gynaecologist or a dermatologist. Persistent hormonal imbalances or skin problems may indicate underlying issues like Polycystic Ovary Syndrome (PCOS) or thyroid dysfunction. Consult your doctor for appropriate tests and treatments. For severe acne, dermatological treatments like retinoid or hormonal therapies might be needed.



Build a healthy skin care routine

A simple skincare routine can make a big difference. Teens should wash their face twice or three times a day with a gentle cleanser and use non-comedogenic moisturizers and sunscreen. Avoid over-scrubbing, which can irritate the skin and worsen acne. Products that include salicylic acid or benzoyl peroxide can help with mild acne, but a doctor’s advice is recommended for severe conditions.