4 Easy Ways to Reduce Skin Inflammation with PCOS

When you’re living with PCOS, skin issues can feel like a constant battle. The breakouts, the sensitivity, the flare-ups that seem to appear overnight it’s exhausting. A lot of it comes down to inflammation, both inside and out. And while expensive treatments or 12-step routines get all the attention, the real healing starts with small, consistent changes.

This week, I decided to try a few simple, affordable ways to

calm my skin down and my body, too.

Here are 4 things I’ve done that helped me feel more in control of my skin and less inflamed.

1. Drink Spearmint or Green Tea Daily

Hormones play a major role in PCOS-related breakouts. Spearmint tea is known to help lower androgens, which are often elevated in people with PCOS and lead to excess oil, acne, and inflammation. Green tea is packed with antioxidants that also calm the skin and reduce flare-ups.

What I did: I started sipping spearmint tea in the afternoon to help with bloating and breakouts. You can sweeten it with a little honey or lemon, but I kept mine simple. Drinking just one cup a day made me feel lighter and less inflamed.

2. Go Dairy-Free for 3 Days

Dairy can be a big trigger for inflammation, especially in those of us with hormonal imbalances. It can spike insulin levels and make hormonal acne worse. Cutting it even for a few days can give your skin a break.

What I did: I swapped my milk for almond milk, skipped cheese, and paid attention to my cravings. It wasn’t easy at first, but my skin didn’t feel as irritated, and I felt less puffy by day three.

Tip: Look for hidden dairy in things like creamer, chips, and processed snacks. Reading labels helps.

3. Eat More Anti-Inflammatory Foods

Your skin reflects what’s going on in your gut. Eating foods that fight inflammation can help balance your hormones and soothe flare-ups naturally.

What I added this week:

• Chia seeds in overnight oats

• A spinach salad with olive oil, berries, and walnuts

• Turmeric on roasted veggies (plus a turmeric tea at night)

Even one anti-inflammatory meal a day can make a difference. This tip is also helping me stay mindful about my PCOS symptoms beyond just my skin.

4. Show Up for Myself, Gently

This one surprised me: The way I take care of myself overall changes how my skin reacts. With PCOS, my hormones and emotions can be all over the place. So instead of a strict, complicated skincare routine, I’ve been focusing on small moments of consistency:

• Washing my face with African black soap just 2–3 times a week

• Moisturizing slowly with shea butter or cocoa butter

• Taking deep breaths while I do my routine

• Praying, stretching, or just being still

This isn’t just about skin it’s about energy. About the message I’m sending myself: “I got you. I care.”

Final Thoughts

You don’t need expensive products or extreme diets to start calming your skin. These 4 steps are gentle, affordable, and most importantly doable. Whether you’re trying to reduce inflammation from PCOS, HS, or just stress, remember: healing doesn’t have to be complicated. It just has to be consistent.

Let me know in the comments or on Instagram:

Which of these tips are you going to try this week?

Do you have a go-to anti-inflammatory ritual that works for you?

We’re healing together one layer at a time.