Wellness

Supporting your skin and hormonal health: An expert conversation with Jess Shand

In a recent interview, Sarah, co-founder of By Sarah, spoke with hormone and nutrition expert Jess Shand. Together, they explored the powerful link between hormones, diet, and skin health - particularly during life stages that bring hormonal fluctuations, such as perimenopause, menopause, pregnancy, and periods of heightened stress. This conversation sheds light on how everyday habits can make a meaningful difference to our well-being, skin, and hormonal health.

How do hormones impact skin health?

Hormones play a significant role in how our skin feels and behaves, especially as they fluctuate during different life stages. Jess explains that hormonal imbalances can cause changes in the skin, such as increased sensitivity, dryness, and breakouts. Whether you’re going through pregnancy, perimenopause, menopause, or just feeling the effects of winter, hormonal changes often reflect in our skin, sometimes leaving us unsure where to start.

How can reconnecting with your body improve hormonal imbalances?

Jess shared her journey of dealing with hormonal imbalances, polycystic ovary syndrome (PCOS), and an under-active thyroid. After speaking to a hormone specialist, she began her journey into hormone balancing habits and best practices. Her story illustrates how diet, self-care, and lifestyle changes helped her manage PCOS symptoms, improve skin health, and reconnect with her body. Jess emphasises that taking small steps to nourish ourselves can have a lasting impact on our hormone and skin health.

What are 3 simple lifestyle habits to balance hormones and improve skin?

Jess recommends three lifestyle habits that anyone can start today to support hormone health and improve skin balance:

1. How can journaling help you understand your body's needs?

Jess suggests keeping a daily diary to track food, symptoms, and emotional responses. This practice can help you identify patterns and make small adjustments to better support your body, such as links between particular foods causing changes in your skin. Key steps include:

Record your feelings and energy levels: Track how you feel after meals, during different times of day, and throughout your menstrual cycle (if applicable).
Observe patterns: Noting regular symptoms helps you recognise triggers and tailor your choices to support balance.

2. How can small commitments each week improve hormone health?

Setting small weekly goals can be transformative for hormone and skin health. Jess suggests:

Daily movement: Add gentle exercise, like a morning walk or yoga, to your routine.
Rest and restore: Listen to your body’s signals, and allow yourself time to rest when needed.

Making small, achievable goals each week creates momentum and helps you stay consistent.

3. Why is mindful eating important for hormonal health?

Eating mindfully is a powerful tool to improve digestion and balance hormones. Jess recommends:

Savouring your meals: Focus on the flavours, textures, and smells of your food to engage all your senses.
Enhance digestion: Eating without distractions supports better digestion and nutrient absorption, which is essential for hormone health.

What foods can support hormonal balance?

Jess emphasises a balanced, plant-rich diet for optimal hormonal health, focusing on foods that support gut health and provide essential nutrients:

Fibre-rich foods: Leafy greens, beans, and whole grains feed beneficial gut bacteria and support both skin and hormone health.
Fermented foods: Foods like sauerkraut, kefir, and yogurt help nourish the microbiome, positively impacting skin and overall health.
Quality over quantity in dairy: When it comes to dairy, Jess recommends choosing organic and minimally processed options, as they can minimise inflammation.

How does your skincare routine affect hormone health?

Hormonal changes often bring about skin sensitivity, making it essential to keep skincare routines simple. Jess and Sarah recommend a “less is more” approach:

Choose gentle, effective products: Opt for natural, gentle products that support the skin barrier, like those offered by By Sarah. Overloading with multiple products can sometimes worsen skin sensitivity, so stripping it back to basics is going to be key here. This will also help with consistency, as you're more likely to do a 5 minute skincare routine every night over a 10-step routine that takes 30 minutes.
Unsure where to start with a skincare routine? Take our free 3 minute skin consultation for personalised advice and expert tips.
Nourish from within: Eating skin-supportive foods, such as those high in omega-3 fatty acids, can help reduce inflammation and promote skin health from the inside out.

How can you enjoy festive treats mindfully?

With the festive season approaching, Jess advises that enjoying holiday treats mindfully can help you feel satisfied without overindulging. Here’s how:

Tune in to your body's needs: Some days, it’s perfectly fine to indulge in a treat, while other days, you may prefer lighter options.
Balance festivities with routine: After a festive meal, try to return to your regular routine with nourishing meals, water, and restful practices.

How do small changes create lasting wellness?

As Jess explains, skin and hormonal health are deeply interconnected with lifestyle. Making small, consistent changes - like tracking habits, enjoying balanced meals, and simplifying skincare - builds a foundation for lasting wellness. Whether navigating perimenopause, pregnancy, or managing stress, these gentle practices help reconnect with your body and support it through life’s natural changes.

About Jess

Jess Shand is a hormone and nutrition expert. After her own journey managing PCOS and hormonal imbalances, Jess shifted her career from PR to wellness, studying at the College of Naturopathic Nutrition (DipCNM) and dedicating herself to helping people find balance through nutrition and lifestyle changes. Follow Jess on Instagram for practical tips on hormone health and nourishing recipes, and check out her upcoming book The Hormone Balance Handbook.

By Sarah