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For many, pregnancy is a joyous and exciting time — and it can also be a confusing one when it comes to taking care of your skin. Hormonal shifts during pregnancy and the postpartum period can cause both positive and negative changes in your skin (yes, pregnancy glow is indeed a real thing!).

“As your hormones go through various changes, your skin may experience certain issues at different times,” says Joee Nelson, master esthetician at LifeSpa in Eden Prairie, Minn., and mom of four. “For example, you might have more acne during one trimester, which could clear up only to be replaced by discoloration later. This fluctuation is why seeing an esthetician during this time can be incredibly beneficial — with the guidance of a trusted professional, you can better manage these skin changes as they occur.”

Here, Nelson helps us explore some common skin conditions that arise pre- and postnatally, and shares tips for taking care of your skin throughout this transitional time.

What is the “pregnancy glow”?

Many expectant mothers experience a radiant, luminous, or flushed appearance, according to Nelson. This is often attributed to the changes happening in your body, including the following:

• Increased blood flow. Pregnancy increases blood volume and circulation, which boosts blood flow to the skin and can give it a brighter, more flushed appearance.
• Hormonal changes. During pregnancy, higher levels of estrogen increase oil production in the skin. This added oil can make the skin look dewier and more luminous — contributing to the “glow.”
• Water retention. The body retains more fluids during pregnancy, which can plump the skin slightly and smooth out fine lines or dullness.

What skin concerns often occur during pregnancy and postpartum?

Both pregnancy and postpartum can come with their challenges for the skin. Due to hormonal changes, for instance, the skin on your face can become more sensitive or prone to acne; some women may experience hyperpigmentation, often referred to as the “pregnancy mask.”

“Hyperpigmentation is the darkening of the skin in patches and spots, due to excess melanin production, which can be stimulated by hormonal chances,” Nelson explains. “In pregnancy, this often shows up as melasma, which is a specific type of hyperpigmentation. Melasma appears as brown or gray-brown patches on the cheeks, forehead, nose, and upper lip.

“Hormonal fluctuations — particularly rising levels of estrogen and progesterone — can cause an imbalance in the skin,” she continues. “Skin may become more reactive to products, sun exposure, or even ingredients that you used just fine before pregnancy. Redness, itching, or irritation can be more common.”

Pregnancy can contribute to changes in hydration as well as circulation too. “As your body grows, changes, and prioritizes your baby, your skin may not receive the same hydration or nutrient delivery, which can cause dryness, dullness, or uneven texture on the skin,” says Nelson.

Pre- and Postnatal Care for Your Skin

1. Meet with an experienced esthetician.

Nelson recommends seeing an esthetician during pregnancy and postpartum to keep up with any changes in your skin. “I find this is a great time to not only get pampered, but also receive professional advice,” she says. “Estheticians are trained and educated on various skin stages and will know the correct treatments to use on pregnant or nursing clients. Traditional facials are often the way to go for addressing the skin concerns you may have during this time.”

2. Avoid certain skincare ingredients during pregnancy.

Make sure the skincare products you use are pregnancy safe — but know that most products will not have a “pregnancy-safe” label. It’s important to watch out for certain ingredients (when in doubt, consult your doctor). These are some common ingredients to avoid:

• Retinoids (or any form of vitamin A): “While vitamin A is essential for fetal development, high doses can lead to birth defects, including fetal retinoid syndrome,” says Nelson.
• High-dose salicylic acid: “Using high-dose salicylic acid during pregnancy can contribute to the risk of intracranial bleeding in newborns,” Nelson explains. “You can use a small amount topically, look for under 2 percent on the ingredient label.”
• Hydroquinone: “Often used to treat hyperpigmentation, the FDA has been studying its effects during pregnancy and currently notes that hydroquinone should be avoided as it’s an ingredient of concern,” says Nelson.

3. Opt for a gentle facial cleanser and moisturizer.

Nelson recommends using a gentle facial cleanser and moisturizer directed for most skin types during pregnancy and postpartum.

“Your skin can change throughout pregnancy and experience sensitivities, so using products that are gentle is best,” she explains. “I like to recommend iS Clinical products as they are all gentle as well as pregnancy and nursing safe.”

4. Use pregnancy-safe products for addressing acne.

Hormonal changes can lead to skin changes, so if you’re experiencing more oil or breakouts, a cleanser targeted for acne-prone skin may be necessary — and an esthetician can help you find one that’s pregnancy-safe.

“When increased breakouts happen, I recommend using a cleanser that contains glycolic acid or azelaic acid that helps to curb disrupted skin and tackle extra oil and bacteria,” Nelson says. You’ll also want to choose non-comedogenic moisturizers and SPF, which won’t clog your pores. These ingredients are safe for pregnancy and nursing.”

Nelson’s other favorite product for acne-prone pregnancy or postpartum skin is the iS Clinical Active Serum, which contains key botanical ingredients that naturally exfoliate the skin and help clear up blemishes. The ingredients are combined in a results-oriented formula that was clinically tested to show a 94 percent reduction in the appearance of blemishes.

5. Stay hydrated to prevent stretch marks.

Stretch marks during pregnancy are caused by a combination of rapid skin stretching and hormonal changes, as the abdomen (and sometimes breasts, thighs, or hips) expands to accommodate the growing baby. The skin’s elastic fibers can tear, and pregnancy hormones like cortisol can weaken the skin’s collagen and elastin, making it more prone to these tears. The result is reddish, purple, or white streaks (often post-pregnancy) on the skin.

“If you start seeing stretch marks, you can massage an oil into them to prevent them from getting worse,” says Nelson. “Products that contain hyaluronic acid, shea butter, and vitamin E oil are all wonderful for stretch marks. These ingredients support the skin by improving hydration, elasticity, and healing, which can prevent or reduce the appearance of stretch marks. During my pregnancies, I used the Phytomer Seatonic Stretch Mark and Firming Oil twice per day, and I highly recommend it as it’s specifically designed for pregnant and breastfeeding women.”

6. Try vitamin C serum to combat hyperpigmentation.

Many pregnant women develop hyperpigmentation, also known as brown spots or the “pregnancy mask.” For this, Nelson recommends using a high-quality vitamin C serum.

“Look for one that contains L-ascorbic acid, and make sure you’re also using SPF daily and reapplying every few hours,” she says (Learn more: “Vitamin C: The Skincare Secret for Summer Sun Damage.”)

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Each phase of the menstrual cycle involves unique hormonal fluctuations that influence energy levels, perceived strength, and more. Cycle syncing your workouts can help you tailor your fitness training to these natural changes, allowing you to take advantage of high-energy, feeling-strong days while respecting low-stamina days.

Though cycle syncing is not required for improving your fitness, it is an opportunity to learn to listen to your body: Developing a deeper understanding of your hormonal patterns can potentially improve the experience, consistency, and efficacy of your workouts.

In other words, for some people, cycle syncing is an intuitive complement to intuitive training.

The following workout guide and recommendations are based on what you might experience in each phase. But remember that each body is unique. For instance, most cycles are 28 to 35 days, or four to five weeks, but your cycle length and the symptoms you experience may differ.

Figuring out what works best for you might take some trial and error. To that end, consider the following suggestions a jumping-off point. You can begin at any time in your cycle.

Here’s how to lean into your body’s changing energy levels to keep you moving through the four phases of your monthly cycle.

Menstruation

The first day of monthly bleeding, resulting from the uterus shedding its lining, marks day one of the menstrual cycle and the start of the follicular phase, the first half of your cycle leading up to ovulation. If you experience pelvic pain, a heavy flow, and ebbing energy — particularly common in the first day or two of your period — opt for low-impact, low-resistance movements, like walking, stretching and mobility, and lower-than-usual weight training.

As uncomfortable symptoms pass, your strength and energy may surge through the follicular phase. Up your cardio and weights as you feel comfortable and able.

Follicular Phase

During this phase, your body is growing the egg that is ultimately released in ovulation. Estrogen levels are progressively rising, and you may feel really good, especially after the first day or two of menstruation. This can be an energized phase, so full-body workouts that get the heart rate up could be great.

Ovulation

This phase is marked by the release of eggs from the ovary, which is triggered by shifts in estrogen, progesterone, and luteinizing hormone. Common symptoms in the day or two before and after ovulation include cramping, bloating, and sleep changes. You might be feeling good, but not as good as during the previous phase. Short (30 minutes or less) workouts of moderate intensity are a solid choice.

Luteal Phase

The latter half of the menstrual cycle is dominated by progesterone. It’s common to feel moody, bloated, crampy, and lacking in motivation. Moving your body can combat some of these symptoms. Just getting started may be especially challenging during this time.

Committing to something — even one minute of movement — can have a positive impact on its own. And there’s a chance that once you begin, it’ll be easier to keep going.

Stacking short workouts is a great choice during this phase. For those following a periodized strength-training program, this might be a good time to schedule a deload week. If you have a warm-up routine that you love, consider starting (and stopping) there.

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During her undergraduate days rowing crew and her years as an elite triathlete and cyclist, Stacy Sims, MSC, PhD, followed the standard training and dietary regimens — ones largely based on research on male athletes. The outcomes were frustrating: She and her teammates couldn’t attain successes comparable to those of the men.

“I was learning things about exercise physiology and metabolism in my undergrad classes that didn’t make sense for us female rowers,” the ­exercise physiologist and nutrition scientist recalls.

“I couldn’t find anything in textbooks or journal articles about how to maximize women’s athletic performance, and no one could tell me why we were putting in the same training as the men but not seeing the same results. I was told, ‘Well, women are an anomaly. We don’t know why you’re not responding.’”

Published research on boosting female athletic performance lagged far behind that of male athletes. So Sims and her peers set out to find answers on their own. For Sims, that ultimately meant leaving elite competition and entering the lab.

Her research at Stanford University and the AUT Sports Performance Research Institute New Zealand is focused on her powerful premise that “women are not small men.” This informs her books Roar: Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong Body for Life and Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond.

We asked Sims how active women of all ages can benefit from what she’s learned.

Q&A With Stacy Sims

Experience Life  |  Why do you think women were excluded from much of the athletic research in the past?

Stacy Sims  |  There’s this idea that women are more complicated to study due to the hormonal changes in our monthly cycles and across our lifespans. But women aren’t more complicated — we’re more complex. In any scientific ­design, you can accommodate complexity.

The real problem is, as most of the studies were developed, women were never in the room. If we could change history and women had been the ones who started it all, our fluctuation in hormones would have been accounted for.

So now we’re pushing to look at the complexity of women’s bodies: What are our different hormone profiles? Are we reproductive or perimenopausal? Are we on hormonal or nonhormonal contraception? These add layers of complexity, but it doesn’t mean we’re complicated.

EL  |  What are some misconceptions you encounter about female bodies when it comes to nutrition advice?

SS  |  One of my frustrations is the advice about fasting and low-carbohydrate, low-food intake: It’s all based on male data and can be damaging for women.

I’m a physiologist, so I look at brain signaling. Women have two areas in the hypothalamus that are supersensitive to nutrition: one is specific for appetite control; the other is specific for endocrine control. [Editor’s note: Men have one area that regulates both.]

Low-calorie intake downregulates an important neuropeptide in both areas of the female hypothalamus, affecting our immune system, our thyroid, and other hormones. We get wired and tired, which is our brains saying, “We need fuel!”

EL  |  What common fitness advice for women do you wish would go away?  

SS  |  The advice around zone 2 training. The general consensus is for the bulk of exercise to be in heart-rate zone 2, which is steady and conversationally paced. This doesn’t consider sex differences — and has an impact on women’s longevity.

Women need to do high-intensity work that is short and sharp in order to produce lactate. We know now that lactate is not a waste product but is used by the brain as fuel; this lactate use is an important consideration for reducing cognitive decline and other factors too.

High-intensity activity is especially important for women in the menopause transition who are losing their sex hormones. It improves certain cardiovascular outcomes — like blood-vessel compliance and heart-rate responses to postural shifts and energy demands — and it boosts cardiac-muscle integrity.

We still need to do zone 2 training, but it shouldn’t be prioritized to the exclusion of high-intensity training.

EL  |  How have your research interests evolved over time?

SS  |  We need more research on women who are active and healthy but struggling to understand how their bodies are changing. Hormones have a big impact on tissue integrity, tendon integrity, how our muscles move, and how our joints move. We need to know how to reassess how we move and how our tissues are responding in perimenopause and beyond.

Meanwhile, my daughter is 12, and I’m interested in understanding the developmental phases of girls through puberty so we can keep them in sports. It’s not that they’re disinterested — it’s that their bodies are changing and no one’s saying to them, “Look, your biomechanics have changed, and your center of gravity has changed. But we can reteach you how to run, how to jump, and how to land.”

We have to educate PE teachers to teach functional movement to girls and not just throw them in with the boys or, worse, have them benched as a substitute.

EL  |  Do you have foundational advice for women throughout their lifespan?

SS  |  I often talk about the “big rocks.” The first big rock is sleep. If you have good sleep, you have better metabolic control and better energy and are more resilient to stress. Sleep hygiene is important — a cool, dark room and no screens two hours before bed. If you’re still having problems, we can look at adding L-theanine or rhodiola or some other adaptogens to help. (Adaptogenic herbs like ginseng are great for battling stress and boosting your overall immunity, strength, and resilience. Visit “7 Adaptogens for Health” to learn more.)

Another big rock is making sure you’re getting protein throughout the day, plus lots of fruits and vegetables.

Timing matters too: We generally need more food in the beginning of the day — starting a half hour after waking, when cortisol typically peaks — then taper down and limit eating after dinner. This can help us get better recovery during sleep, reduce total body inflammation, support our mitochondria, and lose body fat.

When it comes to the movement rock, regardless of age, women should strength train. We need to lift! Strength training is linked to neuroplasticity. It supports metabolism and helps with cardiovascular health. It improves proprioception and balance.

EL  |  How can women advocate for their fitness and health when faced with confusing and often bad advice?

SS  |  If you see something that’s new and trendy or if you’re doing something that doesn’t feel right, pause and try to find out where that information came from… . There is data on women. We just need to find it and dig it out.

This article originally appeared as “Stay Strong Your Whole Life Long” in the September/October issue of Experience Life.

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