一表在手 皮膚週期變化全掌控
There are few women who don't suffer the occasional spot - and most will agree an unwelcome outbreak has the potential to ruin your day.
偶爾爆痘幾乎是所有女性朋友的困擾，一羣不速之客可能埋葬你的一天更是多數人的同感。
But research suggests these sudden flare-ups are not as random as they seem and can often be linked to your monthly cycle.
但研究表明，這些突如其來的“痘情”並非看起來那樣無章可循，它常與月經週期有關。
And it's not just spots; common skin problems from greasiness to dryness can change dramatically as you enter a new phase of the month.
不只是痘痘，出油、乾燥等常見的皮膚問題都會隨着身體進入新的週期循環而發生巨大變化。
The good news is, experts have now put together a handy chart to help you navigate the different phases of your skin as you go through your cycle - and how to tackle them.
好消息是，專家已經拼出了一張方便的圖表，幫你掌握生理循環期間皮膚不同階段的狀況，爲解決皮膚問題保駕護航。
Susan Curtis, natural health director at Neal’s Yard Remedies, explains: 'The average woman's skin changes according to the stage she is at during her monthly 28-day menstrual cycle.'
Neal’s Yard Remedies（英國護膚品牌）的天然健康部主管蘇珊•柯蒂斯解釋說：“健康的女性皮膚隨着女性在28天的月經週期內所處的不同階段而變化。”
The first phase of your cycle - from day five to ten - is when your skin is most likely to be 'dry and a little flaky', Susan explains.
蘇珊指出，週期的第一階段是第五天到第十天，這時皮膚最容易“乾燥起皮”。
But there are steps you can take to avoid this. She advises: 'Drink plenty of water and increase your intake of healthy fats to help it stay supple.'
別擔心，幾步就能避免這個問題的出現。她建議：“多喝水，提高有益脂肪攝取量，讓皮膚保持柔軟有彈性。”
From day 11 to day 21, you can relax as your skin is likely to be normal and glowing. Susan says: 'Skin should be at its healthiest and clearest between days 11 and 21.'
第十一天到第二十一天，你可以放鬆下來，因爲此時的皮膚富有光澤，狀態良好。蘇珊說：“這期間應該是皮膚最通透最健康的時候。”
But sadly it's not all good news: 'If you suffer from premenstrual syndrome, stress-hormone levels may increase, causing your skin to produce oil,' she adds.
但還有令人難過的一面：“如果你有經前綜合徵，應激激素水平可能會上升，皮膚就會分泌油脂，”她補充說。
'This may lead to inflamed skin and spots. Engage in gentle relaxing exercise, such as yoga, to help ease your stress levels and keep skin clear.'
“這可能導致皮膚髮炎起痘。可做一些瑜伽等溫和的放鬆運動緩解壓力，保持皮膚亮白光澤。”
Unfortunately things are set to get worse as you enter the end of your cycle, as your skin may become greasy and acne prone from day 22 into day four.
令人難過的是，從第二十二天到下一週期的第四天，皮膚可能會變油、長痤瘡。進入生理週期的最後階段，皮膚狀況開始每況愈下。
'Skin is most problematic during this time in the cycle,' Susan warns. 'It is oily and thus prone to acne, and you may have pronounced dark circles under your eyes. Your skin is also more likely to react to allergies at this time.
“皮膚在這一階段狀況百出，”蘇珊警告說。“皮膚變油，容易生粉刺，可能你還會發現眼睛下面有黑眼圈。這個時候皮膚還很容易過敏。
'Even if you don't feel like it, try to work up a sweat with exercise - it helps remove dirt and unclog pores. Make sure you sweep toner over your face afterwards to remove sweat and grease.'
“即使你沒心情，也要試着做鍛煉出出汗，這樣能排除垃圾，使毛孔暢通。之後記得在臉上擦上爽膚水去掉汗漬和油跡。”
Susan says our skin also goes through a daily cycle - tending to be more absorbent and prone to allergic reactions first thing in the morning. By midday the production of new skin drops, meaning skin conditions can be exacerbated.
蘇珊說我們的皮膚每天也有個循環：早晨皮膚容易吸收護膚品，也容易起過敏反應。到了中午，皮膚停止更新，皮膚問題開始加劇。
As the afternoon goes on your skin becomes calmer and Susan says 4pm is the 'optimum' time to apply nourishing masks and serums.
下午來臨，皮膚變得越來越鎮靜。據蘇珊所說，下午四點是敷滋養面膜、塗抹精華的“最佳”時間。
Later on in the afternoon your skin temperature is at its highest and pores are more open, meaning your more likely to sweat. It's the perfect time for a warm bath or a sauna, which can help detox your skin.
進入下午以後，皮膚溫度最高，毛孔更加舒張，更加容易出汗。這時候洗個熱水澡或做個桑拿再好不過了，因爲這能幫助皮膚排毒。
Between 9pm and midnight skin becomes more sensitive to histamine - but as it gets into the early hours your skin should become fairly calm again.
晚上九點到十二點，皮膚對組胺變得非常敏感。但進入凌晨後，皮膚會再次變得非常鎮靜。
