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.

偶尔爆痘几乎是所有女性朋友的困扰，一群不速之客可能埋葬你的一天更是多数人的同感。

But research suggests these sudden flare-ups are not as random¹ as they seem and can often be linked to your monthly cycle.

但研究表明，这些突如其来的“痘情”并非看起来那样无章可循，它常与月经周期有关。

And it's not just spots; common skin problems from greasiness² to dryness can change dramatically as you enter a new phase of the month.

不只是痘痘，出油、干燥等常见的皮肤问题都会随着身体进入新的周期循环而发生巨大变化。

The good news is, experts have now put together a handy chart to help you navigate³ the different phases of your skin as you go through your cycle - and how to tackle them.

好消息是，专家已经拼出了一张方便的图表，帮你掌握生理循环期间皮肤不同阶段的状况，为解决皮肤问题保驾护航。

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（英国护肤品牌）的天然健康部主管苏珊•柯蒂斯解释说：“健康的女性皮肤随着女性在28天的月经周期内所处的不同阶段而变化。”

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.

苏珊指出，周期的第一阶段是第五天到第十天，这时皮肤最容易“干燥起皮”。

But there are steps you can take to avoid this. She advises: 'Drink plenty of water and increase your intake⁴ of healthy fats to help it stay supple⁵.'

别担心，几步就能避免这个问题的出现。她建议：“多喝水，提高有益脂肪摄取量，让皮肤保持柔软有弹性。”

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，你可以放松下来，因为此时的皮肤富有光泽，状态良好。苏珊说：“这期间应该是皮肤最通透最健康的时候。”

But sadly it's not all good news: 'If you suffer from premenstrual syndrome⁶, stress-hormone levels may increase, causing your skin to produce oil,' she adds.

但还有令人难过的一面：“如果你有经前综合征，应激激素水平可能会上升，皮肤就会分泌油脂，”她补充说。

'This may lead to inflamed⁷ skin and spots. Engage in gentle relaxing exercise, such as yoga, to help ease your stress levels and keep skin clear.'

“这可能导致皮肤发炎起痘。可做一些瑜伽等温和的放松运动缓解压力，保持皮肤亮白光泽。”

Unfortunately things are set to get worse as you enter the end of your cycle, as your skin may become greasy⁸ and acne prone⁹ from day 22 into day four.

令人难过的是，从第二十二天到下一周期的第四天，皮肤可能会变油、长痤疮。进入生理周期的最后阶段，皮肤状况开始每况愈下。

'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 allergies¹⁰ at this time.

“皮肤在这一阶段状况百出，”苏珊警告说。“皮肤变油，容易生粉刺，可能你还会发现眼睛下面有黑眼圈。这个时候皮肤还很容易过敏。

'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.'

“即使你没心情，也要试着做锻炼出出汗，这样能排除垃圾，使毛孔畅通。之后记得在脸上擦上爽肤水去掉汗渍和油迹。”

Susan says our skin also goes through a daily cycle - tending to be more absorbent and prone to allergic¹¹ reactions first thing in the morning. By midday the production of new skin drops, meaning skin conditions can be exacerbated¹².

苏珊说我们的皮肤每天也有个循环：早晨皮肤容易吸收护肤品，也容易起过敏反应。到了中午，皮肤停止更新，皮肤问题开始加剧。

As the afternoon goes on your skin becomes calmer and Susan says 4pm is the 'optimum' time to apply nourishing masks and serums¹³.

下午来临，皮肤变得越来越镇静。据苏珊所说，下午四点是敷滋养面膜、涂抹精华的“最佳”时间。

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.

进入下午以后，皮肤温度最高，毛孔更加舒张，更加容易出汗。这时候洗个热水澡或做个桑拿再好不过了，因为这能帮助皮肤排毒。

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.

晚上九点到十二点，皮肤对组胺变得非常敏感。但进入凌晨后，皮肤会再次变得非常镇静。