📅 Last updated: March 2026
Key takeaway: Most pore enlargement isn’t caused by genetics — it’s driven by daily habits. UV exposure without protection, improper cleansing, high-sugar diets, sleep deprivation, and squeezing pores by hand — correcting just these five habits can make a visible difference. Let’s break them down with dermatological evidence.
Wondering Why Your Pores Look So Large?
If you find yourself staring at the enlarged pores around your nose and cheeks every time you look in the mirror, you’re not alone. It’s tempting to blame genetics, but the truth is that pore size is heavily influenced by everyday habits.
Recent dermatological research makes one thing clear: the things we do without thinking every day — destroying collagen around our pores, stimulating excess sebum production, and physically damaging pore walls — are the real culprits.
Today, as a skin aesthetics specialist, I’ll walk you through the top five habits that enlarge pores, ranked by impact. I’ll explain the scientific mechanism behind each one so you can start making changes today.
#1. Going Out Without Sunscreen
The single most destructive habit for your pores is neglecting UV protection.
UVA rays penetrate deep into the dermis, where collagen and elastin — the structural scaffolding that keeps pores firm — reside. UVA activates enzymes called MMPs (matrix metalloproteinases) that directly break down this collagen.
A 2024 study published in the Journal of Cosmetic Dermatology found that UV-activated MMPs target collagen types I and III, leading directly to reduced skin elasticity and pore enlargement (Feng et al., 2024). Once the support structure around pores collapses, they lose their shape and stretch downward under gravity, forming teardrop-shaped sagging pores over time.
What’s even more concerning is that this process can happen indoors. UVA penetrates window glass, meaning simply sitting near a window causes photoaging.
Self-care tip: Use SPF50+ PA++++ sunscreen every day. Reapply every 2 hours when outdoors, and always apply it as the final step of your morning skincare routine, even indoors.
#2. Cleansing Too Little — or Too Much
Under-cleansing clogs pores; over-cleansing makes them bigger. Surprising, isn’t it?
When cleansing is insufficient, residual sebum, makeup, and fine dust particles remain inside pores, forming blackheads (open comedones). The longer pores stay clogged, the more the pore walls stretch.
Conversely, over-cleansing is equally problematic. Repeatedly irritating the skin with hot water, alkaline cleansers, or harsh scrubs damages the skin barrier. According to a 2024 review published in PMC, a compromised skin barrier increases transepidermal water loss (TEWL), causing the skin to compensate by overproducing sebum. This reactive sebum overproduction creates a vicious cycle that further enlarges pores.
Self-care tip: Double cleanse with lukewarm water (32–34°C): oil cleanser first, then a mildly acidic foam. Limit physical scrubs to once or twice a week, and opt for chemical exfoliation with BHA (salicylic acid) instead.
#3. Maintaining a High-Sugar, High-Fat Diet
“I just ate fried chicken because it tasted good — what does that have to do with my pores?” — More than you’d think.
Consuming large amounts of high glycemic index (GI) foods like bread, sweets, soda, and white rice causes blood sugar to spike. This triggers a flood of insulin, which in turn activates IGF-1 (insulin-like growth factor 1). IGF-1 directly stimulates the sebaceous glands, increasing oil production.
A 2024 randomized controlled trial published in PubMed found that participants on a low glycemic load diet showed significantly reduced sebum production and improved acne severity compared to the control group. Less sebum means less pore expansion and fewer blackheads — a positive cycle.
High-fat diets also change the quality of sebum, making it thicker and more likely to clog pores.
Self-care tip: Cut back on refined carbohydrates and fried foods. Consciously incorporate omega-3 (salmon, walnuts), vitamin A (carrots, spinach), and zinc (oysters, beef) into your diet for better skin health.
#4. Sleep Deprivation + Chronic Stress
Cutting sleep doesn’t give you more time — it gives you bigger pores.
When sleep is insufficient or chronic stress persists, the body overproduces cortisol (the stress hormone). Cortisol directly stimulates the sebaceous glands and suppresses collagen synthesis, reducing the skin’s regenerative capacity.
A 2025 narrative review published in Cureus found that elevated cortisol triggers a triple threat: increased sebaceous gland activity, weakened skin barrier, and accelerated collagen breakdown. The skin’s regeneration “golden hours” are between 10 PM and 2 AM; missing sleep during this window significantly slows cell turnover.
One study reported that just five days of sleep deprivation visibly enlarged pores and increased skin redness by 50%.
Self-care tip: Aim for 7–8 hours of sleep nightly. Reduce smartphone use at least one hour before bed, and incorporate simple stress-management routines like deep breathing or meditation.
#5. Squeezing Pores by Hand (DIY Extraction)
Squeezing that blackhead on your nose feels satisfying, right? But that momentary relief is permanently enlarging your pores.
Manually extracting blackheads and sebum causes micro-tears in the pore walls and triggers inflammatory responses. Repeated physical force permanently stretches the connective tissue around pores, while bacteria from your hands worsen inflammation, potentially leading to acne, hyperpigmentation, and scarring.
Dermatological literature consistently warns that DIY extraction damages and stretches pore walls, with significantly higher complication rates than professional procedures.
Self-care tip: Never squeeze with your hands. Regular use of BHA (salicylic acid) toners or serums will naturally clear sebum and dead skin from pores. If you have severe blackheads, professional extraction at a dermatology clinic is the safe choice.
Frequently Asked Questions (Q&A)
Q1. Once pores are enlarged, can they ever shrink?
They won’t completely “close,” but with proper care and treatments, they can be visibly minimized. Regenerating collagen around the pores and regulating sebum production can produce dramatically improved results. The key is correcting the underlying habits first.
Q2. Do I really need sunscreen indoors?
Yes. Since UVA penetrates window glass, it’s advisable to apply sunscreen even when spending extended time near windows. Research has shown that people who drive frequently experience faster photoaging on the left side of their face.
Q3. Does rinsing with cold water after cleansing shrink pores?
Cold water may temporarily tighten the skin around pores, but it doesn’t structurally change pore size. UV protection, proper exfoliation, and sebum control are far more important.
Q4. What foods are good for pores?
Omega-3 fatty acids (salmon, mackerel, walnuts) reduce skin inflammation, vitamin A (carrots, spinach, sweet potatoes) promotes cell turnover, and zinc (oysters, beef, pumpkin seeds) helps regulate sebum. Simply reducing processed foods and sugar can make a noticeable difference.
Q5. What dermatological treatments are effective for pores?
The approach varies by cause and type. Aqua peel or BHA peeling works for sebum-type pores, collagen-stimulating laser treatments address sagging pores, and microneedle RF (such as Potenza) is effective for complex pore issues. An accurate skin assessment followed by a personalized treatment plan is the most important step.
Q6. When should I start pore care?
The sooner the better. Building basic habits like UV protection and proper cleansing from your late teens to twenties is key to prevention. If your pores are already enlarged, starting now is the “earliest possible time.”
In Closing: Change Your Habits, Change Your Pores
Enlarged pores don’t happen overnight. They’re the cumulative result of small daily habits. When you change your habits today, your skin will respond.
Apply sunscreen diligently, review your cleansing routine, improve your diet slightly, get enough sleep, and stop squeezing. These five changes alone can transform your pore condition in five years.
If you’re concerned about your pores, feel free to consult with the Head Doctor of DIORE Clinic, Gangnam. After a precise skin analysis, we’ll design an optimal pore management plan combining lifestyle adjustments and customized treatments.
[References]
- Feng et al. (2024). Matrix Metalloproteinases on Skin Photoaging. Journal of Cosmetic Dermatology.
- PMC (2024). Skin Barrier Dysfunction in Acne Vulgaris. PMC.
- Low Glycemic Load Diet and Acne Vulgaris Severity (2024). PubMed.
- Stress-Induced Changes of the Skin (2025). Cureus.
- Liu et al. (2024). Collagen Study Advances for Photoaging Skin. Photodermatology, Photoimmunology & Photomedicine.
Results may vary depending on individual skin conditions. For accurate diagnosis and consultation, please consult with a qualified aesthetic medical professional.