In my previous discussion about skincare based on hormonal balance, you might have found it challenging to know exactly how to apply the knowledge.
So, I decided to put it to the test with my own skin, which has been fluctuating due to the autumn season.
My last period started on 23rd September, and I’ve used that information to calculate the following plan. The meals follow a vegan diet.
Assuming my next period will start around 24th to 28th October, I’m currently in the luteal phase (days 17 to 28), and here’s how the plan starts from the luteal phase.
Luteal Phase (17th to 23rd October 2024)
Here’s an example of a diet and skincare plan for the days leading up to my next period.
Hormonal State: Progesterone increases, while oestrogen gradually decreases. Sebum production is heightened, making breakouts and skin irritation more likely. PMS symptoms also tend to appear.
Skincare:
Soothing Care: As the skin becomes more sensitive, it’s good to include ingredients with anti-inflammatory and calming effects, such as tea tree oil and salicylic acid, to prevent breakouts.
Moisturisation: Hydration may decrease, so using a highly moisturising cream is essential, with special attention to managing excess oil in the T-zone.
What to Avoid: Avoid harsh scrubs or excessive cleansing, which can weaken the skin’s barrier function.
Sample Meal Plan:
Goal: To reduce inflammation and support hormonal balance while maintaining healthy skin.
Breakfast: Green smoothie (kale, spinach, almond milk, apple, banana, flaxseed).
Lunch: Tofu steak with quinoa salad (tomato, avocado, nuts, flaxseed oil dressing).
Dinner: Lentil soup, whole grain bread, and roasted vegetables (broccoli, cauliflower, carrots).
Snacks: Walnuts, sunflower seeds, dried fruits (rich in zinc and vitamin E).
Currently, I’ve been incorporating ingredients like spinach, avocado, broccoli, and walnuts into my meals, while for skincare, I made my own tea tree beauty cream. One thing to be mindful of is that the skin’s barrier function can weaken during this phase, so avoiding steroid use is recommended.
Surprisingly, I noticed significant improvements in my skin after just a few days of following this routine. Over the summer, I had been struggling with breakouts, trying various diets and skincare products without success. It was the worst skin condition I’ve ever experienced, and despite all my research, nothing seemed to work. I believe my hormone balance, possibly due to my age, played a significant role in this.
Menstrual Phase (24th to 28th October)
Hormonal State: Oestrogen and progesterone are at their lowest, making the body more fatigued and the skin more prone to dryness.
Skincare:
Hydration and Soothing: Use moisturisers with hyaluronic acid or ceramides to combat dryness.
Calming: Products containing aloe vera or chamomile can help soothe the skin.
Sample Meal Plan:
Breakfast: Oatmeal with blueberries, flaxseeds, and almond milk.
Lunch: Lentil curry with brown rice and a vegetable salad (focus on omega-3s).
Dinner: Miso soup with tofu, roasted vegetables (broccoli, cauliflower).
Snacks: Dried fruits, almonds.
Follicular Phase (29th October to 6th November)
Hormonal State: Oestrogen levels rise, improving the skin’s moisture retention and overall condition.
Skincare:
Moisturisation and Active Ingredients: Keep up with hydration while introducing brightening and anti-ageing ingredients.
Serum: Vitamin C or retinol can be beneficial, as skin cell turnover is more active.
Sample Meal Plan:
Breakfast: Green smoothie (kale, avocado, banana, almond milk, chia seeds).
Lunch: Falafel with quinoa salad and tahini dressing.
Dinner: Cauliflower rice with lentil curry, tomato and cucumber salad.
Snacks: Nuts.
Ovulation Phase (7th to 9th November)
Hormonal State: Oestrogen reaches its peak, and the skin is at its best condition, with increased firmness and moisture.
Skincare:
Anti-Ageing and Brightening: Along with regular moisturisation, focus on anti-ageing and brightening skincare.
Face Masks: Use hydrating masks and serums to maximise the skin's condition.
Sample Meal Plan:
Breakfast: Acai bowl (banana, berries, almonds, flaxseeds).
Lunch: Brown rice salad bowl (tofu, cucumber, tomato, nuts, lemon dressing).
Dinner: Stir-fried vegetables (broccoli, cabbage, carrots) with tofu steak.
Snacks: Walnuts, hemp seeds, orange.
Luteal Phase (10th to 23rd November)
Hormonal State: Progesterone increases, leading to more oil production. Skin becomes prone to breakouts, and PMS symptoms may arise.
Skincare:
Soothing and Oil Control: Use calming toners and oil-controlling products.
Soothing Masks: Tea tree oil and salicylic acid masks can help prevent breakouts.
Sample Meal Plan:
Breakfast: Oatmeal with almond milk, berries, chia seeds.
Lunch: Tofu and avocado salad with wholegrain bread.
Dinner: Lentil stew with roasted vegetables (carrots, courgettes, cauliflower).
Snacks: Sunflower seeds, walnuts.
I’ll continue this routine for the next month and report back with the results.
If you'd like a personalised plan, please send me a message via my direct LINE. When you do, please include the first day of your last period, your favourite foods, and any foods you can't eat, and I’ll prepare a plan for you within a few days.
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