Foods That Messed Up My Hormones — And What I Eat Instead

 

• Fuel your glow with nutrient-packed acai bowls—simple, healthy, and skin-loving

I Didn’t Know My Lunch Was Wrecking My Skin…

I was breaking out nonstop—chin, jawline, even my chest. And no matter what cleanser or serum I used, my skin just stayed mad. 😩 After months of trial and error, I realized the glow-up wasn’t just about what I put on my face, but also what I put in my body.

If you’ve ever stared at your plate and wondered, “Is this messing with my skin?” — this post is for you.

🚫 Food #1: Dairy (Especially Milk & Cheese)

I was obsessed with cheese (weren’t we all?), but dairy contains hormones that mess with your own—especially if you’re prone to hormonal acne.

• What happened: Chin breakouts and bloating
• What I do now: I use almond or oat milk (Alpro, Woolworths, ~R35-R50), and I limit cheese to once a week.
• Why it works: A study from the Journal of the American Academy of Dermatology links dairy (especially skim milk) to acne and hormonal flare-ups.

  

  
  

  • Morning fuel to balance hormones and support skin healing.”
    Perfect next to your “Healthy fats & zinc-rich meals
    

🔗 Also read: Cellulite ,self doubts still choosing the gym

🚫 Food #2: Refined Sugar

I was stress-eating cookies, donuts, and bubble tea like there was no tomorrow (relatable, right?). But sugar spikes insulin, which throws off hormones and increases oil production.

• What happened: Mood swings, cystic acne, and energy crashes
• What I do now: I reach for fruit, dark chocolate (Lindt 85%, ~R45), and homemade rooibos with cinnamon
• Why it works: A 2016 Advances in Dermatology study links high-glycemic diets to hormonal acne

🔗 See what I eat when I’m overwhelmed:what-i-eat-when-im-stressed-and-trying.html

🚫 Food #3: Seed Oils (Sunflower, Canola)

• Vibrant greens and seeds combo for hormone-friendly meals.”
  Use near hormone-balancing foods like cruciferous veggies and seeds

These oils are in most takeaways and processed snacks. They’re packed with omega-6, which leads to inflammation and hormone chaos if overdone.

• What happened: Puffy skin, oily texture, breakouts after takeout
• What I do now: I cook with olive oil and use avo oil in salads (~R80-R100)
• Why it works: A healthy omega-6 to omega-3 ratio helps reduce acne-causing inflammation

✅ What I Eat Now to Balance Hormones & Clear Skin

These swaps are budget-friendly and changed my skin in weeks:

🥑 1. Healthy fats

• Chia seeds, avocado, flaxseeds → support hormone production

🥬 2. Cruciferous veggies

• Broccoli, cabbage → help detox excess estrogen

🫘 3. Zinc-rich foods

• Lentils, pumpkin seeds, chickpeas → support clear skin

🍵 4. Herbal teas

• Spearmint & rooibos → reduce hormonal imbalances and soothe skin

💧 My Hormone-Skin Routine (Simple + Realistic)

• Morning: Oats with chia & almond milk + lemon water
• Lunch: Brown rice, roasted veggies, chickpeas
• Dinner: Grilled chicken/fish, sweet potato, steamed greens
• Snacks: Fresh fruit, nuts, smoothies with flax
• Tea Time: Spearmint or rooibos, twice a day

⚠️ Other Habits That Helped My Hormones

• Switched to fragrance-free products (Epimax, Nivea Soft)
• Started journaling to manage stress
• Cut back on caffeine—especially before my period
• Focused on 7-8 hours of sleep to reset cortisol

🔗 More on this: 

“Face Clean, Mind Focused, Bag Secured”

💬 Let’s Talk

Have you noticed certain foods mess with your skin? Ever cut out dairy or sugar and seen a difference? I’d love to hear what worked (or didn’t) for you—drop a comment and let’s chat. 💖

🛒 Want My Hormone-Safe Grocery List?

Let me know if I should share a full grocery haul post! For now, stick to these:

→ Oats, flaxseeds, rooibos

→ Chickpeas, lentils, olive oil

→ Almond milk, green veggies, nuts

→ Herbal teas + filtered water