Please enable JavaScript.
Coggle requires JavaScript to display documents.
Skin Care Plan - Coggle Diagram
Skin Care Plan
DIET
DIET: SKIN-LOVING, HORMONE-BALANCING & FACE-FILLING FOODS
Even tone + Brightness
: Carrots, sweet potatoes, oranges, papaya, berries (vitamin C + beta-carotene)
Hormonal acne control
: Flaxseeds (1 tbsp/day), chia seeds, cruciferous veggies (broccoli, cauliflower), spearmint tea (1 cup/day)
Fuller face + collagen
: Avocados, nuts, salmon, eggs, collagen-rich bone broth, soy, chicken skin, gelatin, leafy greens
Hydration + plump skin
Watermelon, cucumber, citrus fruits, lemon water with sea salt
Anti-inflammatory & adrenal support
Dark chocolate (70%+), spinach, pumpkin seeds, olive oil
🥤 Daily Glow Smoothie Recipe:
1 scoop collagen peptides (Powder -supplement)
½ avocado or banana
1 tbsp chia or flaxseeds
Handful of spinach + berries
Unsweetened almond/oat milk
Optional: 1 tsp honey or nut butter
🧴 SKINCARE
🕙 AM Routine
Gentle Cleanser – CeraVe Hydrating Cleanser
The Ordinary Niacinamide 10% + Zinc 1%
→ Reduces breakouts, brightens, smooths texture
Moisturizer + SPF Combo – La Roche-Posay Toleriane SPF 30/50
🌙 PM Routine
Cleanser (same as AM)
The Ordinary Glycolic Acid 7% Toning Solution
→ 2–3x per week (PM only), for gentle exfoliation + brightness
Skip during period if skin is sensitive
Moisturizer – CeraVe PM or La Roche-Posay Cicaplast Baume
💆🏽♀️ LIFESTYLE FOR GLOW + FULLNESS
☀️ Daily Habits:
Facial massage with oil (jojoba or rosehip) – 5 mins before bed for circulation & glow
Facial yoga or cheek exercises – 10 mins/day (fish face, cheek puffs, Koko Hayashi on YouTube)
Get 10–15 mins morning sunlight – balances cortisol
Sleep before 11PM, 7–9 hrs/night
Move daily – even gentle yoga or walking lowers cortisol
🚫 Avoid:
Over-caffeinating (1–2 cups/day max)
Late-night screen time
Sugar binges around your period
Skipping meals or crash diets (they flatten the face fast)
💊 SUPPLEMENTS TO LOWER CORTISOL & SUPPORT SKIN
Magnesium glycinate (200–400 mg) Lowers cortisol, improves sleep, balances hormones Night
Ashwagandha (KSM-66, 300–600 mg) Reduces stress, supports skin & hormones Morning or early afternoon
L-Theanine (100–200 mg) Calms the mind, reduces stress, enhances focus As needed, AM or PM
Vitamin C (500 mg) Antioxidant, skin brightening, reduces cortisol AM
Collagen peptides (1–2 scoops) Improves skin elasticity, supports fullness Anytime with smoothie or breakfast
Vitamin B-complex (methylated) Hormone & skin function, lowers stress Morning with food