Written by Lotte Boekhout<\/a><\/p>\n\n\n\n <\/p>\n\n\n\n Do you have lichen sclerosus and are you looking for ways to reduce your symptoms? The good news is that what you eat can have an enormous impact. Although we do not yet know everything about the cause of lichen sclerosus, hormonal imbalance, inflammation and your immune system are known to play a significant part. And these are precisely the areas in which nutrition can make a difference.<\/p>\n\n\n\n In this blog, you will discover how a few simple changes to your diet can support your hormones, reduce inflammation and give your body an opportunity to return to a better balance. Ready to discover what nutrition can do for you? Read on.<\/p>\n\n\n\n Lichen sclerosus is often linked to hormonal function. It therefore makes sense to look at foods that have a positive influence on hormonal balance. Nutrition and hormones are often made unnecessarily complicated, but the basics do not need to be so complex. To understand how nutrition may help, it is useful to know how your hormonal cycle works. This knowledge helps you understand why certain foods may help during different phases of your cycle:<\/p>\n\n\n\n One simple way to support hormonal balance is seed cycling. This involves eating particular seeds during different phases of your menstrual cycle:<\/p>\n\n\n\n Many women eat too little or do not get enough nutrients. Weight loss, strict diets or an unbalanced diet can put your body into survival mode. When your body thinks there is a shortage, it switches to \u2018energy-saving mode\u2019, and hormone production is one of the first things to be reduced. Your body needs sufficient energy and nutrients to produce hormones and keep them balanced. If your cycles are irregular, consider whether you may be eating enough.<\/p>\n\n\n\n Healthy fats are among the most important building blocks for your female hormones. Hormones such as oestrogen, progesterone and testosterone are made from fats in your diet. Omega-3 fats are particularly crucial. Omega-3 fatty acids play an important part in regulating your hormones and also have an anti-inflammatory effect that may help reduce lichen sclerosus symptoms. Your body cannot produce these fatty acids itself, so you must obtain them through food. Good omega-3 sources include oily fish and plant foods such as avocados, olive oil, hemp seeds, flaxseed, chia seeds and walnuts.<\/p>\n\n\n\n Protein is essential for building and repairing tissue, but also plays an important part in hormonal balance. It helps regulate your blood sugar and supports the production of hormones such as oestrogen and progesterone. Protein is particularly important during the first weeks of your cycle for building healthy oestrogen. Good plant sources of protein include pulses, nuts and seeds, quinoa, whole grains, tofu and tempeh.<\/p>\n\n\n\n Both your gut and your liver play a crucial part in breaking down oestrogen and other hormones. This is especially important during the second half of your cycle and may influence the severity of your lichen sclerosus symptoms.<\/p>\n\n\n\n Fibre is essential for hormonal balance. It feeds beneficial gut bacteria, helps bind and remove hormones, and supports regular bowel movements. All this contributes to a healthy hormonal balance.<\/p>\n\n\n\n Good bowel function is particularly important for women with lichen sclerosus. The condition can sometimes also occur around the anus, which can make bowel movements painful. Keeping stools soft and easy to pass can prevent a great deal of discomfort. Psyllium fibre may be valuable for women who have difficulty with bowel movements. It softens stools and reduces discomfort when they pass. Begin with a small amount\u2014one teaspoon in a large glass of water\u2014and gradually increase this to one to one and a half tablespoons a day. In any event, see your GP if you are experiencing significant problems with bowel movements.<\/p>\n\n\n\n And remember to drink enough. Fibre needs water in order to work properly. Drink at least 1.5 to 2 litres of water a day.<\/p>\n\n\n\n Your gut contains trillions of bacteria that have a major influence on your hormonal function and immune system. These bacteria help process hormones and may reduce inflammation.<\/p>\n\n\n\n You can support them by eating enough fibre, but also by adding probiotics to your diet. Probiotics are beneficial bacteria found in live-culture yoghurt, kefir, kombucha and fermented vegetables such as sauerkraut and kimchi. You could also consider a probiotic supplement alongside your diet.<\/p>\n\n\n\n Your liver is essential to breaking down hormones. If your liver is overloaded, hormones such as oestrogen may build up in your body. You can support your liver with chlorophyll-rich green vegetables such as spinach, kale, rocket and alfalfa sprouts. Cruciferous vegetables, especially broccoli, are particularly beneficial because they contain substances such as DIM and indole-3-carbinol that help your liver break down oestrogen in the right way.<\/p>\n\n\n\n Think too about antioxidants, which protect your liver against damage. They are found in blueberries, pomegranate, red berries\u2014preferably organic to avoid pesticides\u2014turmeric and green tea. These foods help your liver function as well as possible.<\/p>\n\n\n\n Your body needs various minerals and vitamins for healthy hormonal balance and healthy skin. Here are several important ones:<\/p>\n\n\n\n Lichen sclerosus is suspected to be associated with autoimmune responses. Autoimmune diseases often involve increased inflammation in the body and gut. Foods to which you are intolerant, allergic or sensitive may activate your immune system unnecessarily and worsen your symptoms.<\/p>\n\n\n\n Some women benefit from temporarily avoiding gluten or dairy. You could try a six-week elimination diet to see whether leaving out certain foods reduces your lichen sclerosus symptoms. Blood tests can also be used to test which foods your body reacts to. Seek guidance with this from a dietitian specialising in nutritional medicine, or a doctor with experience in this area.<\/p>\n\n\n\n Other foods and drinks that may worsen symptoms include coffee, alcohol and chocolate. I know: for many of us, these are the little pleasures in life. Sugar and highly processed foods may also intensify inflammatory responses and consequently worsen your symptoms.<\/p>\n\n\n\n But remember: the most important thing is that you continue to enjoy food. The great danger of \u2018healthy living\u2019 is imposing restrictions on yourself and creating unnecessary fear. Try not to think too much in terms of \u2018good\u2019 and \u2018bad\u2019. Look at where you can cut down\u2014for example, by limiting coffee to one or two cups a day and saving chocolate or alcohol for the weekend.<\/p>\n\n\n\n Our body has two modes: the sympathetic nervous system and the parasympathetic nervous system. When the sympathetic part of our nervous system is active, all our energy goes towards survival, while functions such as digestion, immunity and hormone production are reduced. The parasympathetic nervous system is also called \u2018rest and digest\u2019 mode. The name says it all. In this state, there is space for rest, recovery and digestion. For hormonal balance and the immune system, it is important to spend plenty of time in \u2018rest and digest\u2019 mode.<\/p>\n\n\n\n One simple way to calm your nervous system is simply to eat slowly. Begin your meal with a deep breath to signal to your body that it can enter \u2018rest and digest\u2019 mode and prepare to digest food. Eat in a calm environment without the distraction of your phone, television or computer. This gives your nervous system an opportunity to relax. Take the time to chew your food well, which is important for your gut, and really taste what you are enjoying.<\/p>\n\n\n\n Your body, especially your abdomen, prefers warm food. An enormous number of nerves run through your gut, and cold food can be difficult to digest. Choose warm meals more often instead of cold salads, or cooked vegetables alongside raw vegetables. Warm drinks such as herbal tea and chai latte also calm your nervous system. Preferably, do not drink during your meal, but before or afterwards. This supports good digestion and may indirectly help reduce lichen sclerosus symptoms.<\/p>\n\n\n\n What works for one person may make another person’s symptoms worse. Keep a food diary in which you record your symptoms and cycle as well as what you eat. After a few weeks, you may begin to see patterns. Dietary changes do not work overnight. Give yourself at least two to three months to experience their effects. Be patient and kind to yourself during this process.<\/p>\n\n\n\n Lichen sclerosus calls for a holistic approach. Nutrition is a powerful tool you can use yourself to ease your symptoms and improve your overall health.<\/p>\n\n\n\n <\/p>\n\n\n Have you got lichen sclerosus and been told that you \u2018just have to learn to live with it\u2019? I believe things can be different.<\/p>\n\n\n\n In my coaching<\/a>, there is space for what these symptoms do to you on the inside, and together we explore what you need to regain a sense of control over your symptoms. Curious about what may be possible for you? You are welcome at my online drop-in session<\/a> or for a free discovery call<\/a>.<\/p>\n\n\n\nOne-to-one coaching<\/a>\n\n\n\nOnline drop-in session<\/a>\n\n<\/div><\/div><\/div>\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n Nutrition can help ease lichen sclerosus symptoms by supporting hormonal balance, reducing inflammation and supporting your gut and liver. Simple dietary changes can offer a natural way to support your body and reduce your symptoms.<\/p>\n","protected":false},"author":1,"featured_media":6564,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[8,17],"class_list":["post-7222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-niet-gecategoriseerd","tag-lichen-sclerosus","infinite-scroll-item"],"featured_image_src":"https:\/\/lotteboekhout.nl\/wp-content\/uploads\/2025\/10\/1_DARK_SKIN_WOMAN._2_WHITE_SKIN_-e1783339219240.png","author_info":{"display_name":"lotte","author_link":"https:\/\/lotteboekhout.nl\/en\/author\/lotte\/"},"yoast_head":"\nNutrition that supports your hormones with lichen sclerosus<\/h2>\n\n\n\n
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<\/li>\n\n\n\nSeed cycling for hormonal balance<\/h3>\n\n\n\n
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Eating enough is crucial<\/h3>\n\n\n\n
Essential nutrients for hormonal balance and lichen sclerosus<\/h3>\n\n\n\n
Healthy fats for hormone production<\/h4>\n\n\n\n
Protein for building tissue and hormones<\/h4>\n\n\n\n
Supporting your gut and liver with lichen sclerosus<\/h3>\n\n\n\n
Fibre for healthy bowel movements<\/h4>\n\n\n\n
Gut bacteria: your allies<\/h4>\n\n\n\n
Supporting your liver for healthy hormonal function<\/h4>\n\n\n\n
Minerals and vitamins<\/h3>\n\n\n\n
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<\/li>\n\n\n\nLichen sclerosus and your immune system<\/h2>\n\n\n\n
Your nervous system and nutrition<\/h2>\n\n\n\n
Mindful eating for hormonal balance<\/h3>\n\n\n\n
Warm food calms the body<\/h3>\n\n\n\n
Listen to your own body<\/h3>\n\n\n\n
Lotte Boekhout practice<\/h2>\n\n\n\n
Read my latest articles<\/a> about lichen sclerosus<\/h2>\n\n\n