Rosacea-prone skin can be stubborn and frustrating, but diet may have an important part to play in the management of this troublesome skin condition. Much of the health of our skin is thought to come from the inside, so as much as health care products and more natural cosmetics can help, diet and lifestyle is an important part of supporting your skin too. So, with some of my top diet tips, you can begin to get bumpy, red skin under control.
Rosacea-prone skin staples
For helping to manage rosacea, there are a few basic dietary principles which are important:
- Plenty of H20 – Regardless of your skin type, I can guarantee you’ll see quite surprising results with some simple H20 treatment. Dehydration is so detrimental to skin, yet so many people are in this state without even realising! Water helps to flush out your system, keep your bowel moving and get rid of any extra toxins. Drink at least 1.5l of water daily, and this doesn’t include any other liquids, including tea or coffee! Many people assume they drink lots of water, when in fact, they are drinking lots of caffeine. Caffeine acts as a diuretic which will only contribute to you losing more water in the long run
- Beta-carotene –Beta-carotene is converted into vitamin A in the body which is an important nutrient often recommended for problem skin. Beta-carotene is found in abundance in yellow, orange and red vegetables, so make these part of your diet and aim to eat the colours of the rainbow
- Zinc – Zinc is important for skin healing and the regeneration of new skin cells and is another important nutrient for skin conditions such as rosacea. To help keep a fresh glow about you, include surplus beans and nuts in your daily diet or consider topping up with a low dose supplement
- Omega-3 –Omega-3 is naturally anti-inflammatory and great for all skin types, but this nutrient may be especially useful in cases of rosacea. Oily fish is a great source of this essential fatty acid so try to include 2-3 portions per week, or for a plant-based alternative, walnuts make a filling snack option.
- Probiotics – It’s so true that beauty comes from within, but more specifically, from a healthy gut! We are gradually learning more and more about our gut flora, and how the balance of bacteria here can have an influence over other areas of the body. Research suggests that probiotics could help support the skin and even help with conditions such as rosacea or acne. Try introducing more fermented foods into your diet such as sauerkraut, or why not try a good quality probiotic supplement
Rosacea-prone skin food musts
Some top food picks for acne-prone skin include some of the following:
- Pumpkin seeds – Pumpkins seeds are a rich source of omega-3 and zinc – two nutrients essential for helping to support sensitive skin. Omega-3 is naturally anti-inflammatory and calmative whilst zinc is important for skin healing and the regeneration of new skin cells. Other sources of zinc include seafood and whole grains and you can up your intake of omega-3 with some extra oily fish and walnuts
- Blueberries - Blueberries contain high quantities of vitamin C and quercetin, making them an excellent anti-inflammatory and anti-histamine agent. They’re the perfect option for a healthy, nutrient-packed snack so get stocked up and start supporting your skin!
- Fresh herbs – Fresh herbs have a number of health-boosting benefits but one of them is their anti-histamine properties. Histamine is a chemical in the body that can contribute to itchy, red skin. By including delicious herbs and gentle spices such as thyme, fennel, tarragon, turmeric and parsley in your meals, you can help keep histamine to a minimum.
Rosacea-prone skin don’ts
If rosacea is getting you down, there are also some foods and drinks worth avoiding:
- Alcohol – Alcohol is thought to potentially aggravate symptoms of rosacea and may be one to avoid. Alcohol is histamine-producing in the body and can affect the dilatation of blood vessel which can make problems with facial flushing worse. Alcohol may also contribute to redness around the face longer-term which we certainly want to avoid
- Spicy foods – Similar to the effects of alcohol, spicy foods may promote dilatation in blood vessels which can make redness around the face appear worse. Avoid harsher, warming spices such as chilli, cumin, ginger and fenugreek and opt for your gentler herbs and spices instead.
- Sugar – Sugar is pro-inflammatory which can make conditions associated with irritated skin appear worse. Try to avoid refined sugars, high sugar fruit juices and simple carbohydrates (all the white varieties) and choose some healthier brown and wholegrain options instead
- Citrus fruits – Although deemed healthy in most cases, citrus fruits are actually thought to be histamine-producing which can aggravate symptoms of rosacea. Opt for anti-histamine fruits instead such as apples or peaches instead.
Feed your face too...
As much as diet is important, we want you to feed your skin too! Your skin is super absorbent and will soak up any cosmetics or products that you apply to it. So why not try out our Salcura Omega Riche Face Hydrator which is an ideal moisturiser for people with problem skin. It is rich in omega 3, 6, 7 & 9 with additional oils to soothe, hydrate and nourish skin.