The rosacea diet: What to eat to minimise redness
If you’re a rosacea sufferer, chances are you know exactly what not to put on your face. But are the things you’re putting on your plate aggravating flareups? To help you out, we’ve identified a bunch of no-no’s as well as created a list of foods that can go a long way towards reducing redness.
Flareup foods to avoid
When it comes to elimination diets, there’s always a certain amount of trial and error. Certain things that cause a dramatic flareup in someone else might not affect you at all. Still, there are certain foods that are a surefire way to cause inflammation so cutting them out completely or drastically limiting them may make a visible difference to your skin.
The biggest offenders when it comes to inflammation are sugar, processed foods, fried foods and artificial sweeteners. This means you’ll be swapping chocolate for prunes; skipping out on sugary cereal in favour of steel cut oats and saying “no” to that KFC and Coke Zero combo but “yes” to roasted chicken and water. (Come now, you already knew the latter was dreadful for your health in general, not just your skin!)
The other rosacea encouraging foods are anything that brings the heat. Hot sauce, curries, chilli peppers, spices like cayenne, ginger, cinnamon and even “warming” condiments like mustard are all off the menu. Studies have shown that any heat-causing food can worsen the symptoms of rosacea. Also, just because you might like hot foods and be able to tolerate them doesn’t mean your skin can handle it too.
Fill your fridge with “calm”
In the same way that certain foods can aggravate rosacea there are also those that can help reduce inflammation and bolster your immune system. Excluding the ‘baddies’ while including the ‘goodies’ in your diet can go a long way towards helping to reduce your symptoms.
Learning that some of your favourite foods aren’t doing your face any favours isn’t the greatest, but the trick is to focus on the things you can eat, especially those that reduce inflammation and boost your immune system. (As it stands, rosacea isn’t completely understood by the medical community just yet, but there’s strong evidence to suggest it’s caused by abnormal neurological and vascular signalling in combination with immune system dysregulation.)
Anti-inflammatory foods include fatty fish like salmon; cruciferous veggies like broccoli and cauliflower and fruits like antioxidant-rich berries, avocados, grapes, mangoes and melon. You can still use herbs and spices, provided they aren’t “warming” and will do best with those known to help reduce inflammation. These include rosemary, cloves, fennel and turmeric.
Add a supplement!
It’s possible to eat a healthy diet filled with anti-inflammatory foods but if you suffer from an inflammatory condition like rosacea than you’ll really want to ensure you’re getting enough. In this case, supplementation is your friend and you’ll find a host of brilliant inflammation fighters at Health Renewal. In fact, we’ve even created our very own range of top-quality supplements that hold up to our stringent standards.
Just two of our favourite anti-inflammatory supplements include Renewal Institute Green Bean Coffee Extract and Krill Oil. The former is a powerful antioxidant with cardiovascular and weight loss benefits while krill oil is a great source of skin-calming omega-3 oil. Many people don’t realise that krill is a lot more easily absorbed than fish oil, so it’s a lot more potent.
Another great supplement for rosacea sufferers is Lamelle Ovelle D3. It contains vitamin D3 and Pycnogenol, a super antioxidant derived from bark. Together, they calm inflammation, preserve your collagen, reduce pigmentation and improve your skin’s natural resistance to the damaging effects of the sun.
The bottom line
If you’re suffering from rosacea, be aware that certain foods can cause flareups, so they’re best to avoid. You can then focus on eating more of your favourite anti-inflammatory foods. Still, if you think you’re not getting enough of them, you can always rely on an anti-inflammatory supplement like those you’ll find at Health Renewal.
If you’d like to learn more about how to treat rosacea holistically, make an appointment to chat with one of our doctors at Health Renewal. You can also get in touch with our doctors at Skin Renewal who can introduce you to our rosacea treatment solutions. Together, we can help you reduce redness and restore your skin’s sense of calm.