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Transform Red or Inflamed Skin with The Rosacea Diet

If you suffer from discoloration, inflammation or constant redness on your face, this particular way of eating could repair and restore your complexion in no time!

Shockingly, rosacea affects 16 million Americans, and most may not even know they have it. However, if you are one of the many who have had your rosacea diagnosed by a dermatologist, then you’ll know how frustrating it can be dealing with the constant flushes, redness, and inflammation that rosacea can bring.

While there is no known cure for this common skin condition, there are multiple ways to control and reduce the symptoms, from topical steroid creams, light-therapy, a switch in your skin-care routine and even what's in your diet!

What Is Rosacea?

Rosacea is a common skin condition that mainly affects the face, causing redness, inflammation, bumps and discoloration on the nose, cheeks, chin and forehead. It can cause damage to the capillaries and blood vessels under the top layer of the skin, and even lead to swelling and acne in some cases. It’s not exactly known what causes rosacea - some say it’s genetic, while others argue it’s a result of skin trauma – nonetheless, the condition can leave individuals with low self-esteem and desperate to find a solution.

The Rosacea Diet

Before you start applying lotions and potions to your face, or covering your skin with inch-thick foundation every day, it’s worth understanding that what we eat and drink can have a huge impact on the heath and condition of our skin. As they say, "you are what you eat!"

If you suffer from rosacea, you may find that you have certain ‘trigger’ foods which, when consumed, can result in a skin flush that’s more severe than usual. The Rosacea Diet involves cutting these ‘trigger’ foods out, to minimise the flare ups, and instead, stocking up on nutritious, skin-nourishing ingredients to ensure you are feeding your skin the vitamins and minerals it needs!

Start with a food diary, as everyone’s ‘trigger’ foods will be different. Some may find that alcohol and spicy foods trigger a flush, for others it may be dairy products or wheat, but it’s best to eat normally for the first two weeks and note down what you’ve eaten and when you’ve felt a facial flush.

Foods To Try And Avoid –

  • Hot, spicy foods like cayenne, chilli, cumin and pepper
  • Dairy, including cheese, milk and yogurt
  • High-histamine foods such as citrus fruit, vinegar and chocolate
  • High-sugar foods like cookies and cakes
  • Alcohol, particularly red wine
  • Too much caffeine

Rosacea-Friendly Foods –

  • Leafy greens and vegetables
  • Nuts and berries
  • Lentils and other pulses
  • Fish rich in omega-3 like salmon and mackerel
  • Chia or flax seeds

Supplements For Rosacea

Making these dietary switches can really help your rosacea symptoms, but if you want that extra boost to help rid you of painful inflammation, then it could be worth considering some supplements.

Omega-3 fish oil capsules are incredibly good for the skin, helping your cells multiply and regenerate at a healthy rate. They are cheap and easy to get hold of, and are great if you struggle to get enough oily fish into your diet.

Probiotic supplements are also extremely beneficial for your overall health, but particularly if you’ve been breaking out when eating dairy foods. Probiotics have been proven in a study by the National Rosacea Society to dilute the symptoms and help overall skin health.

Final Thoughts

Although there's no solid, scientific link between rosacea and diet, avoiding trigger foods can be an effective way to manage your symptoms. The way we eat has been proven for decades to impact our overall health, and if rosacea is a medial skin condition, then what we eat will certainly help improve matters!



Rachel Cleverley


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