I hope you found my last post informative on the foods to steer clear of if you struggle with rosacea. It’s important to note that, for everyone, there are different foods that cause their rosacea to flare up. For me, I find, gluten, dairy, alcohol, and high histamine foods are the biggest culprits for my rosacea, but you might find other foods are triggers for you.
Just like I mentioned before, there’s no cure for rosacea, just like there’s no cure for eczema. But, taking little steps to reduce inflammation in your body will make a difference in your skin health and overall well-being.
I know for sure that if I didn’t have healthy habits in place, my rosacea would be far worse. In this post today, I’m going to share with you the best foods to include in your diet to help manage your rosacea. There are so many beautifully nourishing ingredients and foods that you’ll want to be eating if you struggle with rosacea!
What to Eat If You Have Rosacea
Foods high in healthy fats, specifically omega 3 essential fatty acids, can all help reduce systemic inflammation within the gut. These are also important for helping with stress management and proper hormone production.
Some of my favourite sources of healthy fats , especially omega 3, are salmon, mackerel, flaxseed, chia seeds, hemp hearts, and walnuts.
Turmeric has many known benefits. It’s detoxifying and stimulates phase 2 liver detox pathways, it thins out bile which further supports detoxification, and it’s rich in antioxidants turmeric’s biggest claim to fame is how anti-inflammatory it is.
Research shows that turmeric’s properties are capable of calming the inflammatory manifestations of rosacea.
Leafy greens like kale, arugula, spinach, and bok choy contain anti-inflammatory compounds and antioxidants to lower oxidative stress and protect against sun damage. They are also rich in vitamins and minerals that help rebuild healthy skin cells. Leafy greens are especially beneficial since they provide carotenoids that fight damage from sun exposure.
Whenever you can choose organic fruits and veggies to reduce your exposure to toxins and chemicals that can trigger skin reactions.
Cruciferous Vegetables include kale, cabbage, brussel sprouts, cauliflower, and broccoli. This family of vegetables is rich in phytonutrients like glucosinolates, lycopene, resveratrol, and carotenoids. These phytonutrients are anti-inflammatory and antioxidants which protect the skin against sun damage and help with cell turnover, assisting in building healthy skin. Cruciferous veggies are also rich in liver-loving compounds such as indole-3-carbinol which supports detoxification.
Green tea, which is the base of our new skin-loving Radiance Tea contains polyphenols, which act as antioxidants in the body. A specific polyphenol in Green tea called epigallocatechin gallate has been shown to rejuvenate old skin cells to start reproducing again, keeping the skin younger looking and fight against inflammation .
Prebiotic Rich Foods
There’s a large connection between skin disorders — including rosacea, acne, dermatitis and psoriasis — and inflammatory gastrointestinal tract disorders and bacterial overgrowth, which can lead to flare-ups.
I hope this has given you lots of inspiration to fill your fridge and pantry with skin-soothing and nourishing foods. Remember it's about your diet as a whole. If you have a glass of wine or enjoy a piece of chocolate cake, it is not the end of the world and don’t beat yourself up for it! Just like all things in life, it’s about small steps and progress, not perfection.
I will be back to share supplements to consider and of course lifestyle factors that play a huge role in rosacea flare-up from emotional stress to poor sleep habits. Before I finish up this series on rosacea I will also talk about my favourite facial products, the red light therapy and facial acupuncture I've been doing for the last five weeks and it's really helped to calm things down.
I hope this information helps you,