Lifestyle Changes to Combat Rosacea

"The significant problems we face cannot be solved by the same thinking that created them."

-Albert Einstein

It is important to treat the rosacea in as many ways as possible: those who modify their lifestyles, eating habits and reduce their level of stress often experience a much greater degree of rosacea clearing. While you try to treat the symptoms of the skin (rosacea) that are most visible and distressing, you should try treating the cause! If we find and treat the cause, then maybe all the symptoms of rosacea need not occur! Good health for your skin as well as your entire body may require a permanent lifestyle change that will reward you with a longer life and more beautiful skin to wear during those extra years.

Follow these healthy tips to gain better health and better looking skin:

Drink at least 8 eight ounce glasses (2 liters) of water per day if you are a smaller person! Considerably more is needed if one is larger, working outside, playing a sport, or doing something else physically taxing. Since heat relates to vascular dilation (also referred to as flushing) in most people, the rosacea sufferer needs even more water. Those with undesirable skin conditions should consume between 10 and 12 glasses (3 liters) of icy water per day to cool the face and body and to assist the body in proper excretion of oil, waste, and toxins. The water must be icy cold to help prevent flushing and to reduce it once it has occurred.

The hypothalamus is the body's thermostat which regulates temperature, but it cannot achieve this objective without adequate water. The body is approximately 70% water while the eye is approximately 96% water. Water is needed for skin tissue repair, efficient digestion, absorption, circulation and secretion. Water carries nutrients to the skin and body cells and removes waste from the cell. Urine should be white or a very light straw yellow.

Consider how hot coffee, hot soup, and many other hot foods can make you flush (vascular dilation) -- by contrast, ice water curbs the flushing reaction by cooling the blood flowing to the brain's temperature center, which controls flushing (vascular constriction). Water also moistens the skin, greatly reducing clogged pores. Most importantly, water helps relieve stress during the day and relaxes the body for sleep. We cannot stress enough how important it is to drink water.

A camel can go without water by allowing its body temperature to rise without sweating, and by tolerating extreme dehydration. Humans aren't camels; we can't survive such treatment. A human needs, on average, eight glasses of water daily in addition to other fluids (unless you're part camel). The rosacea sufferer benefits from more: eight to sixteen glasses of ice water each day help keep the condition under control.

Stress is the body's reaction to a perceived threat. Adrenaline and hormones are released, and the nervous system is activated, sharpening our senses, but simultaneously our pulse rises, our muscles tense and our immune system begins to shut down. Those that can not relieve stress as needed may experience fatigue, upset stomach, and frequent headaches. Long term stress can contribute to family breakdown, job fatigue, with resulting long term health problems such as depression, heart disease, high blood pressure, and rosacea.

Can you combat stress? You certainly can by changing your situation, your attitude toward people and things (we can learn to be positive), taking the personal time out to have fun and friendship (a good social network of friends at work, neighbors, and relatives are most important for support), by meditating and praying, staying physically fit, and by seeking outside help if needed.

Consider "quality" of time on the earth and not just the "quantity" of years to live on the earth, as both make life more enjoyable! Reduce stress in your life. Allow as much time for tasks as possible to avoid time-pressured periods. Remind yourself that your job is not your entire life. Take a break for lunch every day. Leave your desk and take a walk; write a personal letter; plan a vacation. "Sound off" with a trusted friend or colleague who understands your situation and will keep your confidence.

Be realistic about what you can reasonably accomplish given your time, resources and job environment. Prioritize your tasks/problems. Delegate responsibilities and be willing to ask and let others take charge. Talk with your manager about your concerns and offer suggestions about ways to alleviate pressures. Consider getting professional help if stress is affecting your daily functioning. If all else fails, consider seeking vocational counseling, job training and/or a new position. Take a vacation; drive home a different way; get away for a weekend, but don't take work with you. Think of funny incidents; tell a joke; remember the face of someone who brings you joy. Avoid multitasking as much as possible by laying down the beeper, remote controls, and your cell phones, pagers, and enjoy your family and friends. Being a perfectionist isn't the answer; it only adds stress. Sleep eight hours or more per night so you can be alert during the day without a stimulant.

The frantic pace of today's family can sometimes make it hard for children to relax as well as the rosacea sufferer...especially when it's time to get the rest they need. If the children in your life and the rosacea sufferer are in need of some relaxing wind-down time, you might try some of these simple principles:

When scheduling permits, create a special slow and peaceful day for just you and your entire family.

Visit a Chiropractor. We sometimes have birth anomalies (3%), have had several small or large accidents (100%), injuries from sports (10%), or poor posture (37%). However minor you think your injury was, it was to your neurological, muscular, and skeletal systems. Stress relating to rosacea can be relieved in many rosacea patients. A report by the Atlanta, Georgia based Center for Disease Control reported that 100% of HIV-AIDS patients receiving Chiropractor Treatment improved their white blood cell count due to less stress which allowed the body to heal itself or improve the immune system.

Schedule a wind-down time for the entire family. An hour before bedtime is not a time for wrestling or games that may stimulate when it is time to slow down. Likewise, it is not a good time to talk about controversial matters. Make the bedtime a bedtime for "all" of those in the family.

Eliminate caffeine, colas, and especially diet soft drinks containing aspartame or NutraSweet, chocolates and cocoa which also contain caffeine. Caffeine, being a stimulant, can make you hyper and cause difficulty in sleeping.

Dim the lights to create a quiet mood.

Listen to quiet music or sing special songs. Children respond to the mood of the music so you can choose the mood needed for bedtime that will be relaxing and not stimulating to anyone.

Sit or lie down with your children. Most children find this very comforting and you may also. It lets your child or children know that rest time isn't just for 'babies' but for their stressed rosacea-suffering parents.

Gently massage your child's back, arms and hands, while avoiding any ticklish areas that will stimulate the child or adult.

KEEPING THE FAMILY RELAXED and "in tune", reduces STRESS for all.

Stimulants such as coffee, tea, cigarettes, and excessive sugar from sweets and soda are vascular dilators and should be avoided. Sodas (soft drinks, pop) containing aspartame and or NutraSweet cause excessive redness in approximately 30% of rosacea sufferers and should be avoided. Anything that affects the entire body, brain, and nervous system to awaken it in the morning or stimulate it during the day can easily stimulate the sebaceous glands to secrete more oil that has to leave the body via the pores. Also, stimulants create stress.

Pregnant women must be extremely cautious about any use of medication.

Steroids: "Never, never, never, ever prescribe steroids for rosacea" Dr.Kligman (Dermatology-University of Philadelphia) & Dr. Pleig (Dermatologische Klinik Und Poliklinik der Universitat Munchen, Germany) state in their 1973 book, entitled Acne & Rosacea, First edition. Likewise, their second edition in 1993 harshly criticizes dermatologist that prescribe steroids for rosacea.

Alcohol is another vascular dilator. It's best to avoid alcohol or at least minimize alcohol intake. Alcohol is a diuretic; that is, it pushes water out of body cells, causing increased urine production resulting in dehydration. Dehydration causes the skin's pores to shrink, making them more prone to clogging. Also, alcohol inhibits sleep, causing more fatigue and stress, which lead to more rosacea symptoms. A rosacea sufferer who drinks alcohol should follow it with much water to hydrate the body and prevent rosacea flare-ups.

Hot baths should be avoided, as should very cold water on the affected areas. To prevent vascular dilation, use warm water well below 98.5 degrees on the affected areas so as not to redden the face more. Scrubbing and abrasives should be avoided, as they irritate the skin, which should be left intact as a natural barrier against bacteria.

Cetaphil® "moisturizing gentle cleansing bar for dry, sensitive skin" has given the best result for skin with rosacea and acne. Wash the face with Cetaphil® gentle cleansing bar as needed which would be two times per day for dry or normal skin and three or four times daily for oily skin. You will also probably be very happy using Cetaphil® 'gentle cleansing bar for dry sensitive skin' over the entire body. Additional cleansing bars can be purchased at your local drug store or pharmacy. Please do not choose the Cetaphil® Skin Cleanser in a plastic bottle containing two alcohols, the Cetaphil® anti-bacterial, nor the Cetaphil® Bar for oily skin as these are too harsh for the rosacea-sufferer.

Food Allergy Flushing: In our experience, many patients with rosacea have other symptoms that suggest the diagnosis of food allergy. The involvement of the central face has often been a puzzle to some rosaceans. A red nose, cheeks and red ears act like warning lights that turn on when a food reaction starts and the need to identify reactive foods when this flushing or vascular dilation occurs. Often, it is the symptoms of food allergy that motivate people to start diet revision and an improvement in their rosacea condition is noted along with improvement in other symptoms such as gastrointentestinal disturbances, migraine headache, sinusitis, and fatigue.

There are different types of flushing or vascular dilation caused by the intake of various foods and beverages. A very interesting note is that not everything affects everybody. Everyone is different! While you will find 35 foods below causing problems, the average supermarkets has 900 to 1200 foods available that can provide nutrition as well as energy. The flushing and allergy foods can be subdivided into the various categories as follows:

Rosacea redness or vascular dilation is partially caused by high calorie carbohydrates (pastas, breads) and sugar spiking from all sweet foods. Just remember kids having a sugar high and bouncing off the walls due to energy available. So think of things that give you a high burn rate, high energy, or foods that would most likely add fat to your body, and you would be identifying the worst culprits. The goal is to reduce food consumption which reduces the heat/calories burned which results in the body being noticeably colder during the winter and likewise providing less heat during the summer. As there is less heat by calories burned, there is less redness of the face or dilation. Therefore, three small meals with breakfast being the most important and grazing in between meals is better for limiting this kind of vascular dilation flushing; however, it is important to keep the daily calorie intake within one's calorie budget to maintain your ideal weight.

Quite different are the foods that are blood vessel dilators such as vinegars, hot spices and various other spicy seasonings, hot sauces, peppers (including black pepper) and meat marinades. Tomatoes, citrus fruits and related juices, bananas, and red plums, raisins, figs, pasta, cheese, and chocolates are some of the worst offenders to many. Other very common known flushing foods are liver, yogurt, sour cream, vanilla, soy sauce, yeast extract, eggplant, avocados, spinach, broad-leaf beans and pods, including lima, navy or peas. Allergies to malt and yeast beverages, and fermented alcohols would fall into the allergy category.

Stimulants such as coffees, teas, soft drinks with caffeine, alcohol beverages and chocolates stimulate the system resulting in more facial redness or dilation.

Another category would be aspartame and NutraSweet in soft drinks, jellos and other foods. Aspartame and NutraSweet as a sugar replacement causes noticeable flushing in 30% of rosaceans. Try a 60 day non-aspertame period to watch your facial blushing improve.

After all the foods that cause more vascular dilation or blushing, a bonus is that cherries, blackberries, and blueberries which are vascular constrictors actually assist in reducing redness. Also on the positive side is remembering the 900 to 1200 other foods in the supermarket that cause no problems to most who are on a rosacea diet.

Another category would be thermally hot foods and drinks as they even cause vascular dilation or flushing in non-rosaceans. Avoid all hot foods and drinks until they have cooled to body temperature or better yet cooled well below body temperature. The best way to drink a small amount of coffee, tea, or soft drink is refrigerator cold as this will not cause as much vascular dilation.

Food allergies are common in causing nasal membrane mucous resulting in vascular dilation causing reddening or facial flushing for many. This condition gets a similar response (but for very different reasons) as the common cold or influenza which often causes facial flushing due to a bacterial and virus infection.

Exercise for stress reduction! It is best to exercise in moderate temperatures: in the early morning during the summer, and during the heat of the day in winter. Confine outdoor sports to cloudy days, or early morning or evening on sunny days to avoid direct sun, or in an air conditioned area.

To prevent the body from getting "stressed", the three basketball coaches with the most wins in the world (from UCLA, Duke University, and UNC at Chapel Hill) taught the players to drink 18 to 20 glasses of water per day (they are huge as you know) and to drink exceedingly heavily six hours prior to "the game". I think the coaches have known how to prevent the body from being "stressed" or "fatigued" before a big exercise event!

The most ideal exercise is swimming in a properly treated indoor chlorinated pool (bromide treated pools are too harsh on the skin). Chlorine kills fungi, bacteria, viruses, and parasites that can worsen rosacea as well as acne and seborrheic dermatitis. The swimming pool water is usually 75 to 85 degrees Fahrenheit, which is well below normal body temperature of 98.6 degrees. Thus, it cools the entire body, including the rosacea affected areas, while providing excellent exercise to reduce mental stress and physical tension.

Body stress and fatigue has much to do with rosacea redness and rosacea papules. Don't work out 'heavy' when you are already stressed; just take a positive walk for 15 minutes, or enjoy an exercise that is positive and mentally uplifting that can be considered an easy exercise to get the mental wrinkles out. Also, "water again" in washing the face well before the exercise program will keep the face cooler and keeps the film of oil, etc. from blocking the pores in preventing acne pimples. You may have watched many working out in various health spas alternate between working with weights, a cooling shower, a swim in the pool and back to the weights, back in the shower, back in the pool, etc.

The rosacea sufferer has to keep a positive attitude! Remember that you can not control everything but 'you can control your own attitude'!!! Management studies show that people with a good sense of humor are promoted faster and go further in corporations than humorless people. Also, they usually have more social friends.

Try the following:

a. Moderate the intensity of the exercise

b. Exercise in the cool - early or late in the day.

c. Break up the exercise into smaller sets, not a 1 hour workout, but two half hour sessions or four 15 minute sessions. Or, just 15 minutes daily.

d. Put a freezer block (that you place in a lunch box to keep food cold) and an extra towel into your exercise bag and use to cool off during exercise. Try to blot, cool and absorb moisture instead of 'wiping and irritating the skin.'

e. Ideally 10 to 12 glasses of water daily for the average size person.

* Keeping aerobic (with oxygen) is most important. Remember when you held your breath for 'one' minute with your face turning red.

Astringent soaps and any astringent agents that shrink the skin pores such as witch hazel, alum, oatmeal, very cold water, and rubbing alcohol should be avoided, as they shrink pores, trapping more body oils in the skin.

Change wash-cloths and body towels after each use. They are a great place for adult acne-causing bacteria to grow and be reapplied to the skin later. Wash facial wash cloths, pillow covers, and personal undergarments daily with Clorox to decrease rosacea-related bacterial growth. Change clothes and sheets frequently.

Keep body weight as close to that prescribed for your age, height, frame size, and gender as possible. An overweight body puts a heavier load on the cardiovascular system which results in an increase in rosacea-related vascular dilation, facial blushing and redness. A few thoughts on positive rosacea control, weight loss control, as well as mental hygiene is to think the following LIFESTYLE CREED: "I make time for myself each day, making sure that I identify and meet my personal needs. After unexpected setbacks, I bounce back quickly to my healthful routines, I am patient with my rate of weight loss and I am motivated to continue healthful habits no matter how much I lose each week. As I evaluate my progress each day with a daily diary of foods, water and other fluids, stress, allergy conditions, and sun exposure, I notice if my habits start to slip, and I take immediate action to get back on track. I take full responsibility for my health, fitness, and overall well-being and realize it is up to me and no one can do it for me. As I work out regularly and moderately in a cool exercise area while well hydrated, I reap the benefits of a slimmer, healthier body. My self-talk is positive, kind, gentle, and loving. My drive to reach and maintain my goals is inextinguishable. As I am in control of my meal plan, stress plan, and life plan as an adult, I know that I may choose to have and do whatever I wish as that will be responsible as the adult that I am. I courageously follow the path of change even in the face of new obstacles and new challenges".

Eat three small meals rather than one big meal to help prevent rosacea flare-ups. Also graze between meals to keep the blood sugar level up. However. always consider calorie intake and weight control.

Moisturizers can be helpful in protecting the skin from dryness. We suggest Jojoba oil (100% pure with no preservatives). Jojoba oil can normally be found at GNC stores in the United States and Canada and can be purchased in most health stores throughout the world. Use the Jojoba oil as directed below before the application of Rosacea-Ltd III.

After washing the face with Cetaphil (see #7 above), which is a 'moisturizing gentle cleansing bar for dry sensitive skin,' place one drop of Jojoba oil in your 'wet hands.' Rub the hands together so that the one drop is equally divided and dispersed over both hands. Apply Jojoba oil with wet hands equally to both sides of a face which is 100% wet. After application of Jojoba oil, apply Rosacea-Ltd III according to the instructions. The sensitive or damaged rosacea skin needs small concentrations of Jojoba oil for the following reasons:

To help reverse damage to the epidermis caused by harsh soaps, facial washes, and rosacea topical medications.
To help enhance skin healing (cell division and growth) within the middle layer of the epidermis.
To help replace moisture lost from the use of facial washes and topical medications.
To help penetration of topical Rosacea-Ltd III through the epidermis.
To help normalize keratin sloughing off from the dermis (related to acne).
To help normalize sebum excretion (related to acne).
To help normalize the production of inflammatory substances (prostaglandins) in the dermis of the skin.

The importance of Jojoba oil derives from its similarity to the natural restorative oil produced by the sebaceous glands in the dermal layers of the skin. Jojoba oil is non-allergenic and will not clog the pores.

For people with dry skin or for women who need a moisturizer before applying their make-up, we recommend another drop of Jojoba oil. Approximately 30 minutes to an hour after the application of Rosacea-Ltd, place one drop of Jojoba oil in your 'wet hands.' Rub the hands together and apply the Jojoba oil equally to both sides of the face which is 100% wet. After allowing the drying time for Rosacea-Ltd III, wetting the face again will not dilute the effectiveness of it.

Avoid the sun as much as possible. The sun does kill bacteria, but it also acts as an astringent to tighten, dry, and clog the skin pores. The sun directly affects 61 percent of all rosacea sufferers. Avoid extremely cold weather as well, so as not to freeze and clog pores. Moisturizing the face and body and staying in temperatures ranging from 70 to 80 degrees Fahrenheit is ideal. Sunscreen moisturizers are helpful year-round.

The sun causes skin cancer and irritates rosacea even when you use sunblock with a SPF of 45. Your skin will look better If you avoid sunburning and tanning, and the resulting wrinkling.

Some people want additional sun exposure. Rosacea sufferers must be careful of such exposure. If you sunbathe, cover your face entirely. When you go out, wear a hat!

Nonetheless, a small amount of sunshine is good for us. In the presence of full-spectrum light, human skin actually makes vitamin D, a vitamin necessary for maintaining strong bones and regulating calcium and phosphorus in the body. But humans do not need much sunshine to make enough vitamin D. Most people receive adequate exposure in the course of daily errands.

Certain medications can make those who take them more sensitive to the sun, causing a rash or unexpected severe sunburn. If you're taking such a medication, sunglasses are critical to prevent damage to your eyes, and to ward off ocular rosacea, a condition that is quite difficult to manage.

A myriad of compounds can make skin and eyes more vulnerable to the sun's rays, worsening rosacea redness. Many antibiotics prescribed for rosacea, birth control pills, blood pressure medicines, diabetes drugs and pain relievers can increase the likelihood that UV radiation will do damage.

Good health for your skin as well as your entire body may require a permanent lifestyle change that will reward you with a longer life and more beautiful skin to wear during those extra years.

MORE ABOUT ROSACEA-LTD III

We continually update this site to keep you informed of the latest scientific findings about rosacea.

This page was last updated on July 9, 2008 .

Natural Rosacea Treatment