Nutrition and Rosacea Part 2 – Searching for a trigger, what next?
Looking for a trigger is a step in managing rosacea. In the first part of our blog, we identified potential foods that can trigger rosacea, including spicy dishes, alcohol, histamine-rich products, and certain dairy products, which can aggravate or provoke rosacea symptoms. Now that we have highlighted these possible triggers, in this second part we delve deeper into how you can identify your personal triggers and what the next steps are once you have discovered which foods irritate your skin.
Step 1: Searching for Preparation Trigger
Begin by keeping a personal nutrition diary. In this diary, you write down what you eat, when you eat it, and how your skin reacts to it in the hours and days afterwards. This helps you to recognize patterns between what you eat and how your skin reacts. It’s a useful way to see which foods trigger your rosacea.
Step 2: First, Establish the Basics
Before you make changes to your diet, it’s important to first get a clear picture of your current eating habits and rosacea symptoms. Describe your rosacea symptoms such as redness, whether it’s on your cheeks, nose, chin, or forehead. Are there also pustules or bumps present? Consider taking pictures if necessary.
Therefore, keep a food diary for a few weeks without changing your diet. This will serve as a baseline to measure any changes against.
Step 3: Elimination phase lasts at least 4 weeks
Choose a specific food category that you suspect is affecting your rosacea. Then eliminate all foods within this category from your diet for at least four weeks. This step is important to determine whether these foods actually have an impact on your rosacea.
Step 4: Symptom Monitoring
During the elimination phase, it is important to document your experiences daily in your food diary. Pay attention to any changes in the frequency, intensity, and duration of rosacea symptoms. Also document how you feel and other relevant factors such as stress levels, which may affect your skin condition.
Step 5: Reintroduction
After the elimination phase, you start to gradually reintroduce foods to determine which may cause rosacea symptoms. Suppose you have eliminated spicy food; start by adding hot peppers to your diet. Do this slowly and observe the effects over a period of 1 to 2 weeks. Carefully note any changes in your symptoms, such as increased redness, pustules or bumps. This process helps you to identify and avoid specific triggers, which can lead to better control over your rosacea.
Step 6: Evaluation
After the reintroduction phase, it is time to review your findings. Look at your skin’s reaction to each reintroduced food. If your symptoms, such as redness or inflammation, worsen after reintroducing a certain food, you have probably identified a trigger. If there is no change in your symptoms, it is likely safe to include that food back into your diet. This step helps you to determine which foods you should avoid to better manage your rosacea.
Step 7: Long-term Management
After identifying your triggers, adjust your diet to avoid them. Rosacea is a complex condition with potentially multiple nutrition-related triggers, so this adjustment process can take time. By being patient and systematic, you can effectively eliminate the foods that worsen your symptoms, thus contributing to better control over your rosacea.
Step 8: Professional Advice
It can be very useful to consult a dietician or dermatologist, especially if you have experience identifying triggers or if you have specific dietary needs. They can provide targeted advice and guidance to effectively adjust your diet and manage your rosacea well.
Supplementing Nutrients
When you have found certain foods that trigger your skin and you avoid from now on, you run the risk of missing out on important nutrients. Here are some common foods that can trigger rosacea, the nutrients you may miss as a result, and how you can replenish them without provoking rosacea.
| Rosacea triggerende voeding | Voedingsstoffen wat je mist | Veilige alternatieven |
|---|---|---|
| Pittig voedsel (capsaïcine) | Antioxidanten, Vitamines | Paprika, wortelen, bieten |
| Cinnamaldehyde-voedsel (Tomaten, citrusvruchten, chocolade) | Antioxidanten, Vitamine C | Broccoli, spruitjes, appel zonder schil |
| Histaminerijke voedingsmiddelen (Oude kaas, wijn, bewerkt vlees) | Eiwitten, Vitamines | Verse vis, eieren, vers vlees |
| Zuivelproducten bij Aziaten en lage consumptie | Calcium, Vitamine D, Probiotica | Verrijkte plantaardige melk, kokosyoghurt, vitamine D/K2 supplement. Bij westerlingen kan hoge zuivelconsumptie rosacea verbeteren. |
| Cafeïne | Antioxidanten | Groene thee, witte thee, kruidenthee |
| Vetrijke voedingsmiddelen | Essentiële vetzuren | Noten, zaden, olijfolie, kokosolie |
| Vanille | Aroma’s | Kardemom, nootmuskaat (in kleine hoeveelheden) |
| Sojasaus | Smaakverrijker | Kokos aminos, zoutarme tamari |
| Gistextract | Vitamine B | Verse gist, zelfgemaakt gistextract |
| Azijn | Zuren | Verse citroensap, limoensap (met mate) |
| Aubergine | Vitamines, vezels | Courgette, zoete aardappelen |
| Spinazie | IJzer, Magnesium, Vitamine C | Boerenkool, Zwitserse snijbiet, Magnesium bisglycinate supplement |
For the fruit lovers
Good sources of vitamin C in fruit can sometimes be challenging, especially since some fruits that are rich in this essential nutrient can also be potential rosacea triggers. Choosing fruits with low histamine content and anti-inflammatory properties is crucial. Here are some safer choices:
- Kiwi: This fruit is an excellent source of vitamin C and generally has low histamine levels, making it a safe option for many people with rosacea.
- Papaya: Just like kiwi, papaya contains a lot of vitamin C and has anti-inflammatory properties that can help reduce symptoms of rosacea.
- Mango: Mangoes are rich in vitamin C and contain antioxidants that may have anti-inflammatory effects. They are also relatively low in histamine, making them a good option for people with rosacea.
- Watermelon: Watermelon is hydrating and has a high vitamin C content. It is also low in histamine and can help soothe the skin.
- Cantaloupe (net melon): This melon is another hydrating fruit that is rich in vitamin C. It is also gentle on the skin, which makes it suitable for people with rosacea.
Managing rosacea through diet can be challenging, but with the right knowledge and tools, you can learn which foods affect your symptoms and how to stay healthy while keeping your rosacea under control.
How can Iconic Elements skincare help you even more?
Rosacea is a complex skin condition with multifactorial causes. In addition to diet, proper skin care also plays a crucial role in managing this condition. Finding an effective skin care routine can be as important as adjusting your diet to reduce the symptoms of rosacea and improve the health of your skin. In this article, we explore how carefully chosen skin care products can contribute to soothing and protecting a rosacea-sensitive skin.
Calming Cream with Marshmallow Root, Avena Sativa, and Ectoine: This cream is specially developed to soothe and soften irritated skin. Marshmallow root and Avena sativa, better known as oats, are famous for their anti-inflammatory and moisturising qualities. Ectoine works to protect the skin against environmental stress and promotes the natural recovery process, leading to a soothed and well-hydrated skin.
Spot Reducer Cream with Niacinamide and Ectoine: This cream combines the benefits of niacinamide and ectoine to beautify the skin. Niacinamide is known for its antioxidative action and ability to reduce pigmentation, while ectoine strengthens the skin barrier and brings calm to stressed skin. These ingredients work together to reduce spots and refine the skin texture. A study indicates that a facial cream with niacinamide can improve the skin’s barrier function and thus has a beneficial effect on people with rosacea. This suggests that moisturizers with niacinamide can serve as a useful supplement in managing rosacea, particularly due to their moisturising properties that can alleviate dry and sensitive skin.
Cleansing Milk Step 1: This cleansing milk is designed to deeply cleanse the skin without the use of alcohol, helping to maintain the skin’s natural hydration. It is gentle and effectively removes impurities and makeup, preparing the skin optimally for further skincare treatments.
