7 Lifestyle Habits to Help Minimize Rosacea Flares

If you have rosacea, you’re all too familiar with the classic signs — flushing, persistent redness, and visible blood vessels. You also know that minimizing flare-ups isn’t just a luxury — it’s a necessity. Rosacea requires more than mere skin care; it calls for a targeted medical approach to prevent it from impacting your daily life, self-esteem, and mental well-being.

The good news is that while rosacea may be chronic, your lifestyle choices can substantially reduce its flares. In honor of Rosacea Awareness Month, the Easton Dermatology Associates team highlights seven indispensable lifestyle habits that can help you regain control of your skin and your confidence.

What causes rosacea flares?

Rosacea can go unnoticeable for days or weeks, but it kicks into high gear when you encounter certain circumstances. Common rosacea triggers include (but aren’t limited to):

• Weather: extreme temperatures, sunlight, and wind
• Foods: spicy foods, hot beverages, alcohol, and anything that causes a histaminic response 
• Skin care products: harsh chemicals, scented products, exfoliators, and some types of makeup
• Medications
• Stress

Recognizing and avoiding these triggers when possible is the first step in minimizing their impact on your life.

Lifestyle habit 1: Gentle skin care routine

A gentle skin care routine with products formulated for sensitive skin can do wonders.

Select items that are:

• Free of fragrances and dyes
• Suitable for sensitive skin
• Hypoallergenic

When cleansing your face:

• Use lukewarm water, never hot
• Dry your skin by patting it with a soft towel; never rub
• Avoid products that need to be scrubbed off, including exfoliants

A little extra care can mean the difference between a clear complexion and a bright red face.

Lifestyle habit 2: Sun protection

Sunlight is one of the leading triggers for rosacea flares. Protecting your skin from UV rays with a broad-spectrum sunscreen, even on cloudy days, is non negotiable.

To shield your skin effectively:

• Choose a non comedogenic sunscreen with an SPF of 30 or higher
• Apply generously and frequently, especially after sweating or swimming
• Don’t forget to cover often overlooked areas like the ears and neck
• Use physical blockers like zinc oxide or titanium dioxide

Investing in a wide-brimmed hat and seeking shade can provide additional protection.

Lifestyle habit 3: Stress management

Stress doesn’t just affect your mental well-being; it’s a well-known rosacea trigger. Finding healthy ways to manage stress is key to keeping flares at bay.

Here are some strategies you can employ:

• Mindfulness practices such as meditation and deep breathing exercises
• Regular physical activity, which is a natural stress reliever
• Get support from friends, family, or a mental health professional

Tailor your stress management plan to activities that you enjoy.

Lifestyle habit 4: Healthy diet choices

Although there is no one-size-fits-all diet for rosacea, making smart choices about what you eat can minimize flares. For example, limit or avoid:

• Spicy foods
• High-histamine foods
• Alcohol

Conversely, foods with anti-inflammatory properties, such as green tea and fresh vegetables, may be beneficial.

Lifestyle habit 5: Regular exercise

Exercise is a double-edged sword for rosacea. Though it can initially cause redness, regular physical activity can reduce overall inflammation, including your skin.

To make exercise work in your favor:

• Opt for activities that maintain a consistent body temperature, like swimming 
• Exercise in a cooler environment, like a well-ventilated gym or in the early morning or late evening

Don’t let the fear of a flare keep you from reaping the many benefits of staying active.

Lifestyle habit 6: Temperature control

Managing extremes of hot or cold can be a rosacea sufferer’s ally. Temperature changes can easily become a trigger, so adapt to your environment.

To deal with hot weather:

• Use air conditioning
• Carry a handheld fan
• Drink cool beverages

In colder climates:

• Protect your skin with a scarf or ski mask
• Use a humidifier indoors to combat dry air

Balancing your environment with your body’s needs can significantly reduce the flare-up risk.

Lifestyle habit 7: Sleep hygiene

Quality sleep is a fundamental pillar of health that, when compromised, can lead to various health issues, including an increased vulnerability to rosacea flares.

To enhance your sleep patterns:

• Keep a consistent sleep schedule
• Establish a relaxing bedtime routine
• Create a cool, quiet, dark environment that is conducive to sleep 

Relaxation techniques serve double duty by relieving stress and encouraging deep sleep. 

Professional rosacea treatments

Sometimes, self-care doesn’t cut it, and you need professional medical help to calm your rosacea, and that’s where we come in. Our experienced dermatologists assess your symptoms and overall health to develop a treatment plan tailored to your needs, whether prescription-strength topicals, oral medication, or our popular laser therapy using the Icon™ Aesthetic System to reduce skin flushing and eliminate broken capillaries. 

Request an appointment online, or call Easton Dermatology Associates in Easton, Salisbury, or Stevensville, MD.