Rosacea: What It Is + How to Calm It Naturally
April is Rosacea Awareness month! Did you know that rosacea affects over 16 million Americans? and about 5% of the adult population worldwide?
It is a common skin concern I see at Skin Sanctuary, and also one of the most misunderstood. Many people think rosacea is just sensitive or red skin, but it's actually a chronic inflammatory condition that starts internally, especially in the gut.
Topical skincare can absolutely help calm and strengthen the skin barrier, but if we really want to improve rosacea long-term, we have to look deeper at what’s happening inside the body….
What Is Rosacea?
Rosacea is a chronic inflammatory skin condition that is more common in women, especially fair-skinned individuals. While men are less likely to have rosacea, they tend to have more severe symptoms if they do have it. Rosacea usually shows up as:
• persistent redness
• flushing or heat in the skin
• visible capillaries
• acne-like bumps or pustules
• sensitive, reactive skin
It most commonly affects the cheeks, nose, chin, and forehead. Rosacea tends to flare in cycles, meaning the skin may look calm for a while and then suddenly flare up again. Rosacea doesn’t have a cure but you can put it into remission with the right strategies.
What Causes Rosacea?
There isn't just one cause. Rosacea is usually the result of several internal and external triggers.
Some of the most common include:
• gut imbalances or poor digestion
• chronic inflammation in the body
• food sensitivities, like gluten and dairy
• stress and nervous system dysregulation
• alcohol or spicy foods
• heat, sun exposure, or extreme temperatures
• over-exfoliation or harsh skincare products
Holistically, we often look closely at gut health, because inflammation in the gut often shows up on the skin.
Why Gut Health Matters for Rosacea
Your gut and your skin are deeply connected. When the gut lining becomes inflamed or imbalanced, it can trigger systemic inflammation and that inflammation often shows up on the skin as conditions like rosacea, acne, psorasis or eczema.
Rosacea clients generally notice an improvement in their skin when they begin:
• reducing inflammatory foods
• supporting digestion
• balancing the gut microbiome
• managing blood sugar
This doesn't mean skin care isn't important, it absolutely is, but it works best when paired with internal support.
How to Calm Rosacea Naturally
If you struggle with rosacea, these are some helpful strategies to reduce symptoms:
Support gut health
Focus on whole foods, fiber, and anti-inflammatory foods like salmon, leafy greens and flaxseeds. High quality probiotics are a must! Not all probiotics are created equal; the spore form is better than the active form. If the probiotics are active, they will mostly be killed off by your stomach acid, meaning they won’t make it to your small intestine, the location where they are effective. The spore form, on the other hand, it activated by your stomach acid and survives to the small intestine, where they can make measurable differences in your gut health.
My favorite probiotic for gut support is Arbonne’s Omnigut Daily Probiotic. It comes in a convenient capsule that is best taken with your last meal of the day. Each capsule has 2 clinically-tested probiotic strains plus zinc to support your gut integrity. The GutHealth Digestion and Microbiome Support is another favorite. This one has prebiotic fiber, which is food for the probiotics, plus 13 digestive enzymes to improve digestion and gut health. If you want even more skin benefits internally, try GreenSynergy Elixir; this stick packet has the digestion and microbiome support plus a collagen builder to increase your body’s natural collagen production and 12 fruits and veggies to help increase your daily nutritent intake.
Reduce trigger foods
Common triggers include alcohol, spicy foods, and highly processed foods, especially those high in sugar. If you’re not sure if these foods trigger your rosacea, keep a food journal and watch for skin flare ups, or avoid them completely for a few weeks and add them back in one at a time to see if your skin reacts. I highly recommend Arbonne’s 30 Day Core Complete program; this plan plant-powered nutrition system eliminates common food triggers for 30 days and is designed to support whole-body wellness in a simple, repeatable way. This set delivers daily support for energy, digestion, gentle detox, and radiant-looking skin.
Strengthen the skin barrier
This is key especially when you already have a rosacea flare up! Use gentle, nourishing skincare rather than aggressive treatments. This doesn’t mean without actives! AHAs, retinol and vitamin C can all be used safely on skin with rosacea IF done properly. Here are a few of my favorite Cosmedix products for rosacea prone skin. Need personalized product recommendations? Book a product consultation at Skin Sanctuary. We’ll go over your skin concerns and current regimen and address any gaps in your current routine. I can even do this appointment virtually!
Avoid over-exfoliation
Many rosacea clients accidentally worsen their skin by overdoing acids and scrubs. I personally am not a fan of scrubs since they tend to be harsh and people often apply too much pressure while using them. Enzymes and AHAs are much better options because there is less irritation, when using the correct formula, and the exfoliation is more even. My favorite exfoliant for rosacea is Purity Clean by Cosmedix. Honestly, this is my favorite exfoliant period. It’s lactic acid based cleanser that hydrates while it exfoliates and is gentle enough to use 2 times a day. If you need extra exfoliation, leave it on as mask for up to 10 minutes then rinse off. Seriously though, this needs to be a part of everyone’s skin care routine!
Protect the skin
Daily SPF and barrier repair are essential for calming rosacea-prone skin and preventing flare-ups. Mineral sunscreen is the better choice because it sits on the surface of the skin to physically block UV rays, rather than absorbing them like chemical sunscreens, which also happen to be endocrine disruptotrs.
Beyond sun protection, strengthening the skin barrier with ingredients like ceramides, omega-3s, lipids, and probiotics can help reduce sensitivity, support the microbiome, and improve the skin’s natural defense system. Products like Cosmedix’s Reboot and Harmonize are great examples because they go beyond basic hydration by focusing on barrier restoration and microbiome support. And while ingredient lists matter, formulation matters just as much; a thoughtfully formulated product with effective delivery systems can make a far bigger impact than a random moisturizer that simply includes trendy ingredients without the right balance or stability.
Rosacea can feel frustrating, but the good news is that it can be managed. With the right combination of internal support, gentle skincare, and professional treatments, many people are able to calm their skin and keep rosacea in remission long-term. If rosacea is something you're struggling with, we can work together to support your skin both topically and internally.
If you’re local to the San Jose area, I’d love to welcome you to Skin Sanctuary in downtown Willow Glen for a customized facial designed to calm inflammation, strengthen your skin barrier, and create a plan that supports your skin long-term. Not local? I also offer virtual skincare consultations where we can connect over Zoom, assess your skin concerns, and build a personalized home care routine with targeted product recommendations no matter where you live. Whether in person or virtually, my goal is to help you feel confident in your skin with a customized approach that goes beyond quick fixes. Book your appointment today and start your journey to calmer, healthier skin!
