5 simple tips to help with acne and rosacea

5 simple tips to help with acne and rosacea

Acne and rosacea are two of the most common conditions that I see in my clinic. There are a couple of reasons for this.


There’s a lot of miscommunication out there. Social media influencers talk about skincare as if they are experts and recommend the wrong skincare, the use of too many products and products that are way too strong for sensitive skin. People end up coming to me in quite a desperate state, as many of the ‘recommendations’ they’ve seen online have actually made their acne or rosacea worse.


Our diet isn’t always the best. Combined with other lifestyle factors, this causes inflammation within the body which shows in our skin.


So what can you do to help improve your acne and rosacea? Here are 5 tips that will start making a difference straight away:


  1. Gut Health to help acne and rosacea.

With many of my clients, and especially those with rosacea, a better diet can really improve the inflammation in their skin. We all have microorganisms living within our body and in our gut, and our gut health impacts the microbiome that we have on our skin.


So we need to ensure that our gut is healthy and our skin is healthy. You can do this with a Mediterranean diet that is full of colour and variety – making sure you’re not eating the same things all the time. Drink kombucha and kefir, which are fermented, probiotic-rich beverages, that give you good bacteria that promote gut health. Add some polyphenols into your diet, which are packed with antioxidants and potential health benefits. These can be found in many fruits and vegetables, but the good news is that they are also found in red wine and dark chocolates! Enjoy these in moderation. Cut out the white carbs and add whole grains instead. So having brown rice and brown pasta will help your skin and your general well-being.


Cut down on ultra-processed foods and sugar. Highly processed foods that are high in calories and low in vitamins, minerals, and fibre break down quickly in the body and can cause a rapid rise in blood sugar levels, and a subsequent low. This can affect our mood and how we function during the day.


  1. Simplify your routine to help with acne and rosacea.

If your skin is inflamed, cut your products down to three:


  1. A gentle cleanser that is not harsh on your skin.
  2. A good serum that helps with inflammation, containing vitamin B or hyaluronic acid.
  3. A gentle moisturiser, that isn’t focussed on anti-ageing, or is packed with ingredients. Steer clear of retinol and acids in your moisturiser until your skin has calmed down.


  1. Water

Keep yourself and your skin fully hydrated, by making sure you drink plenty of water. Tea and coffee don’t count, and caffeine will only worsen your inflammation. Making water a regular part of your daily routine helps improve blood flow in the body and skin, flushes out toxins and helps with elasticity.




  1. Avoid Scrubs to help with inflammation with acne and rosacea

Avoid using harsh scrubs, exfoliants and acids.  If your skin is really inflamed, you could start off at home by exfoliating with enzymes as these will gently remove the dead skin cells and just take off what the skin needs to lose – only what would naturally be removed in the day.


  1. Reduce Stress

Stress can be a huge factor in the worsening of rosacea symptoms. Even if you’ve not had rosacea before, if you have something very stressful going on in your life, it can trigger an initial flare-up.


Stress can also lead to acne. When you feel stressed, your body releases stress hormones like cortisol and adrenaline. Cortisol causes increased oil production in your skin which can lead to clogged pores and acne breakouts.


Try to adjust your daily routine to minimise stress where you can. You can’t always control the things that happen to you, but you can control how you react to them. Try to find ways to calm your mind so that stress doesn’t take over. Try exercise, mindfulness, or meditation. Make time for yourself every day. Reduce your screen time, especially in the 2 hours before you go to bed, to try to promote a good night’s sleep.


I hope you’ve found these tips useful. If you’d like a full consultation to find out more about how to get your rosacea or acne under control, I’m offering 50% off in January and February. Just use the code Fresh Start 2023 at checkout when you book your consultation.

You can also read more about how I’ve helped people with acne and rosacea on my case studies page.

Rosacea treatment before and after photographs, results achieved with treatments and skin supplements
Rosacea treatment before and after photographs results achieved with treatments and skin supplements