How Menopause Can Aggravate Rosacea and Ways to Manage Symptoms.

How Menopause Can Aggravate Rosacea and Ways to Manage Symptoms.



Rosacea is a chronic skin condition that affects millions of people worldwide, characterised by redness, flushing, visible blood vessels, and sometimes acne-like bumps. Often people come to me saying they have acne when they actually have Rosacea, they have been treating it with strong acne products which unfortunately is making the condition worse.

While anyone can develop rosacea, I have found it’s common for your first flair up to be after a big life event that has caused immense stress. It may settle then menopause can kick in and exacerbate the symptoms due to hormonal fluctuations.

Understanding the triggers and implementing effective management strategies, including gentle skincare, prioritising gut health, and adopting techniques to reduce stress, can significantly alleviate symptoms and improve quality of life.


Menopause and Rosacea:

Menopause is a natural phase in a woman’s life marked by hormonal changes, particularly a decline in estrogen levels. These hormonal fluctuations can trigger or worsen rosacea symptoms in susceptible individuals. The exact mechanisms linking menopause and rosacea are not fully understood, but hormonal imbalances may lead to increased skin sensitivity, inflammation, and dilation of blood vessels, all of which are hallmarks of rosacea. While we can stop our body going through menopause as it’s natural, we can look at ways to help combat the symptoms of rosacea. You may unwittingly be doing things on a daily basis that are making it worse, especially if  you follow influencers or adverts on the TV promising the earth.

Triggers of Rosacea:

Various factors can trigger rosacea flare-ups, and identifying these triggers is essential for effective management. Common triggers include:

  1. Hot beverages and spicy foods: Hot drinks like coffee and spicy foods can cause flushing and aggravate rosacea symptoms.
  2. Sun exposure: UV radiation from the sun can trigger rosacea flare-ups, making it essential to use sunscreen and protective clothing.
  3. Stress: Emotional stress can exacerbate rosacea symptoms, emphasising the importance of stress management techniques such as meditation and yoga.
  4. Harsh skincare products: Abrasive cleansers, exfoliants, and certain skincare ingredients can irritate sensitive skin, worsening rosacea symptoms.
  5. Alcohol consumption: Alcohol, particularly red wine, can dilate blood vessels and trigger flushing in individuals with rosacea.
  6. Poor diet: Having a poor diet can effect your microbiome in your gut, gut microbiome is heavily linked to skin microbiome. This can cause an overgrowth of unhealthy skin microbes which have been possibly linked to rosacea.

Managing Rosacea Symptoms:

While there is no cure for rosacea, adopting certain lifestyle changes and skincare practices can help alleviate symptoms and prevent flare-ups. Here are some effective strategies:

  1. Gentle skincare routine: Opt for mild, fragrance-free skincare products specifically formulated for sensitive skin. Avoid harsh exfoliants and abrasive scrubs, opting instead for gentle cleansers and moisturisers.
  2. Sun protection: Wear broad-spectrum sunscreen with an SPF of 30 or higher daily, and minimise sun exposure by seeking shade and wearing protective clothing, such as wide-brimmed hats.
  3. Stress management: Practice stress-reduction techniques such as deep breathing exercises, meditation, and yoga to minimise emotional stress, which can exacerbate rosacea symptoms. You can’t prevent certain stresses in your life but you do have control in how you deal with them.
  4. Avoid triggers: Identify and avoid personal triggers such as spicy foods, hot beverages, and alcohol to prevent flare-ups. Try a food diary to not any changes in your skin after eating certain foods.
  5. Gut health: Emerging research suggests a link between gut health and skin conditions like rosacea. Consuming a balanced diet rich in fiber, probiotics, and prebiotics can support gut health and potentially improve rosacea symptoms. Remember eat a rainbow of fresh fruits and veg and stay away from ultra processed food.
  6. Anti-inflammatory diet: Incorporate foods rich in antioxidants and anti-inflammatory properties, such as fruits, vegetables, fatty fish, and green tea, into your diet to help reduce inflammation associated with rosacea.


Rosacea can be a challenging condition to manage, especially for women experiencing menopause. I have seen it first hand and have a great passion for treating it, I think it’s because I have suffered with acne and understand the frustration of flair ups and wanting to cover your face all the time. However, as I discovered by understanding the triggers and implementing effective management strategies, individuals can significantly improve their symptoms and not have to hide anymore. Prioritising gentle skincare, maintaining gut health, and adopting a suitable diet can all contribute to minimising flare-ups and achieving healthier, calmer skin. If you’re struggling with rosacea, and would like some more personalised advise please feel free to book a Free skin chat to get you started on your journey to health happy skin.