Lisa Borg Dip DCNH, Nutritional Therapist – Lisa is a qualified Nutritional Therapist. She has been practicing nutrition for 8 years across a broad spectrum of health conditions. She has a special interest to reduce Rosacea, and her research, together with hands-on experience, led to the writing of her thesis entitled “The Nutritional Management of Rosacea”.)
How to reduce Rosacea?
No person is totally exempt from exposure to the many toxins in today’s world. There are many diet and lifestyle habits one can develop and hone to help overcome such toxins, and by taking the time and effort to assist our body to cleanse, heal and nourish itself, we can improve our lives, and personal health dramatically, and at the same time greatly reduce Rosacea and the risk of ill health in future.
In our modern world, we no longer do things in moderation, we skip meals, grab a take-away, drive everywhere, we sit all day and we use tea and coffee to wake us up because we don’t have time for an early night! Most people will agree that they do not feel 100% healthy, whether it is weight loss, weight gain, digestive issues, feeling tired, dull skin, headaches, mouth ulcers, fungal infections, or frequent colds. These are all signs that our body needs some assistance in our busy lives.
For those with Rosacea the situation has ordinarily long-passed the stage of merely not feeling 100%. Getting Rosacea into remission takes a little bit longer than the average person takes to bring their health back into balance, but it is certainly possible!
Lifestyle habits to reduce Rosacea
Here are some of my recommended lifestyle changes for the Rosacea sufferer to implement which make up part of their Nutritional Management Programmes:
Most people are aware that exercise is an essential factor to healthy living and that it promotes weight loss and reduces stress. BUT did you know that exercise has also been proven to: lengthen life, increase energy, improve reaction time and concentration, help preserve internal organs, improve sexual performance, alleviate PMS, increase the body’s ability to fight infection, and those who exercise regularly have a faster recovery time after illness or injury.
Additionally, rapid breathing expels volatile gases out of your body that becomes harmful if they build-up, and the increased blood flow stimulates your liver to perform its 3000+ daily functions more efficiently. Nutritionally speaking, exercise is very important for health because it increases nutrient exchange at the cellular level. This makes it essential in any nutritional programme with the goal of nourishing all cells of the body!
You should implement exercise in your daily routine. Sedentary people are at a greater risk of poor health and should make a concerted effort to make time every day to be physically active in some way. There are several clinical reasons for implementing an exercise regime into your life:
- One of the most important organs of the body is the heart, exercise strengthens the heart.
- Your body has 29 core muscles, located mostly in your back, abdomen, and pelvis. This group of muscles provides the foundation for movement throughout your whole body. Strengthening the core muscles, by means of hip and mid-section movements, increases flexibility, but more importantly, having a strong foundation (core) protects and supports your back, makes you less prone to injury, and ensures greater balance and stability.
- Studies demonstrate increased bone density in those who exercise regularly. Bone density is particularly important for female health because during menopause calcium metabolism is inhibited by hormonal changes, and the development of osteoporosis is largely dependent upon what your bone density is before the age of 35. This makes exercise an investment for future health or a means to increase bone density if currently diagnosed with osteoporosis.
- Finding the right exercise may take several attempts at different kinds and the important factor to ensure is that you have Fun. This is much more important to one’s health than presumed.
When experiencing an activity as fun, chemical messengers in the brain are released that have far-reaching effects, especially on mood and stress management in your daily life. Stress is considered a highly influential factor in all modern diseases including heart disease, diabetes, arthritis, hormonal issues, dementia and obesity. For the Rosacea sufferer, stress is often a major flushing trigger and persistent worrying actually contributes to the progression of Rosacea in its various stages.
Get sufficient sleep
There are no set rules that apply to everyone as to how much sleep you need, BUT if you need an alarm clock to wake you up, and/or if you can rollover, pull the sheets over your head and go back to sleep, then it is highly likely you are not sleeping enough. Most people need between 6 and 8 hours of restful sleep every night, some need more, very few remain healthy on less than 6 hours.
If you are experiencing disturbances in your sleep pattern, you may need to have your Cortisol levels assessed via laboratory testing, which I commonly arrange for clients with Rosacea because research demonstrates that sleep deprivation leads to many symptoms the Rosacea sufferer experiences such as lowered immunity, increased hunger and overeating, cravings for sugars and stimulants, hormonal imbalance, abdominal weight gain, poor exercise tolerance where exhaustion is reached 11% faster, reduced reaction time, an inability to concentrate and memory lapses.
Sleep deprivation over just 2-4 nights has been shown in clinical studies to result in a decline in problem solving abilities, reduced mood, a pessimistic attitude towards life, and in some cases the development of mild depression.
Monitor Your Stress Response
Monitor Your Stress Response ‘Stress’ is a modern word that has many different, yet non-specific meanings. Generally, Stress is a personal perspective and can be loosely defined as any occurrence which results in you feeling angry, anxious, nervous, upset, worried, or tearful. It can be further defined as any physical, mental, or emotional event which causes the person to respond in a less than optimum way. The human body, on a chemical basis, responds in the same way to all ‘stresses’ as it did back along the genetic line when humans were chased by tigers (see the week three newsletter).
It is necessary that your body be responsive to stress, otherwise, you would be in danger, even without tigers on the loose! For instance, if you were distracted while cooking, and placed your hand on a burner that was red hot, you would want to respond as fast as possible in removing it wouldn’t you?
Feelings of ‘stress and anxiety are an indication that you are not eating a balanced diet, not exercising sufficiently, or you are not sleeping restfully for long enough.
This Week’s Quote:
“True silence is the rest of the mind; it is to the spirit what sleep is to the body, nourishment, and refreshment.” – Sir William Penn
If you would like to find out more about, ‘ lifestyle habits to reduce rosacea’ book a Rosacea Nutritional Consultation or book a free Rosacea Treatment Consultation, please ring 0207 523 5158 or e-mail [email protected] We are open Monday – Saturday, 10 am – 6 pm