Rosacea is not only a cosmetic problem but it can also severely impact a person’s self-confidence and psychological well-being. Discover a proven natural treatment protocol that can be followed at home and is highly effective on rosacea skin.
I suffered for many years and tried all medical options on the market with no success. At some point, it became clear to me that I needed to take a different approach and look for the root cause, instead of trying to combat only the symptoms. Following a lot of study and research, I managed to put together this simple yet effective rosacea natural treatment protocol .
I would like to point out that I am not a doctor and this is not medical advice, however, I would like to share what has worked for me and other people I know (just to say this approach can be reproduced). We all saw massive success with this natural treatment protocol on our rosacea.
By following the below I managed to get rid of my rosacea, which I had been carrying with me for 15 years. Thanks to this treatment protocol have now been rosacea-free for almost 5 years.
Instead of keeping it very general, I prefer to give you concrete actionable advice based on my personal journey with rosacea.
I hope you will see the same dramatic results as I did.
Many ancient cultures believe firmly that the skin is the mirror of the gut. Both Traditional Chinese Medicine as Ayurveda say that any skin condition has its root cause in poor gut health.
Modern medicine is now also slowly discovering the importance of a balanced microbiome more and more in recent years.
I, therefore, encourage you to take measures in order to improve the balance of your gut microbiome.
This allows your immune system to also reduce any inflammation you might have in your body. I also recommend other approaches against inflammation and to strengthen your body as a whole.
These are the measures I would advise you to follow:
- Diet – Avoid eating refined sugar, gluten and dairy or at least reduce their intake as much as possible. I would highly recommend following the autoimmune paleo diet initially to exclude potential food triggers. After a while you may slowly transition to a regular paleo diet, if you notice you tolerate foods that you initially eliminated.
Eat many vegetables to fuel your body with vitamins and minerals and to nourish your beneficial gut bacteria.
- Gut Microbiome – Follow a protocol to rebalance your gut flora. There are many of those out there. What they generally focus on is to eliminate sugar intake, reduce carbs in general, avoid dairy and gluten.
What is definitely important as well, is to integrate many green and fermented foods into your diet. Avoiding foods you are intolerant to is also crucial.
If you suffer from histamine intolerance, however, you better avoid fermented foods initially and use a high potency probiotic. You can integrate fermented foods later, as your microbiome improves so your histamine intolerance gets better as well.
- Turmeric – Use a lot of turmeric when cooking your dishes. Turmeric is highly anti-inflammatory and is better absorbed by your digestive system when cooked.
- Sleep – Follow a regular sleep schedule. Good sleep has been shown to improve the status of your gut flora as well.
- Exercising – Move your body at least 3 times a week. Both cardio, as well as muscle-building exercise, are great. If you practice a sport that increases your heart rate and gets your blood flow going it is more beneficial in terms of gut health and against inflammation in my experience.
So running, playing soccer, tennis, volleyball, etc. tend to help more than weightlifting. If your physical condition does not allow for those, long walks in nature are good as well.
They also improve the function of your digestive system and boost your healthy gut flora. - Stress management – Avoid excessive stress as much as you can and start integrating meditation into your daily routine. I personally saw amazing results with the Wim Hof method, however, Yoga, mindfulness or other methods are very beneficial too.
The most important is to learn to relax and let go of your thoughts and become more mindful of your body and the present moment. This will in turn release any tension you might have in your belly area. Your digestive system will work better, which in turn will benefit your whole body as well. - Topical apple cider vinegar – Mix one tablespoon of apple cider vinegar into one cup of water and use a cotton pad to apply it on your skin and let it dry. If you want you may also use water kefir instead of water for added benefits.
You can do this once before sleeping and also once in the morning if you like. This helps to balance out the bacterial flora on your skin.
The vinegar can be a little aggressive on your skin initially, that is why I suggest diluting it like that. Depending on how your skin tolerates it you can also increase the concentration of the vinegar over time, however, never go above 50% of vinegar. - LED light therapy – You can do this at the dermatologist or also in some beauty centers, however, it is really expensive. One session can cost up to $300. As an alternative there are devices that can be used at home, however, most do not offer the specific wavelengths that are beneficial for rosacea as they were conceived for the treatment of other skin conditions.
I recommend using RosaLight™ as it is the only device specifically for rosacea on the market. RosaLight™ uses a spectrum of wavelengths that have been shown to be particularly beneficial for rosacea skin. Particularly the red (633 nm), the blue (450 nm) and the yellow (590 nm) lights in the wavelengths used by Rosalight™ act in synergy to improve the appearance of rosacea skin.
In my experience already the steps mentioned above help a lot with rosacea, however, it was only after integrating the LED light therapy that things started to shift very quickly for me.
I sincerely hope these rosacea natural treatment tips will help you as they helped me with my own rosacea!
Wishing you smooth and calm skin! ?
Sarah Palmer
Natural Health & Beauty Hacker
Hi Sarah. Having just read your blog I noticed that on the dietary advice you haven’t mentioned spicey food or,alcohol. Also strong sun light which I’ve always been advised to avoid,I would appreciate your opinion.MANY THANKS.Tim.
Hi Tim,
Great questions!
Regarding staying in the sun, I also noticed my redness and flushing getting worse, however, it was mostly an acute effect in my case.
As long as I did not overdo it I rather saw a positive reaction on my rosacea in the longer run strangely (e.g. my rosacea was always way stronger in the winter than in the summertime oddly enough). Although my skin got definitely a lot more sensitive to sun burns while I had rosacea, so you definitely have to be careful there.
I am 100% with you about alcohol and spicy food though. I forgot to mention those in the article, but they have definitely been a big no-go for me as well. The issue is that many people with rosacea also have histamine-intolerance and this is what is actually causing the flushing after a glass of wine, eating spicy or exercising.
So until your rosacea is under control I would definitely avoid the first two. You should absolutely continue exercising regardless of the flushing though!
I hope this helps!
Warm regards,
Sarah
Thank you for sharing, Sarah… That’s very helpful to me! So glad hearing your rosacea is now gone and giving hope for the rest of us… Thank you, again!
Hi Joanne!
My absolute pleasure 🙂
Warm regards,
Sarah
I struggle with putting the apple cider vinegar on my face. It burns and drys out my skin worse. Any other suggestions I can do. I know my gut is a mess and I’m sure that is why I have rosecea. I get dry patches on my face. There awful. And I refuse to go to a dermatologist. They made it worse. Thanks. God bless.
Hello Connie!
About the apple cider vinegar: It’s normal that it stings a bit when applying.
Despite the temporary sting, there is no negative effect on the skin (as long as you dilute it enough of course).
The vinegar is actually very beneficial in rebalancing the microbiome of the skin.
Just make sure you use the version with “mother”, as that’s the most beneficial one.
The quickest beneficial effect I found when using it was that the dandruff I had on my skin for many years disappeared very quickly.
If you find it too aggressive, you can dilute it more using either water kefir or water.
The water kefir adds to the benefits thanks to its probiotic effects.
About general gut health, I would suggest you look into the tips I mentioned in the article.
I would recommend to look further into SIBO and low FODMAP/AIP diet to rebalance the gut microbiome.
I hope this helps, Connie!
Warm regards,
Sarah
thank you for sharing this. It helps just knowing that I am not alone in my struggles. I already ordered my rosalight, and am going to incorporate many of your tips. I have heard many times diet and gut health are important with rosacea. Thanks for putting this all together like that. That lack of self confidence piece is real!
Hi Amanda!
Thanks so much for your comment. You are very welcome 🙂
Yes, it is not fun 🙁 But I’m sure you are on a good path if you follow those steps too.
Please make sure to keep us posted on your progress!
Warmest regards,
Sarah
Thank you Sarah , really appreciate your info. Looking forward to getting my Rosalight.At present I’m getting light treatment from a wonderful lady in her clinic, but it does add up money wise. I’m definitely getting results and looking forward to continuing with the treatments at home.
Hi Angie!
That sounds wonderful! I really hope you will see the same benefits as I did with the product 🙂
Make sure to keep us posted on your progress!
Warm regards,
Sarah
Do you use any probiotics to help heal the gut?
Hi Tahney,
The best probiotics you can use are natural fermented foods such as kefir, water kefir, kimchi or sauerkraut as they contain trillions of beneficial bacteria per serving, however, those are high in histamine and can be problematic for many people with rosacea at first, so yes, I would recommend starting with a good, high-potency probiotic, ideally one that also contains bacteriophages, as well as soil-based organisms. I would also avoid bacterial strains that produce d-lactic acid, as that can also cause issues if you are sensitive.
Warm regards,
Sarah
Thank you so much for article. I will introduce tumeric in my diet for sure.
Hello Elisa,
Yes, I would highly recommend it! Make sure to use to eat it in combination with some fat and also with a tiny bit of black pepper. Those increase its absorption and bioavailability.
All the best and warm regards,
Sarah
Thanks for the article. I’m curious: What do you think of horse paste for rosacea? I heard good things about it.
Hi Marina,
During my worst rosacea days I gave it a try and I did see some improvement, however, I have never been a big fan of prescription drugs (unless for emergency situations of course) as they don’t tackle the root causes and often can make things worse in the long run, as those chemicals accumulate in the body and add to the overall dysbalance.
Based on my research and experience with functional and holistic approaches, symptoms and chronic illnesses are just our body’s way of telling us there is a deeper issue within the body that needs to be addressed.
If we ignore that and just cover up the symptoms while taking in more chemicals it may result with more serious issues down the line.
Very often people with rosacea also have other symptoms or chronic illnesses. I had a long list and to me it was very clear those are all interconnected and I turned out to be right!
I would recommend to give the above steps a try. I sincerely hope they will help you as well!
Warm regards,
Sarah
I’m just now dealing with bad rosacea at 45 after never having any skin issues. It’s been life altering and I need this gone! For turmeric, the taste is very strong to me in food.. would you recommend a good supplement that has a good absorption for turmeric? Thank you!
Hi Kimberly,
I totally feel you 🙁
Unfortunately the one in supplements does not get absorbed nearly as well.
However, what you can do instead is cook it with some coconut oil and a little bit of pepper, store it in a jar and then just take it apart from meals twice a day.
You can find the exact recipe on Google by searching “turmeric paste” “Dr. Doug English”.
I hope this helps, Kimberly.
All the best,
Sarah
Thank you so much ,
I loved your article , it s just a place where you spoke about everything in details regarding rosacea from symptoms to self esteem to treatment all steps detailed and explained can’t be more clear it s true and right the saying that says ask the person of experience rather than ask the doctor about certain things of course and I believe rosacea is one of those because as you mentioned before doctors only treat the symptoms and once you stop the medication everything goes back to beginning and not talking about that even the symptoms don’t go away all the way so I agree it s just adding chemicals to your body without treating the main issue causing it. thank you so much again will definitely follow those steps and hope things work for me as well.
Hi Kamelia!
Thanks so much for the positive feedback. That’s always very appreciated! 🙂
I personally wouldn’t generalize that much about doctors. There are fabulous doctors out there who look for root causes of symptoms/conditions, test thoroughly and like to bring the body back into its natural balance. Ideally if you can find one with this philosophy it would be fantastic so he can follow you as you try out the tips I mentioned on yourself. However, I also understand where you are coming from to an extent.
Please do let me know how the tips are working for you!
Warm regards,
Sarah
Nice wrap up, Sarah! Thanks for that.
I was curious to know: What’s your opinion on water fasting for rosacea?
Hi Carmen,
Water fasting is very beneficial for gut health as well as for its overall anti-inflammatory benefits, however, if done without medical supervision it can also be dangerous.
Apart from that I personally find it very difficult to include it in in my busy daily lives. The above steps are normally just as effective, while being a lot less disruptive and easier to put into practice.
Warm regards,
Sarah
Thanks for this great information. I’ve been going to a dermatologist who gave me a list of likely causes. None of them were my issue. When I read your posting, I realized that I need to change my evil ways and get rid of the sugar (and carbs) for the zillionth time. As for the turmeric, a great way to get it in is with golden milk. Super delicious treat and good for you too! Easy to make using turmeric paste. Thanks again
Hi Carolyn!
You are most welcome 🙂
Yes, sugar is a tough one, but your skin and overall well-being will really thank you for it. Regarding your dermatologist: The root causes of rosacea are totally misunderstood by most doctors, so what you describe sounds familiar.
You are perfectly right about the golden milk. Just make sure you do it using coconut milk and not cow milk and also leave out any sweeteners such as maple syrup as I saw some recipes one can find online contain them.
All the very best,
Sarah
Hi Sara. I just had a rosacea flair up for the first time in my life. Thanks for your helpful article. I’ve never taken a probiotic supplement. Will you recommend a particular one that I can buy & try?
Thank you, Kay
Hi Kay,
The best probiotics you can use are actually natural fermented foods such as kefir, water kefir, kimchi or sauerkraut as they contain trillions of beneficial bacteria per serving, however, those are high in histamine and can be problematic for many people with rosacea at first, so yes, I would recommend starting with a good, high-potency probiotic, ideally one that also contains bacteriophages, as well as soil-based organisms. I would also avoid bacterial strains that produce d-lactic acid, as that can also cause issues if you are sensitive.
There used to be one that ticked all the boxes that I used to recommend, however, that one is no longer on the market unfortunately 🙁
Warm regards,
Sarah
I am a senior lady (78 years old) and have been diagnosed with Rosacea a few years ago. The dermatologist gave me a RX for a topical creme, but it didn’t help and it was very costly. My skin is not red and typical of what I though Rosacea was, but I do have a LOT of what look similar to the acne I had when I was a teen ager (0nly not full of any pus, just red bumps). It looks awful, so I have tried many over the counter type things I have heard that might help, but it just keeps getting worse. I know I also have a very unhealthy gut and do take probiotics to help with the gas bloating and so on, but that doesn’t help my skin. Do you have suggestions for me?
Hi Karen!
I would recommend looking for a functional doctor in your area to get you checked and hopefully find the root cause. Based on my experience and research typically any skin condition stems from some gut issues, however, also lack of some minerals or vitamins can play a role. Light therapy is usually also very beneficial.
All the very best!
Warm regards,
Sarah
Hey Sarah,
This article was super helpful. What sugar alternatives would you suggest? My go to is honey and maple syrup that I use in my tea daily. I would love to know of some alternatives you use. Also what is your thoughts on caffeine like Matcha lattes and Yerba mate?
Thank you,
Jessie Jean
Hey Jessie!
Honestly, I don’t really have a sweet tooth myself, so I completely avoided any sweets as I was healing, however, Stevia or Monk fruit are not damaging to the gut microbiome.
Honey is high in fructose, which is often problematic for people with digestive issues. Maple syrup is much better as its sweet taste comes from sucrose, which is normally better tolerated, however, the amount is highly individual and I would recommend not to use too much of it in general.
Warm regards,
Sarah
Thanks for sharing your experience with us. I will try your methods and hopefully it will work for me as well as it did for you.
Can you give me any advice you may have on what to use to wash my face and what cream to use, I’m using Cera Ve face wash and lotion; but is not helpingand it’ not helping with the outbreak.
Hi Norma!
Personally, I just used water and as described in the article apple cider vinegar. If I really was in need of moisture I would occasionally use some natural products by a brand called Weleda. The Ordinary products also are quite good I found. Anything else would totally irritate my skin and aggravate the rosacea.
Warm regards,
Sarah
What about laser treatment for Rosacea would you recommend that
thank you
Elena
Hi Elena!
I hear some people made good experiences with it but some others I was in touch with compared of increased redness and even scars. I personally decided not to go that route due to that and also because I could simply not afford it at the time.
Warm regards,
Sarah
Can you use aloe vera gel or vitamin B3 serum as an alternative to apple cider vinegar?
Hi Nathan!
To be honest, I have no experience with those, therefore I can not comment I am afraid 🙁
Warm regards,
Sarah
Hi Sarah
Im just wondering if after you use the vinegar mix do you put moisturizer on.
Thank you
Tracy
Hi Tracy!
No, personally I would not use moisturizer. I found while the vinegar may slightly sting and dry up the skin temporarily, my skin would look a lot better in the morning, especially if you keep on applying it every night.
Warm regards,
Sarah
This is all very interesting! I’m planning to try it. However, I live in a pretty dry climate & would like to know if you use a moisturizer on your face after letting the vinegar dry? If so what do you use?
Thanks
Carrie
Hi Carrie!
Personally I did not use any moisturizer. It’s normal for the vinegar to slightly sting and dry up the skin temporarily, this is why I recommend applying it before going to bed. By the morning your skin should be fine in my experience, however, in case it is still dry in the morning you could apply it then.
Warm regards,
Sarah
Hi Sarah,
I had my first flare up of about 2 years ago and after much research I feel it is due to menopause and stress and it flared up just as Covid started and we were in lockdown. So managed the flare ups with ease as they were not that bad. I stopped drinking and tried very hard to reduce my stress, and exercised regularly.
i have not had a flare up for about a year ( it would normally look like little blisters). Recently i had laser hair removal on my chin and that day I had a very bad flare up that it looks like there is a golf ball in my neck from all the swelling. Is this a common occurance because of the heat from the lazer? And what can I put on my chin and neck to ease the discomfort?
Hi Rebecca!
I am sorry to hear about your flare up.
I did hear that laser treatment may occasionally exacerbate the condition. To be honest, I would not be able to advise you in this specific situation as it is different from my case. What is your doctor saying?
Warm regards,
Sarah
Hi Sarah thanks for all the advice!! Do you think coffee needs to be removed from your diet as well? It seems to make my flares worse but randomly not every single time..
Hi Ilka!
According to the diet I followed (AIP paleo) coffee is not allowed due to its potential inflammatory effects in the gut also due to the fact that it puts the adrenal glands into overdrive, which is not great if you already have chronic health conditions. As an alternative look into Chicory Dandelion “Coffee”. It’s not entirely the same but might work as a substitute for you perhaps?
Warm regards,
Sarah
Hi Sarah
Thank you for the tips above. I recently been diagnosed with roseacea. The dr gave me cream to apply on the face including my forehead. I’m worried if the cream can aggravate my skin. I also prefer the natural way. Should I continue with the doctor’s cream?
Hi Nora!
I’m afraid, however, I am not allowed to give such specific and individual medical advice and especially I can not go against what your doctor is recommending, however, you can certainly try what I suggest in combination to the cream at first (however, if you are planning to also try the LED therapy, please first ask your doctor if it can be combined).
If you have any concerns about your current treatment, kindly speak to your doctor about it or if needed look for a functional medicine doctor in your area.
Warm regards,
Sarah