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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
I have struggled with acne-prone skin for as long as I can remember. But after college, I started to develop a malar rash across my nose and cheeks, chalazions—long-lasting swellings—on both eyelids and redness in my eyes. I finally talked to a dermatologist in 2023, when I was diagnosed with ocular rosacea, which causes chronic inflammation of the skin and eyes.
Since then I have incorporated anti-inflammatory foods and habits into my everyday routine, and I’ve noticed beneficial changes in my skin health, eye health and overall physical and mental health. From subtle swaps in my diet to must-do morning rituals, here are the five habits I incorporate into my daily routine that have helped ease my inflammation.
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1. Simple Skin-Care Routine
This may seem like a no-brainer, but my generation (Gen Z) is constantly fed misinformation about skin care. We are told we need two face washes to double-cleanse, toners, serums, moisturizers, eye cream, spot treatments and sunscreen for the perfect face-wash routine. But as someone with sensitive skin, using 10-plus products everyday just isn’t practical.
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Alongside my face-wash routine, cleaning anything that’s in regular contact with my face is key. Washing my hands, hair and pillowcases regularly is important to keeping my skin the healthiest it can be.
2. Focus on Skin-Healthy Nutrients
One of my favorite easy breakfasts is a yogurt bowl with added fruits for a fiber boost. Yogurt itself is a skin-healthy base, as it’s loaded with probiotics and vitamin D, both of which provide skin benefits. Try this high-fiberRaspberry Yogurt Cereal Bowlfor a satisfying bite.
3. Limiting Alcohol
Back in 2023, I participated inDry January, which is to say that I spent the entire first month of the year without a sip of alcohol. Through that experience, I noticed that redness and puffy flare-ups in my skin were significantly reduced. And cutting out alcohol also improved my sleep quality.
Because of the physical benefits, I have majorly cut out alcohol from my life. My regular weekend sips are now reserved for special occasions, and I encourage others thinking about doing Dry January or Sober October to give it a go at least once. You never know how much one month can change your perspective.
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4. Being Mindful of My Sugar Intake
Another thing I have reduced in my diet is added sugar. I definitely am a lover of dessert; I can’t think of a single dessert that I don’t love. But most of my favorite desserts are full of added sugar, which cannegatively impact my skin health. So for my regular eating pattern, making simple swaps to fulfill my sweet tooth has been helpful. If I want a milkshake, asmoothieis a healthier choice that checks off all the boxes. If I want brownies, including an ingredient like oats or even black beans in the mix (like theseHigh-Fiber Black Bean Brownies) is more satiating, helping limit my sugar intake.
I do want to emphasize that moderation is key, and I’m never going to completely cut out any of my favorite desserts from my diet. Having an occasional sweet that sparks my joy, alongside healthier swaps, is more practical than cutting out dessert altogether from the routine.
5. Reducing Stress Through Hobbies
Any excuse to read more, play more board games and junk journal sounds good to me. But really, I notice that when I am stressed out, my skin gets a beating through painful breakouts. So doing things that I love is super important to helping mereduce my stress levelsboth for my mental health and to keep my skin clear and healthy.
Taking a break during work, going on a walk, whatever you can do to relieve stress from your body is so important for your overall health. And on that note, I’m logging off and turning on my Nintendo Switch to play Animal Crossing: New Horizons—for the sake of skin care, of course.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Academy of Ophthalmology.Ocular rosacea.Gill, S.K., Rossi, M., Bajka, B. et al.Dietary fibre in gastrointestinal health and disease.National Reviews Gastroenterology Hepatology. 18, 101–116 (2021). doi:10.1038/s41575-020-00375-4
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.American Academy of Ophthalmology.Ocular rosacea.Gill, S.K., Rossi, M., Bajka, B. et al.Dietary fibre in gastrointestinal health and disease.National Reviews Gastroenterology Hepatology. 18, 101–116 (2021). doi:10.1038/s41575-020-00375-4
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
American Academy of Ophthalmology.Ocular rosacea.Gill, S.K., Rossi, M., Bajka, B. et al.Dietary fibre in gastrointestinal health and disease.National Reviews Gastroenterology Hepatology. 18, 101–116 (2021). doi:10.1038/s41575-020-00375-4
American Academy of Ophthalmology.Ocular rosacea.
Gill, S.K., Rossi, M., Bajka, B. et al.Dietary fibre in gastrointestinal health and disease.National Reviews Gastroenterology Hepatology. 18, 101–116 (2021). doi:10.1038/s41575-020-00375-4
