I HAVE SKIN INFLAMMATION & THESE ARE THE 5 ANTI-INFLAMMATORY HABITS I DO EVERY DAY

These are the things I swear by on the daily.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

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.

Related: If You Have Acne or Rosacea, What You Eat Could Make It Better—or Worse, According to a New Study

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.

I stick with the basics: a cleanser, moisturizer, topical treatment and sunscreen are all I need, and washing my face every day is a must. The products I use have no perfumes, since my skin is very reactive. The cleanser and treatment are prescribed by my dermatologist to target my specific condition, so I recommend visiting a dermatologist if you’re looking to incorporate more personalized skin-care products into your routine.

Related: I'm Finally Starting a Skin Care Routine—These Are the Products Doctors Told Me to Buy First

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

There are plenty of nutrients that can help improve your skin, from curcumin to omega-3 fatty acids. I personally love to focus on getting fiber-rich foods into my own eating pattern. Research shows that our gut microbiome and skin health may be more connected than you think, so by taking care of your gut, you’re taking care of your skin. This makes high-fiber foods like fruits, vegetables and beans a gut-healthy, skin-healthy choice.

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-fiber Raspberry Yogurt Cereal Bowl for a satisfying bite.

3. Limiting Alcohol 

Back in 2023, I participated in Dry 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.

Related: What Happens to Your Body When You Drink a Glass of Wine Every Night

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 can negatively 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, a smoothie is 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 these High-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 me reduce my stress levels both 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.

Related: 5 Inflammation Myths You Should Stop Believing, According to Science

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2025-01-09T20:54:16Z