People with rosacea do everything they can to stay clear of anything that triggers that dreaded flush. But if working up a sweat and staying fit is a trigger, what’s a patient to do?
For people looking for an excuse not to exercise, sorry to say that you’re not going to find it here. Everyone, rosacea patients included, benefits from getting physical exercise. With proper management, you can work out while minimizing flare-ups.
Why is exercise a trigger?
Understanding how exercise sets of rosacea is key to mitigating its symptoms. We’ve listed some general guidelines, but you may think of others that are more specific to your preferred exercise. If you know the principle behind these rules, then you may be able to think of more ways to prevent flare-ups in your particular situation.
Physical activity triggers rosacea because the body’s temperature goes up as we exercise. The repeated contractions of our muscles requires energy, and the biological process behind it produces heat as a by-product. There is an increased flow of blood to the organs that need it the most--which in this case, are muscles. The blood picks up the heat, and in an effort to cool our bodies down, remove that heat by bringing it to the surface of the body where it can dissipate. Hence, blood moves to the skin causing a flush.
While you can’t prevent muscles from producing heat, you can do other things to keep your body temperature low. And that brings us to…
Guidelines for minimizing rosacea flare-ups during exercise
Use sun protection
People suffering from rosacea must always wear sun protection, but more so if your preferred form of exercise is jogging, hiking, swimming, or anything outdoors. The UV rays, heat from the sun, and heat from the body is a deadly triple combo that is sure to trigger a flare.
Broad spectrum sunscreens with SPF of at least 50 are best. Ideally, use one that uses physical or mineral filters like zinc oxide and titanium dioxide. You’ll need to do a little more work in blending the white cast out, but it offers a heavier level of protection than chemical filters. To make sure the sunscreen is evenly spread, look for products that use dimethicone or cyclomethicone. These are the forms of silicone that are least likely to cause irritation and other skin problems like acne.
On top of sunscreen, protect your skin using clothing. Hats, long-sleeved shirts, and leggings will go a long way in minimizing the flush.
Time your exercise right
If you’re exercising outdoors, it is best to do so either early in the morning or early in the evening. These are the times of the day when the temperature is cooler, which helps keep your body temperature cool even as you work up a sweat. It definitely beats exercising in the noontime heat!
But remember that any physical activity is bound to get you a little pinker than usual. If you have an important event to attend, skip the exercise for that day so your skin remains calm.
Stay cool
Rosacea flushes get worse when your body overheats. So keep your body cool by keeping a bottle of iced water to drink and a spray bottle of the same to spritz your face with. Another way is to pat your face with a damp towel or drape it around your neck as you exercise.
If you’re indoors, make sure the room is well-ventilated. A stuffy, humid atmosphere will only make flare-ups worse.
Listen to your body
While getting fit involves pushing your body past its limits, you should also know when it’s too much. If you want to intensify your exercise, do it gradually and in short bursts. Overexerting yourself by doing things way beyond your level or keeping it at much longer than usual leads to overheating. This not only makes rosacea worse, it may also be dangerous to your overall health. Listen to your body and follow its cues.
Do post-exercise skincare
A good workout is sure to leave you tired, but you have to find the energy to care for your skin right after. Leaving your body sweaty and sticky is not a good idea given your skin’s sensitivity. Wash your face and body using your usual gentle, non-irritating products. And make sure to reapply sunscreen right after!
Conclusion
Rosacea should not stop you from keeping healthy and staying fit. By minimizing overheating and keeping your skin protected from the sun, you can enjoy a good workout while keeping your flare-ups under control.
This content is for general information only and is not a substitute for medical advice.
Resources:
Gonçalves, M.M., & Pina, M.E. (2018). Dermocosmetic care for rosacea. Brazilian Journal of Pharmaceutical Sciences, 53, 00182.
https://www.aad.org/public/diseases/rosacea/triggers/tips
https://www.rosacea.org/blog/2020/july/tips-walking-without-rosacea-flare-ups-summer
