If you have eczema, you know how annoying and frustrating it can be to deal with itchy, dry, and inflamed skin. You may have tried different creams, lotions, or medications to soothe your skin, but did you know that your diet could also make a difference?
I’ve suffered from Eczema as far back as my memory can take me, and it’s been a huge factor in my day to day life. From turning a doorknob to being able to hold a pencil, eczema can disrupt so many normal day to day activities we all probably take for granted. Steroids and typical medicine prescribed to alleviate symptoms do just that, alleviate symptoms. However, it comes at a hefty price with its own cocktail of side effects without ever really resolving yourself of the problem. A chronic and sometimes debilitating problem such as eczema can leave people feeling depressed and helpless with no control over their situation. But fret not, there are more balanced holistic methods to combatting this terrible condition!
Eczema is a type of inflammation that affects your skin. It can be caused by many things, such as stress, allergies, irritants, or genetics. There is no cure for eczema, but some people find that changing their diet can help them manage their symptoms and improve their skin health.
One way to do that is to eat more anti-inflammatory foods and avoid foods that can cause inflammation. Inflammation is your body’s way of fighting infections or injuries, but sometimes it can get out of control and harm your skin and other organs. This is why it’s more important for sufferers of eczema to eat in a way that prevents your body from having an inflammatory response. (This is also a great excuse on why we not only deserve high quality foods, but we actually need it :)).
So what are some anti-inflammatory foods that you can eat to help your eczema? Here are some examples:
– Veggies: Veggies are awesome for your skin because they have antioxidants that can protect your skin from damage and inflammation. They also have vitamin K, which can help calm down inflammation. Try to eat a rainbow of veggies every day, like leafy greens, broccoli, carrots, zucchini, purple yams, etc
– Fruits: Fruits are also great for your skin because they have antioxidants too, especially vitamin C, which can help your skin heal faster. Some fruits also have quercetin, which can help stop allergic reactions. Some of the best fruits for eczema are berries, apples, citrus fruits, grapes, and so on.
– Whole grains: Whole grains are good carbs that can give you energy and fiber for your body. They also have minerals and other stuff that can help with inflammation and immunity. Some good whole grains are oats, brown rice, quinoa, buckwheat, and so on.
– Beans and legumes: Beans and legumes are plant-based proteins that can give you amino acids and other nutrients for your skin. They also have fiber and prebiotics that can help your gut health and microbiome. Your gut health is important for your eczema because some studies show that having bad gut bacteria can make your eczema worse.
– Fish: Fish are rich in omega-3 fatty acids, which are essential for your skin health and barrier function. Omega-3s can also lower inflammation and balance your immune system. Some of the best fish for omega-3s are fatty fish, like salmon, tuna, sardines, mackerel, and so on.
– Nuts and seeds: Nuts and seeds are also sources of omega-3s and other healthy fats that can moisturize your skin and prevent dryness. They also have vitamin E, zinc, selenium, and other antioxidants that can protect your skin from damage. However, some people may be allergic to nuts or seeds, so be careful if you have a history of food allergies.
– Herbs and spices: Herbs and spices can make your food taste better without adding salt or sugar. They also have anti-inflammatory and antimicrobial properties that can benefit your skin. Some of the best herbs and spices for eczema are turmeric, ginger, garlic, rosemary, thyme, basil, etc.
On the other hand, some foods that may cause inflammation or make your eczema worse include:
– Dairy products: Dairy products are common allergens that can trigger eczema flare-ups in some people. They also have casein and whey proteins that can cause inflammation in your body. Some people may also be lactose intolerant or sensitive to dairy products.
– Refined carbohydrates: Refined carbohydrates are simple sugars that can raise your blood sugar levels and insulin production. This can lead to more inflammation and oxidative stress in your body. Some examples of refined carbohydrates are white bread, white rice, pasta, pastries, candy, soda, and so on.
– Processed meats: Processed meats are meats that have been cured, smoked, salted, or preserved with chemicals. They can contain high amounts of sodium, nitrates, nitrites, and other additives that can cause inflammation and oxidative stress. Some examples of processed meats are bacon, ham, sausage, hot dogs, salami, and so on.
– Fried foods: Fried foods are foods that have been cooked in oil at high temperatures. They can contain high amounts of saturated fat, trans fat, and acrylamide, which are all harmful for your skin and health. Some examples of fried foods are french fries, chicken nuggets, onion rings, doughnuts, and so on.
– Alcohol: Alcohol is a substance that can dehydrate your skin and impair your liver function. It can also increase inflammation and histamine levels in your body. Drinking too much alcohol can worsen your eczema symptoms and affect your overall health.
Another group of foods that some people with eczema may want to avoid are nightshades. Nightshades are a family of plants that include tomatoes, potatoes, eggplant, peppers, goji berries, and some herbs and spices. Nightshades contain alkaloids, which are natural chemicals that can protect the plants from pests and diseases. However, some people may be allergic or intolerant to these alkaloids and experience symptoms such as hives, itching, nausea, vomiting, inflammation, or digestive issues after eating nightshades.
Nightshade allergy is rare and usually diagnosed by a skin prick test or a blood test. Nightshade intolerance is more common and can be tested by an elimination diet. This means avoiding all nightshades for a few weeks and then reintroducing them one by one to see how you react. Some people may find that certain nightshades are more problematic than others, or that they can tolerate small amounts of them without any issues.
If you suspect that nightshades are causing or worsening your eczema symptoms, you may want to try eliminating them from your diet and see if you notice any improvement. However, you should not do this without consulting your doctor first, as nightshades are also nutritious foods that provide many benefits for your health. You should also make sure to replace them with other foods that can provide similar nutrients and antioxidants.
Some possible substitutes for nightshades are:
– Sweet potatoes instead of white potatoes
– Zucchini instead of eggplant
– Carrots instead of peppers
– Cranberries instead of goji berries
– Black pepper instead of chili pepper or paprika
Of course, everyone is different and what works for one person may not work for another. The best way to find out what foods affect your eczema is to keep a food diary and track your symptoms. You can also try an elimination diet where you avoid certain foods for a few weeks and then reintroduce them one by one to see how you react. This is a pain, but desperate times call for desperate measures. If your little one is experiencing eczema, it’s good to be mindful of this process while introducing foods to them.
Eating an anti-inflammatory diet may not cure your eczema completely, but it can help you manage it better and improve your skin health. Remember to drink plenty of water to hydrate your skin and eat a balanced diet based on whole foods. And always consult your doctor before making any dietary changes.
I hope you found this blog post helpful and informative. If you have any questions or comments, please feel free to leave them below. And don’t forget to share this post with your friends who may benefit from it. Eczema sucks, but we can empower ourselves by implementing holistic changes that will help us live more balanced skin healthy lives. Don’t underestimate the power of food!
Bibliography:
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