Eczema is a pesky inflammatory skin condition that results in dry, cracked and itchy patches of skin. Only those who suffer from it know the pain of the itch-scratch-bleed-dry-cracked-repeat cycle. While topical medications are beneficial to healing eczema on the surface, inflammation is an internal bodily process. Having a well balanced diet with multiple food groups is still important for overall health. But instead of reaching for over-the-counter antihistamines to assuage that eternal itch that can never go away, it may be helpful to incorporate the following anti-inflammatory nutrition tips or change up your diet a little and see if it works well for your overall skin health.
1. Omega-3 fatty acids
Essentially, someone who is prone to eczema has an over-active immune response. Colloquially known as fish oil, omega-3 fatty acids function like antihistamines and reduce the body’s production of cytokines; signalling molecules that immune cells secrete to encourage continuous inflammation. These fats are also great for your skin because it is a required component of its cell membranes, helping to hydrate the skin and prevent dryness which worsens eczema. In addition, this compound has a host of other health benefits such as fighting depression, promoting eye health and decreasing risk of heart disease. Consume more fish like salmon, tuna, mackerel, herring, sardines, anchovies and oysters.
2. Quercetin
Quercetin is both an antioxidant and an antihistamine. It helps to combat free radicals in the bloodstream and reduce inflammation during allergic flare ups. This flavonoid is found in apples, broccoli, cherries, spinach, grapes, berries, citrus fruits, tomatoes, red wine and black tea.
3. Probiotics
While research on the benefits of probiotics on improving eczema has not been proven, consuming them does help to support a healthy immune system and good gut health. Taken as a whole, better immunity may translate to less skin flare ups. Good sources are fermented foods like miso soup, kimchi, yoghurt, tempeh, sourdough bread and pickles.
4. Reduce sugar and refined carbohydrates where possible
Excess sugar intake will cause your blood insulin levels to spike and worsen chronic inflammation. Additionally, sugar will also encourage yeast to grow and upend the healthy balance of gut flora which may hinder nutrient absorption. Most detrimentally, a higher amount of glucose interferes with skin repair and regeneration because it binds to skin proteins and breaks down collagen fibers during the glycation process.
5. Avoid certain types of food allergens if you have food reactive eczema
Most people have the misconception that reactions to food can only manifest in symptoms like urticaria within a few minutes of consumption. However, it can take anywhere from a few hours or a day for an immune reaction trigger to worsen eczema. If you suspect that your eczema may be food related, consult a doctor or nutritionist for guidance on an elimination diet plan to identify which foods contribute to eczema flare-ups. They will also advise you on replacement foods so your nutrition does not suffer.
Beyond this, getting daily doses of Vitamin D from the sun outside is good for your skin too. Go forth and prosper. If you work hard for your skin, hopefully it will thank you for it and you can say goodbye to the itch.