Eczema-prone skin staples
For eczema-prone skin, there are a few basic dietary principles which are essential for helping to supporting your sensitive skin:
- Plenty of H20 – Regardless of your skin type, I can guarantee you’ll see quite surprising results with some simple H20 treatment. Dehydration is so detrimental to skin, yet so many people are in this state without even realising! Water helps to flush out your system, keep your bowel moving, rid your body of any extra toxins and keeps skin properly hydrated. Drink at least 1.5l of water daily, and this doesn’t include any other liquids like tea or coffee! Many people assume they drink lots of water, when in fact, they are drinking lots of caffeine. Caffeine acts as a diuretic which will only contribute to you losing more water in the long run
- Beta-carotene –Beta-carotene is converted into vitamin A in the body which is an important nutrient often recommended for eczema-prone skin. Beta-carotene is found in abundance in yellow, orange and red vegetables so, make these a part of your diet and aim to eat the colours of the rainbow.
- Zinc – Zinc is important for skin healing and the regeneration of new skin cells and so it is an important nutrient in the management of eczema. To help promote effective healing, include surplus beans and nuts in your daily diet or consider topping up with a low dose supplement
- Omega-3 – Omega-3 is naturally anti-inflammatory which may be useful in cases of angry eczema. Oily fish is a great source of this essential fatty acid so try to include 2-3 portions per week, or for a plant-based alternative, walnuts make a filling snack.
- Probiotics – It’s so true that beauty comes from within, but more specifically, from a healthy gut! We are gradually learning more and more about our gut flora, and how the balance of bacteria here can have an influence over other areas of the body. Research suggests that probiotics could help support the skin and even help with conditions such as eczema or psoriasis. Try introducing more fermented foods into your diet such as sauerkraut, or why not try a good quality probiotic supplement
Eczema-prone skin food musts
Some top food picks for eczema-prone skin include some of the following:
Avocado - Avocados are extremely rich in healthy monosaturated fats. These healthy fats are anti-inflammatory, help support blood sugar regulation and help support the structure and hydration status of your skin.
Buckwheat – Buckwheat should be a part of your diet for a number of reasons. Firstly, if you’re indulging in some good quality buckwheat then, the chances are, you are reducing your intake of refined carbohydrates. This means you’ll be helping to keep insulin levels and inflammatory responses under control in the body. Buckwheat is also a nutrient powerhouse; it’s rich in skin-boosting vitamin E and magnesium, plus it’s a gluten-free grain too which may also be of benefit as I go on to explain
Goat’s milk – Research has suggested that dairy may be a trigger for a number of skin conditions, from rosacea to acne to eczema. Goat’s milk (and its products – such as soaps and skincare products) are thought to be useful alternatives and may even help in the management of these conditions. Kefir and fermented products of this dairy alternative are thought to help even more so. Just like probiotics, there could be some added benefits to supporting the gut more specifically.
Eczema-prone skin don’ts
There are also some foods to avoid if eczema is getting you down:
Dairy – Dairy intolerance is thought to be one of the most common food-related triggers of eczema. As your body struggles to break down the lactose found in dairy, a low-grade inflammatory response is thought to develop which can present itself in your skin. Like any suspected food intolerance, aim to try cutting one element out at a time and see how your symptoms progress over a period of a few weeks.
Gluten – After dairy, gluten is thought to be the next most common contributing risk factor when it comes to eczema. Although not so well understood, gluten intolerance is again thought to have interactions with the immune system which can give rise to skin flare ups. Gluten is found in wheat, barley and rye and nowadays it is also often hidden in a number of processed goods.
Sugar – Sugar is not only pro-inflammatory, but it also contributes to dysbiosis in the gut which, in many cases, is thought to have a part to play in skin conditions such as eczema. Swap sugar and refined carbohydrates for meals and snacks containing balanced portions of complex carbs, protein and essential fatty acids.
Feed your face too...
As much as diet is important, we want you to feed your skin too! Your skin is super absorbent and will soak up any cosmetics or products that you apply to it. So why not try out our Salcura DermaSpray Intensive which can help to relive itching caused by eczema and other irritating skin conditions? The delicate balance of ingredients including sea buckthorn oil and manuka honey helps to gently moisturise, nourish and heal damaged skin.