Eczema is, unfortunately, one of those conditions that there’s no cure for. It’s absolutely possible to get to the position where your skin is completely clear. But, if the circumstances are right, you might experience an eczema flare-up at some point.
There are things you can do to stop a flare-up in its tracks and reduce its severity. Here’s what works for me.
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1. Ask yourself what’s different
The best way to halt an eczema flare-up and reduce the likelihood of it happening again is to identify the root cause. A simple way to do this is to think about what’s different in your life.
For me, it’s usually driven by my food choices. That familiar tingle on my skin is a sure sign I’ve been over-indulging in sweet treats and not eating enough vegetables. I don’t flare-up often now, but when I do, it always starts around Christmas or Easter.
If food is a trigger for your eczema, then you might realise your diet hasn’t been great recently. You might feel it in your digestive system with sluggish bowels, cramping and bloating.
If you’re eating well, perhaps you’ve not been sleeping well. Or you’re more stressed than usual. Stress at work, home, in a relationship, or events in the world right now, can all trigger an eczema flare-up. When I was a kid, I always knew when my mum had changed the washing powder because my skin would get itchy.
What has changed for you recently? Take a few minutes now to think about everything that’s different. Even the most random of changes can cause issues for those with sensitive skin.
Once you’ve identified something that’s different, decide what you’re going to do to bring greater balance to that area of your life. The Lifestyle Circle Coaching Wheel can help you do this.
2. Increase your intake of fruits and vegetables
Regardless of whether food is a trigger for you, eating more of the good stuff will help to boost your gut health and calm your skin down from the inside.
Around 70% of your immune system is in your gut, alongside the trillions of bacteria that make up your microbiome. These little gut bugs, as we call them in my house, like to feast on fruits and vegetables. When they don’t get a plentiful supply, they will instead choose to nibble away at the mucous layer that lines your gut, allowing particles of undigested food through. This leads to inflammation in the body, which commonly shows up on your skin.
Add extra portions of fruits and vegetables to every meal. You can keep it simple by adding a chopped banana or grated apple to your porridge, top your toast with avocado, add a handful of mixed greens to your lunch, and cook some frozen veg with dinner.
You can read more about how your gut works in the brilliant book Gut Reactions.
3. Increase your intake of skin-loving foods
I’m a big fan of eating well throughout the year and not getting caught up in the hype around particular superfoods. But there are some occasions when it makes sense to be more prescriptive around your food choices. Experiencing an eczema flare-up is one of those occasions.
Make a conscious effort to include foods known to be great for your skin in your diet. This includes foods rich in essential fatty acids and vitamin E, such as salmon, mackerel, avocados, brazil nuts, pumpkin seeds and green leafy vegetables.
4. Reduce your intake of inflammatory foods
If you’ve read my book Eating Habits for Healthy Skin, you’ll know that my philosophy is what you eat matters more than what you don’t eat. I don’t believe we need to cut lots of foods out of our diet and restrict ourselves. Food should be enjoyed, not a source of guilt and anxiety.
But there are some foods we know cause inflammation in the body and are worth avoiding if you’re also experiencing inflammation on your skin.
One habit in my book is Eat Real Food. I know that flare-ups for me happen when I overindulge in foods that contain lots of ingredients I don’t recognise and wouldn’t have in my kitchen. This typically comes as sweet treats for me.
Dairy is also a particular trigger for me so I ease off on chocolate, butter, cheese and desserts if I feel my eczema flaring up. And I make sure that any gluten I’m eating contains minimal ingredients. For example, I’ll eat a sourdough loaf from the bakers rather than sliced bread with 15 plus ingredients.
What foods are you eating that may cause inflammation in your body?
5. Keep eczema-prone skin well moisturised
Keeping your skin well moisturised helps deal with the day-to-day effects of eczema. Your skin might be uncomfortably dry, flaking, and itchy. Moisturising your eczema will help to reduce these symptoms.
Emollients are often prescribed or recommended by pharmacists for treating an eczema flare-up. I saw little benefit from using emollients until I tried a method recommended to me by one of my doctors.
It’s a simple technique of moisturising the skin with a gentle moisturiser first, then layering on the emollient to seal in the added moisture. Read more about this technique here. It makes an enormous difference.
You may need to try a few emollients to find one that works for you. I had great results with Balneum, recommended to me by a fellow eczema sufferer.
6. Get some exercise
Exercise and eczema are sometimes not a great partnership. Hot, sweaty skin can make an eczema flare-up feel worse. But exercise is great for managing stress and for keeping your body healthy, which will only benefit your skin long term.
Stick to low-impact workouts when dealing with an eczema flare-up. Walking and yoga are good options, or try rebounding.
A rebounder is essentially a mini-trampoline with a bit less bounce. It’s great fun, especially if you need to work out with kids at home. You’ll get sweatier than a walk, but rebounding is thought to be great for encouraging lymphatic drainage and healthy digestion, both important for healthy skin.
Stick with cotton clothes during an eczema flare-up. Cotton allows your skin to breathe and prevents sweat from getting trapped on your skin, which is common with tight-fitting Lycra clothing. Shower and moisturise your skin afterwards.
If you’re looking for more support to heal your skin, check out my book below.
