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• Eczema flareups can be triggered from coming into contact with an allergen or something your body is intolerant to. With the permission of a licensed health professional, getting an allergy blood test, skin prick test, and patch test might help you get a good idea of some allergens that you might want to especially avoid. (Note: you cannot do accurate skin prick or patch testing if most of your back is flared up. I learned this the hard way). If you don’t have access to this resource, you could try to eliminate coming into contact with some common allergens and see if your eczema improves. 

  • The following are some common allergens:

    • Dairy

    • Eggs

    • Gluten/Wheat

    • Soy

    • Certain types of tree nuts and peanuts

    • Pollen (e.g. from certain grasses, ragweed, or trees like oak, alder, birch, and juniper)

    • Dust mites

    • Pet dander

    • Mold 

    • Latex

    • Nickel

    • Hair Dyes

    • Preservatives

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• Regardless of having an allergy, there are also some foods that everyone should avoid in order to reduce inflammation in the body. In our case, reducing inflammation will help reduce eczema flareups, and it can also serve other benefits such as preventing or improving symptoms of asthma, arthritis, diabetes, heart disease, cancer, and other inflammatory diseases.

  • The following is a list of known inflammatory foods that can trigger disease:

    • Dairy

      • A Word on Dairy

        • Dairy is probably one of the worst things that you can put in your body. Although not everyone is allergic to dairy, most people (if not all) don’t react very well to it. In fact, 75% of the world’s adults are lactose-intolerant, meaning that they can’t digest milk. If they do, it can cause digestive issues such as gas, bloating, stomach pain, and constipation. Consuming the high saturated fat in dairy can lead to a stroke, or heart disease, the world’s leading killer. Thinking of switching to low or non-fat milk? That will assure you ingest more antibiotics and hormones than usual, which is highly inflammatory and won’t only likely cause an eczema flareup in our case, but also increase our risk of chronic illnesses like arthritis. In addition, casein (milk protein), which spikes our insulin and results in further inflammatory response in the human body, can contribute to not only eczema, but other conditions like acne and diabetes. And let’s not forget about the insulin-like growth hormone IGF-1, which can increase the likelihood of developing tumors. How about raw milk? That opens the door to diseases like E. Coli, Salmonella, and Listeria. Also, the natural casein is still there. Not convinced yet? When cows are milked, they often have an infection of the udders called mastitis, which releases dead white blood cells that aren’t filtered out. So essentially, when we eat or drink dairy, we are also ingesting cow pus. Tasty!

        • Humans consuming milk after infancy, especially the milk of another species, does not make any evolutionary sense. No other mammal does that, and the human body is not built to tolerate regular dairy consumption. When it comes to food, the closer you are to nature, the closer you are to eating healthy. Even though it comes from an animal, dairy is not a natural food source according to our bodies. We are lucky to live in a time where lots of great dairy alternatives are available, like plant-based yogurts, cheeses, and milk (almond milk is my personal favorite). If you take anything away from this blog, remember that dairy is bad for you, your parents, your siblings, your friends, your teachers, and everyone else. 

    • Gluten/Wheat

      • Immune system inflammation caused by gluten intolerance is a fairly common problem, especially in people who have eczema. With permission from a healthcare professional, you can get a blood test done to test for Celiac disease, the most severe form of gluten intolerance. You can also get a skin-prick test done that includes wheat-protein in the test. However, it is very possible to test negative for both of these and still have non-Celiac gluten sensitivity. If you think you might have an intolerance to gluten, try eliminating it from your diet for a few weeks and see if your skin condition improves.

    • Refined Sugar

      • Refined sugar is usually in what we refer to as “junk food”: cakes, cookies, pies, pastries, processed cereal, some coffees/sodas/smoothies, white bread/pasta...the list is endless. Refined sugar causes insulin levels to spike, which can result in inflammation. This leads to enzyme production that works against elastin and collagen production, which can contribute to skin conditions like eczema. Refined sugar is also absorbed by the intestines too quickly and causes a hormonal imbalance in the body that can have an effect on eczema.

    • Soy

      • Aside from soy being a common allergen, unfermented soy can disrupt mineral absorption in the digestive tract. It also has enzyme inhibitors that block protein digestion, cause deficiencies in amino acid uptake, inflame the pancreas, and promote cancer. Most western soy products are not fermented, so it is best to avoid tofu, soy milk, soy yogurt, soy ice cream, soy cheese, soy flour for baking, and soy protein. However, it is okay (and even good) to have fermented soy products like miso, tempeh, and tamari sauce.

    • Food That Just Isn’t Even Food

      • This includes foods high in artificial ingredients like MSG (e.g. in chips and instant ramen), trans fats (e.g. in vegetable oil and margarine), artificial colors (e.g. in candy and energy drinks), and high fructose corn syrup (e.g. in condiments and jelly). All of these upset the digestive and immune system, which triggers inflammation. In addition, be careful about how many spices you use (e.g. table salt, vanilla, cloves, and cinnamon) as they can also be irritants. Steer clear of artificial sweeteners as well, usually hidden in items like “zero calorie” drinks and gum. Instead, opt for natural sweeteners like stevia or xylitol. 

    • Yeast

      • Alcohol, vinegar, aged cheese, some breads, and condiments all contain yeast. Yeast can interfere with the body’s self-detoxification process, as well enzymes that process essential fatty acids needed for eczema healing. If you must have bread, try alternatives like flatbread, sprouted grain bread, unleavened bread, and brown rice bread.

    • Foods that Had Contact with Allergens

      • Say you might not be allergic to chocolate but are allergic to milk and nuts. You might still have a reaction after eating a piece of “pure dark chocolate” that was made in a factory that uses the same machines to make different types of chocolate. Make sure to look not only at the ingredients on nutrition labels, but also pay attention to the “MAY CONTAIN” part at the bottom, if there is one. Also, do some research on foods that don’t have a label. For example, if you are allergic to birch pollen, you might want to avoid green apples, carrots, celery, hazelnuts, and pears. If you are allergic to nickel, avoid beans, black tea, canned meats, coffee, spinach, lentils, nuts, and peas. Doing some research might bring you some surprising food connections you never would have thought existed.

    • Highly Acidic Foods

      • Intolerance to highly acidic foods like tomatoes and citrus fruits are very common in people with sensitive skin. Coffee and red meats (e.g. pork, chicken, and beef) are also highly acidic. The high acidity is likely to cause inflammation in the body and skin irritation.

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• From research, testimonials, healthcare professional recommendations, and my own personal experience, it seems to be that it is best for someone with eczema to follow a primarily whole foods, plant based diet. However, we should steer away from following what most people consider a “diet.” Diets usually refer to short-term, restrictive plans designed to get someone to achieve a health goal quickly, but not forever-lasting. I prefer the term “lifestyle,” which points to a way of living that is sustainable. 

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• Don’t get me wrong, it’s nice to have a slice of cheese pizza every once in a while. And yes, I WILL be eating ice cream cake on my birthday. Sometimes having a treat that isn’t so good for you, is, indeed, good for you (mentally). Allow yourself to live a little every now and then, but don’t forget to get right back on track with taking care of your body and resorting to healthier alternatives. What matters in the long run is not what you usually eat every holiday, but what you usually eat every day. Slowly but steadily, starting to cut back on triggering foods is likely to help with reducing inflammation that causes eczema. Just as important, increasing the amount of nutritious and nourishing foods that you eat will also help reduce inflammation. 

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• ​The following is a list of foods that have nutrients great for the skin:

  • Fruits

    • Apples (quercetin, vitamin C, vitamin K)

    • Blueberries (quercetin, vitamin C)

    • Blackberries (quercetin, vitamin C, vitamin A, vitamin E)

    • Raspberries (quercetin, zinc, vitamin C, vitamin A)

    • Strawberries (vitamin C, vitamin K, vitamin E)

    • Cherries (quercetin, vitamin C, vitamin K)

    • Apricots (vitamin E, vitamin A, vitamin E)

    • Papaya (vitamin C, vitamin A)

    • Kiwis (vitamin C, vitamin K, vitamin E)

    • Dates (zinc, vitamin C, vitamin E, vitamin A, vitamin K)

    • Figs (zinc, vitamin C, vitamin A, vitamin K)

  • Vegetables

    • Broccoli (quercetin, sulfur, vitamin C, vitamin E, vitamin A, vitamin K)

    • Kale (zinc, vitamin C, vitamin A, vitamin K, sulfur)

    • Spinach (zinc, omega-3, sulfur, vitamin A, vitamin C, vitamin E, vitamin K)

    • Cabbage (sulfur, vitamin K, vitamin C)

    • Green, yellow, and red peppers (vitamin A, vitamin E, vitamin C, vitamin K)

    • Bok Choy (zinc, sulfur, vitamin C, vitamin A, vitamin K)

    • Brussel sprouts (omega-3, sulfur, vitamin C, vitamin C)

    • Naturally fermented vegetables like pickles (probiotics)

    • Unpasteurized sauerkraut (probiotics, sulfur, vitamin C, vitamin K)

    • Avocados (omega-3, vitamin C, vitamin E, vitamin K)

    • Sweet Potatoes (zinc, vitamin C)

    • Cauliflower (sulfur, vitamin C, vitamin K)

    • Seaweed (vitamin A, vitamin C)

    • Ginger (zinc, vitamin C)

  • Nuts and Seeds

    • Flaxseeds (omega-3)

    • Sunflower seeds (omega-3, vitamin E)

    • Chia seeds (omega-3)

    • Hemp seeds (sulfur, omega-3, vitamin E)

    • Pumpkin seeds (zinc, omega-3 vitamin A)

    • Sesame Seeds (zinc, omega-3, vitamin E)

    • Walnuts (zinc, omega-3, vitamin E)

    • Almonds (zinc, vitamin E)

    • Pine nuts (zinc, omega-3, vitamin A, vitamin E, vitamin K)

  • Other

    • Dark chocolate without milk and with 72% cacao content or more (quercetin, zinc)

    • Oatmeal (zinc)

    • Miso (probiotics, vitamin E, vitamin K)

    • Plant-based yogurt with live active cultures (probiotics, zinc, vitamin C, vitamin E)

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*Quercetin is a natural antioxidant and antihistamine that gives plants their pigment (“helps the skin of the plants”).

*Vitamin C carries antioxidants that help protect skin health, prevent cancer, and prevent the body’s metal absorption. It also creates elastin and collagen, which help form the structure of the skin by binding skin cells together.

*Probiotics are bacteria that promote good gut health.

*Zinc works as an antioxidant and helps regulate immune function.

*Vitamin E helps protect the skin from sun damage and helps keep it hydrated and calm.

*Vitamin A encourages healthy and skin production and helps keep the skin firm.

*Vitamin K helps with healing wounds and bruises that could be created from scratching the skin.

*Omega-3 is a type of monounsaturated fatty acid. It can help with skin cell regeneration, reducing facial redness and irritation, and soften/hydrate the skin.

*Sulfur helps resist bacteria that can enter the skin if we create open wounds when scratching. It also helps protect the body against toxic substances. 

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• Cotton is your Friend

  • Clothes made from cotton that are loose and breathable are less likely to irritate your skin than other materials. Even if the design is cute, a shirt made from wool or mohair can still feel prickly, and synthetic materials like polyester, nylon, and rayon can make you sweaty, which irritates the skin. Cotton is the way to go.

• Washing Clothes

  • Before you wear clothes you bought from the store, wash them. They may have dye or chemicals to make them wrinkle-free, which could irritate the skin. When doing laundry, also avoid using fabric softeners and scented dryer sheets. These extra chemicals are not necessary if you use laundry detergent. Fragrance-free laundry detergent made for babies or sensitive skin is the best choice. To be extra safe, you can wear cotton-lined gloves when handling laundry chemicals. 

• Showering

  • As much as hot showers feel great in the moment, they dry the skin, meaning they are terrible for people with eczema. Cool or lukewarm showers are more calm on the skin. When drying off after a shower, make sure to pat the skin with the towel instead of rubbing it to prevent aggravation. Try to put on your moisturizers as soon as possible (some people recommend doing it less than 3 minutes after you get out of the shower). 

• Protecting the Skin from Sun Damage

  • Sunburns and sweat can inflame the skin and could lead to an eczema flare up. That said, we all need that Vitamin D. So in that case, wear hypo-allergenic sunscreen when out in the sun, and try to not be out too long (shade is pretty nice too)! 

• Protecting the Skin from Air Toxins

  • Air pollution isn’t something you can get away from, especially if you live in a big city. However, do your best to stay away from smoke, meaning from both second-hand smoke and smoking yourself. In addition, avoid using perfume, air fresheners, and scented candles.