Self-care isn’t just a wellness buzzword — it’s a key part of the equation for many health conditions, including atopic dermatitis, the most common form of eczema. And any activity that helps you care for your symptoms and feel better counts.
Why is self-care so important?
“Since atopic dermatitis can be triggered by environmental and dietary factors, as well as stress, it is of utmost importance for you to practice self-care and reduce the risk of flare-ups,” says Jody Alpert Levine, MD, a dermatologist and director of dermatology at Plastic Surgery & Dermatology of NYC in New York City.
What’s more, for some people with atopic dermatitis, regular self-care may lessen the need for medication in the long run.
Alongside the usual treatments, these five expert-backed self-care tips can help keep your atopic dermatitis symptoms at bay.
1. Take Shorter, Cooler Showers
Dry skin, which is a common
symptom of atopic dermatitis, can have many causes. “A prime example is a long, hot shower,” says
Steven Daveluy, MD, an associate professor and program director of the dermatology residency program at Wayne State University School of Medicine in Detroit. “The hot water is harsh on the skin and causes dryness.”
Bathing or showering in either cool or warm (but not hot) water can help you avoid drying out your skin too much.
Another tip: Limit baths or showers to only 5 to 10 minutes at a time. Too much contact with water can also irritate the skin.
2. Use Gentle, Fragrance-Free Cleansers
Traditional soaps and cleansers like hand soaps, dish soaps, and face or body washes are another common culprit for dry skin. “Soaps can remove the natural oils and damage the skin as well,” says Dr. Daveluy. “Mild, fragrance-free cleansers are gentler.”
3. Moisturize Your Skin Twice a Day
“Moisturizing your skin at least twice a day is helpful, particularly within three to five minutes after a bath or shower,” says Dr. Levine. The reason: “Applying moisturizer directly after showering helps lock in moisture and create a protective barrier, which allows your skin to heal,” she says.
Not all
moisturizers are created equal, and some are better for eczema-prone skin than others. When choosing a moisturizer, you should:
- Choose one that is dye-free and fragrance-free.
- Look for moisturizers that are high in oils, like ointments and creams, which are usually best for managing eczema symptoms. Moisturizers that feel “greasy” are usually the most effective at keeping moisture in the skin and irritants out.
- Consider a skin barrier cream, such as those that contain lipids and ceramides. These are substances that occur naturally in a healthy skin barrier, the topmost layer of skin that helps prevent moisture loss and keeps microbes and irritating substances out.
- Look for the National Eczema Association’s seal of approval on the bottle, which signals that it’s safe for eczema-prone skin.
4. Find Ways to Curb Stress
Stress is another top trigger for
atopic dermatitis symptoms and can lead to flares, which in turn can cause additional stress. That’s why finding effective ways to manage life’s stresses and care for your mental health is so important, says Levine.
Some tried-and-true strategies that can help:
Mindfulness
Mindfulness refers to the practice of focusing on the present moment in a nonjudgmental manner, rather than thinking about the past or future. It’s a science-backed way to reduce stress (and thus help make atopic dermatitis flares less frequent).
It can have other eczema-related benefits too. Research suggests that, along with lowering stress, mindfulness-based interventions can help reduce the severity of atopic dermatitis symptoms and
itch perception, which triggers the urge to scratch, among people with atopic dermatitis and chronic itch.
There are many calming ways to practice mindfulness, including meditation, breath work, or yoga.
Exercise
You probably already know
exercise does wonders for stress, but for some with atopic dermatitis, it can be hard on the skin. That’s because too much heat and sweat can ramp up symptoms.
Some helpful ways to make your workouts more eczema-friendly:
- Make sure you drink plenty of water while working out, to help keep your body and skin hydrated.
- Wear loose, cotton clothes, which are often less irritating to the skin than tight, moisture-wicking fabrics.
- Choose activities that get you moving without making you sweat as much, such as Pilates.
- Do your workout indoors, because a climate-controlled environment can help you cool down faster.
- Gently dab any sweat off your body with a towel to get it off quickly.
- Moisturize your skin before and after your workout, and shower in lukewarm or cool water once you’re done.
Talk Therapy
If you’re having a hard time handling life’s stresses, consider talking with a therapist. They can help you learn healthy coping skills for
managing stress, which may also help you reduce the severity and frequency of flares.
5. Try an Anti-Inflammatory Diet
Inflammation is the immune system’s natural response to injury or infection. It’s a normal part of healing. But in people with
atopic dermatitis, the immune system remains active even when there’s no infection or injury. This abnormal inflammatory response is part of what causes conditions like atopic dermatitis.
Factors like diet can help or hurt inflammation levels in people with atopic dermatitis. That’s why dietary strategies that reduce inflammation, such as an anti-inflammatory diet, can offer symptom relief, says Deeptej Singh, MD, a dermatologist in private practice in Albuquerque, New Mexico.
An
anti-inflammatory diet isn’t a formal diet plan. Rather, it’s a general eating pattern that emphasizes eating more foods shown to reduce inflammation, like fruits, vegetables, and whole grains, while limiting foods that worsen inflammation, like added sugars, meats, and processed foods. “Generally speaking, it will be very plant-forward,” says Dr. Singh.
If you’d like to make changes to your diet, Singh recommends seeking guidance from a dermatologist or a registered dietitian (which is often covered by insurance) to create an eating plan that suits your needs.
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