The Ultimate Eczema Action Plan: Tips and Strategies
Living with eczema can be challenging, but having an action plan in place can help you control symptoms and prevent flare-ups. In this guide, we'll explore the key components of an effective eczema management plan, including lifestyle changes, skincare routines, and medical treatments.
Understand Your Triggers
One of the most important steps in creating an effective eczema action plan is understanding your triggers. Eczema triggers can vary from person to person, but common triggers include stress, certain foods, environmental factors like pollen or pet dander, and harsh skincare products. By identifying your triggers, you can take steps to avoid them and reduce the likelihood of a flare-up. Keeping a journal to track your symptoms and potential triggers can be helpful in identifying patterns and making necessary adjustments to your management plan.
Develop a Skincare Routine
A consistent skincare routine is essential for managing eczema. Choose gentle, fragrance-free products that won't irritate your skin. Avoid hot showers or baths, as they can dry out your skin and make eczema symptoms worse. Instead, opt for lukewarm water and pat your skin dry with a soft towel. Apply a moisturiser immediately after bathing to lock in moisture and prevent dryness. If your eczema is particularly severe, your doctor may recommend prescription-strength creams or ointments to help manage symptoms.
Use Medications as Directed
If your doctor prescribes medication to manage your eczema, it’s important to use it as directed. Follow the instructions carefully and don’t skip doses or stop taking the medication without consulting your doctor first. Some medications may take time to work, so be patient and give them a chance to take effect. If you experience any side effects or have concerns about your medication, talk to your doctor right away.
Manage Stress
Stress can trigger eczema flare-ups, so it’s important to manage stress as part of your eczema management plan. Try relaxation techniques like deep breathing, meditation, or yoga. Exercise can also help reduce stress and improve overall health. Make time for activities you enjoy and prioritise self-care. If you’re struggling with stress, consider talking to a therapist or counselor for additional support.
Seek Support and Resources
Managing eczema can be challenging, but you don’t have to do it alone. Seek support from family, friends, or a support group. You can also talk to your healthcare provider about resources and treatment options. They may recommend topical creams, oral medications, or light therapy to help manage your eczema. Don’t be afraid to ask for help and support when you need it.
Formulating an Eczema Action Plan
We’ve received a lot of requests for an in-depth plan to tackle eczema, including to-do lists. So here is your ultimate eczema management plan:
Your Daily Eczema Action Plan-
Eczema Support Smoothie- Smoothies offer a delicious and efficient way to hydrate your body from within, boosting skin moisture levels. The powerful combination of fruits and vegetables in smoothies provides a rich source of anti-inflammatory nutrients. Smoothies are an excellent vehicle for delivering a variety of skin-healing vitamins directly to your body.
Moisturise- Keeping the skin moisturised is crucial in managing eczema. Use a fragrance-free moisturizer at least twice a day, especially after bathing or showering. Look for products that contain ceramides, which help to restore the skin's natural barrier.
Follow the Eczema Supplement Schedule- Various supplements have gained popularity for their potential in alleviating eczema symptoms. These include fish oil, evening primrose, borage oil, and Vitamin D. Some eczema sufferers have also seen positive results from taking a daily probiotic. Studies suggest that certain strains of probiotics might enhance the immune system and reduce inflammation, potentially benefiting eczema sufferers.
Have a Salt Bath- Known for their therapeutic effects, salt baths have shown promise in alleviating eczema symptoms and promoting healing. One of the primary benefits of salt baths for eczema is their soothing and calming effect on irritated skin. When salts, such as Epsom salt or Dead Sea salt, are dissolved in warm water, they release minerals like magnesium, calcium, and potassium. These minerals work together to reduce inflammation, calm itching, and relieve discomfort associated with eczema flare-ups. The gentle heat of the water also helps to open the pores and improve the absorption of the minerals into the skin, maximizing their therapeutic potential.
De-Stress- Stress can trigger eczema flare-ups, so it's important to manage stress levels. Stress compromises our body's ability to regulate the inflammatory response, leading to a potential increase in eczema symptoms. Try relaxation techniques such as deep breathing, meditation, or yoga.
Maintain a Healthy Diet- The right diet can play a crucial role in managing its symptoms and promoting skin healing. This article aims to explore the concept of a diet for eczema, offering valuable insights and practical tips for those seeking relief. A diet that focuses on whole, unprocessed foods can provide the essential nutrients needed for skin health. Incorporating foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, or sardines), flaxseeds, and chia seeds, can help reduce inflammation and support skin healing.
Sleep- Ample sleep has proven to be a valuable tool in managing and alleviating the symptoms related to this condition. A well-rested body has the ability to repair and regenerate damaged skin. Quality sleep promotes the production of collagen, the protein responsible for maintaining skin elasticity and strength. As a result, eczema-prone skin becomes stronger and more resilient against external irritants.
Keep an Eczema Diary- Update it daily and include your mood, symptoms & food. You may wish to use an app and include photos. This can help you track triggers and treatments.
Apply any topical treatments that you have been prescribed as directed. Topical medications such as corticosteroids and calcineurin inhibitors can help to reduce inflammation and itching. Use them as directed by your doctor and never over-use them.
Use gentle cleansers- Use gentle, fragrance-free cleansers when bathing or showering. Avoid hot water and long showers, as they can strip the skin of its natural oils.
Exercise- Engaging in physical activity can bring several benefits for individuals with eczema, both physically and mentally. Exercise helps stimulate blood circulation throughout the body, including the skin. Improved circulation brings essential nutrients and oxygen to the skin cells while aiding in the removal of toxins and waste products. For eczema sufferers, this increased blood flow can promote healthier skin and accelerate the healing process of irritated areas.
Your Weekly Eczema Action Plan-
Meal plan each week for Eczema Friendly Eating- By carefully designing a diet that focuses on eczema-friendly foods, individuals can experience a range of benefits that extend beyond their skin condition. Eczema sufferers often struggle with nutrient deficiencies, mainly due to restrictive diets or food sensitivities that can trigger flare-ups. However, meal planning allows individuals to consciously select foods that are rich in essential nutrients. Incorporating a variety of fruits, vegetables, lean proteins, and healthy fats can provide eczema patients with the necessary vitamins and minerals to support overall health and promote skin healing.
Wash your bedsheets in non-bio detergent- Traditional laundry detergents often contain fragrances, optical brighteners, and enzymes that can irritate sensitive skin, making eczema symptoms worse. Non-bio detergents, on the other hand, are specially formulated without these potentially irritating ingredients. They are milder, hypoallergenic, and gentler on sensitive skin.
When you wash your bedsheets in non-bio detergent, you reduce the risk of coming into contact with irritants that can aggravate your eczema. The absence of fragrances and harsh chemicals in the detergent helps minimise skin irritation, itchiness, and inflammation, promoting better overall skin health.
Eczema flare-ups can be triggered by allergens such as dust mites, pollen, and pet dander that can accumulate on your bedding. Non-bio detergents are effective at removing these allergens, ensuring a cleaner and healthier sleeping environment.Vacuum every carpet & rug in your home (more often if you have the time) Vacuuming can provide several benefits for individuals with eczema, helping to reduce allergens and irritants that can trigger flare-ups. Through regular vacuuming, you can effectively remove dust mites and their waste particles from your home.
Empty de-humidifiers- n recent years, de-humidifiers have gained recognition as an effective tool for managing eczema symptoms. De-humidifiers effectively reduce the moisture levels in the air, which is essential for eczema management. High humidity exacerbates eczema symptoms, as it promotes sweating and hampers the skin's ability to retain moisture. By maintaining optimal humidity levels, de-humidifiers help prevent excessive sweating and keep the skin hydrated, reducing the risk of flare-ups.
Your Monthly Eczema Action Plan-
Make comparisons and review your food diary and make changes if any triggers become obvious to you. Identify and avoid triggers that can cause eczema flare-ups. Common triggers include stress, certain foods, harsh soaps and detergents, and extreme temperatures.
Read eczema-related blogs, books, and magazines- Blogs and magazines dedicated to eczema offer a wealth of information, advice, and support for those seeking relief and empowerment. One of the greatest advantages of reading eczema-focused blogs and magazines is access to a vast array of personal stories and experiences. These platforms connect individuals from various backgrounds who share a common struggle. Reading the narratives of others who have successfully managed their eczema can instill hope and inspire new approaches to coping with the condition.
Deep clean your home- See our post about How to Create an Eczema-Friendly Home. One aspect that is often overlooked but crucial for managing eczema is maintaining a clean and healthy living space. Start by dusting all surfaces, including shelves, furniture, blinds, and decorative items using a damp microfiber cloth. This helps to minimise dust accumulation and subsequent irritation. Opt for hard flooring, such as hardwood, laminate, or tiles, which harbor fewer allergens than carpets. If you have carpets, consider minimizing their use or replacing them with low-pile options.
Every 6 months you should conduct a review of your eczema management plan. Stay up-to-date with any visits to GP, dermatologist, etc. Eczema warriors have a tendency to try to ‘go it alone but a professional opinion can be invaluable. Look at your progression photos- this is the most satisfying part! Want to share them with us? E-mail info@droughtskin.com.
