Itchy, scratchy, hot, burning discomfort.
Eczema is no fun for anyone, but did you know that many of your issues may be coming from things you never even considered? If you find yourself having constant flare-ups despite your best efforts, your atopic dermatitis could be stemming from lesser-known risk factors.
Common in up to 20 percent of Black Americans, eczema also presents with worse symptoms and complications in these populations. And uncommon triggers may be to blame. Although many people recognize factors such as allergens and stress, fewer sufferers have considered things like caffeine, hard water, or excessive sugar.
Fortunately, we now have a good idea why these factors can trigger flare-ups. So let’s explore the science. We’ll cover how to avoid or prevent these unanticipated triggers, so that you can better control your eczema for life.
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1. Hard Water
When we say ‘hard water,’ we’re referring to water that is rich in minerals like calcium and magnesium. This type of water is more common in urban areas, making it also more common amongst the Black population.
The issue arises because it can weaken the skin’s natural barrier, making eczema significantly worse. In fact, one study in the Journal of Investigative Dermatology found that children exposed to hard water had a 15 percent higher risk of eczema flare-ups. This was mostly believed to be due to the water’s effects on increased skin pH and reduced moisture retention.
Because darker skin has fewer lipids that maintain the skin barrier, hard water can be even tougher for Black populations.
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To combat this issue, it’s advised to install a water softener or showerhead filter, which can be bought from Amazon or Home Depot. This will reduce the mineral content and help ease those flare-ups. You can use lukewarm water for bathing, as hot water can worsen dryness. Finally, consider a fragrance-free moisturizer like CeraVe Daily Moisturizing Lotion to lock in hydration right after bathing.
2. Excessive Sugar
According to the Centers for Disease Control (CDC), Black Americans consume an average of 19 teaspoons of added sugar daily, which exceeds the recommended amount, largely due to limited access to quality food in certain food deserts. Research shows that high glycemic index foods are strongly linked to increases in eczema severity. These processed foods can also spike insulin levels, creating more inflammation in the body.
For Black skin, which is prone to hyperpigmentation post-inflammation, these inadequate diets can lead to more scarring and discoloration.
The American Heart Association recommends that men limit added sugar intake to no more than nine teaspoons (36 grams or 150 calories) per day, while women should limit their intake to no more than six teaspoons (25 grams or 100 calories) per day. Rather than drink sodas, go for unsweetened teas. Make sure you also read labels for any hidden sugars in things such as snacks and sauces.
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When you do eat something sugary, try to eat it with fiber-rich foods such as beans and berries. These will help slow the absorption and keep inflammation in check.
3. Lack of Vitamin D
Vitamin D deficiency is prevalent in Black populations, with approximately 69 percent of Black Americans having inadequate levels due to darker skin, according to the National Health and Nutrition Examination Survey (NHANES). Because vitamin D is important for skin barrier function and immune regulation, it’s important that you get it whenever you can. According to some studies, children with low vitamin D have a 2.5-fold higher risk of severe eczema.
Fortunately, supplementation can reduce these flare-ups significantly when used as directed.
So, make sure to supplement if you’re not getting your daily recommended amount of 20 minutes of direct exposure. The best time to get natural sunlight is in the mid-morning. You can take a vitamin D3 supplement of 1,000-2,000 IUs daily, which costs between $5 and $15 for 100 capsules.
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And don’t neglect vitamin D-rich foods, such as salmon, fortified almond milk, or eggs. If you’re not sure about your vitamin D levels, get a blood test, especially during the winter months. From there, you can create a tailored plan reliably.
4. Sleep Deprivation
More common in Black communities due to stress, night-shift work, and urban noise, sleep deprivation is no joke. Not only does it impair skin repair, but it also weakens the immune system, which is a critical factor in eczema flare-ups.
Some studies have even shown that sleeping less than six hours per night can lead to a higher risk of flare-ups, worsened by higher stress hormones in the blood.
To get your sleep in order, create a cool, dark bedroom environment. Opt for white noise machines such as the LectroFan Evo, which can do wonders for reducing sleep disruptions. In addition, consider putting a solid emollient on your skin for protection while you sleep.
RELATED: Is Stress Triggering Your Eczema Flare Up?
And finally, get into a routine of bedtime relaxation. All you need is 10 minutes of deep breathing or meditation to get it going. Listen to calming tunes, try apps like Headspace or Calm, or read a book – whatever helps you most!
5. Caffeine
Caffeine is found across many drinks and foods, like coffee, tea, energy drinks, and chocolate, which makes it hard to avoid sometimes.
When you consume caffeine, it can stimulate the nervous system and increase stress hormones. Although Black populations consume caffeine at similar rates to other groups, they may be more susceptible to its skin impacts. The good news is, this can be addressed rather easily.
To start, limit caffeine to 200 mg daily, or one to two cups. You can also switch to decaf or try teas like chamomile or valerian. If you’d like to stay on top of your intake, you can additionally track it with apps like MyFitnessPal.
When you consume caffeine, it’s vital that you stay hydrated as well, because this can counter the dehydrating effects of caffeine. Aim for eight to 10 cups of water per day, and should you try to wean off caffeine, do so over one to two weeks to avoid withdrawal headaches.
Overall, avoiding these eczema triggers doesn’t have to be daunting. You can easily buy water filters, use moisturizers, get vitamin D supplements, and take other steps, without breaking the bank.
Consult your dermatologist, look online for highly-rated products, and start controlling the triggers you never knew existed today!
