Sugar and Eczema or Psoriasis: Tips for Reducing Your Intake
If you suffer from psoriasis or eczema, you may already be aware that sugar could be making your symptoms worse. While there is no one-size-fits-all solution for managing psoriasis + eczema, reducing your sugar intake may be a helpful step in managing your condition. In this guide, we'll explore the link between sugar and skin conditions, and provide tips for reducing your sugar consumption.
Sugar and Eczema or Psoriasis: Understanding the Link
Sugar is up there with smoking + alcohol as one of the worst substances you can consume for your skin. It has become more of a key ingredient in processed foods over the last few decades, making it harder than ever to avoid.
While the exact cause of eczema + psoriasis is unknown, research has shown that certain triggers can worsen symptoms. One of these triggers is sugar. When we consume sugar, it causes a spike in our blood sugar levels, which can lead to inflammation in the body. This inflammation can worsen eczema + psoriasis symptoms, causing a flare-up. By reducing your sugar intake, you may be able to reduce inflammation in your body and improve your eczema + psoriasis symptoms.
It is worth noting, that there are some studies that don’t back up the claim that sugar makes skin conditions worse (Reference 1). This 2001 study found that sugar intake had no effect on eczema symptoms, but only a small sample was used.
How sugar affects eczema + psoriasis:
Increased Inflammation- Sugar causes high amounts of inflammation, which is always bad news for our skin. Inflammation occurs when insulin levels spike. This causes enzymes to break down collagen and elastin, which are both essential for healthy skin. This process can lead to sagging, wrinkles, and, you’ve guessed it- eczema + psoriasis. Therefore you may find your skin is redder and itchier if you have indulged!
Digestive Health- The consumption of excessive amounts of sugar leads to problems in the gastrointestinal system such as dysbiosis, or an imbalance between good bacteria and bad bacteria inside your gut. Too much sugar can disrupt the balance of helpful bacteria in your gut which is essential for proper digestion, assimilation of nutrients, elimination of toxins, and overall health maintenance. Studies have also linked unhealthy gut changes to skin conditions like eczema and psoriasis.
Suppresses Immune System- High amounts of sugar can suppress the immune system for up to 5 hours after consumption. Sugar consumption can cause a drop of up to 50% in our body’s ability to kill bacteria and viruses. Studies suggest that diets high in added sugar lead to long-term weakened immunity. This is due to its effects on the function of macrophages (immune cells) reducing their capability for inflammation resolution. Eating a large amount of sugar also leads to impaired collagen production which further weakens immune responses related to healing wounds including skin damage caused by eczema or psoriasis flare-ups.
Sugar Intolerance- Eczema and psoriasis sufferers are more prone to food intolerances, which is why we recommend following The Elimination Diet. It is thought that some of us may have a mild intolerance to sugar. This means consuming large amounts of sugar can trigger eczema or psoriasis. Our bodies are designed to only deal with around 2 teaspoons of sugar in our bloodstream at any given time. More than this produces insulin as the body tries to remove the excess sugar. If this happens on a regular basis, we become resistant to insulin production which can lead to diabetes, cancer, weight gain + accelerated aging.
Weight Gain-Unbalanced diets consisting mostly of empty calorie foods cause weight gain, usually stored mainly around critical joints. This extra weight puts excess pressure on these points resulting in more swelling-related discomfort, which is more common with eczema + psoriasis sufferers. Studies show being overweight can worsen symptoms of these skin conditions.
Lack of Nutritional Benefits- Diets rich in processed foods loaded with added sugars provide little nutrition apart from calories This can lead people suffering from eczema or psoriasis into a calorie surplus without key vitamins or minerals needed for proper functioning such as zinc, omega fatty acids, and selenium. These nutrients are required for healthy skin cell regeneration during various stages of the healing period cycles of inflammation associated with these autoimmune conditions.
Dehydration- Consuming large amounts of sugary beverages has been linked with dehydration. Staying hydrated is key to good skin health, and particularly with conditions associated with dry skin, such as eczema + psoriasis. Make sure you consume at least 8 glasses of water a day.
Risk of Flare-Ups- Studies show there is a sugar and eczema connection. Eating sugar in large quantities can cause an immediate flare-up for many sufferers (usually the following day). This often goes away as your eating returns to normal. If you are having sugary foods on a very regular basis, chances are, you are making your skin condition worse. There is a clear link between sugar and eczema + psoriasis. Even though reducing sugar intake alone won’t cure psoriasis or eczema, it should be included as part of your Management Plan. We recommend no more than 10% of your diet comprise high-sugar foods (under 5% if you can!).
Identify Hidden Sources of Sugar in Your Diet
Many foods which appear healthy on the surface can have a deceivingly high amount of sugar. These include low-fat yogurt, sauces, salad dressings, balsamic vinegar, wine, ready meals, fruit juices, + cereals. They are often labeled ‘low-fat’ and marketed as good for us.
Sugar is often hidden in many foods and drinks, making it difficult to know exactly how much you are consuming. To reduce your sugar intake and improve your eczema + psoriasis symptoms, it’s important to identify these hidden sources of sugar in your diet. Start by reading food labels and looking out for ingredients like high fructose corn syrup, dextrose, and sucrose. Also, be aware of sugary drinks like soda, sports drinks, and fruit juices, which can contain high amounts of sugar. Instead, opt for water or unsweetened beverages. By being mindful of your sugar intake and making small changes to your diet, you can improve your eczema + psoriasis symptoms and overall health.
Make Simple Swaps to Reduce Your Sugar Intake
Reducing your sugar intake can be as simple as making a few swaps in your diet. Instead of reaching for sugary snacks like sweets or biscuits, try snacking on fresh fruit or vegetables. Swap out sugary cereals for whole grain options like oatmeal or bran flakes. When baking, try using natural sweeteners like honey or maple syrup instead of refined sugar. And when it comes to drinks, opt for unsweetened tea or coffee instead of sugary lattes or energy drinks. You may also wish to use Stevia (a natural sugar substitute) for baking or to sweeten tea or coffee. We recommend Pure Via Stevia Leaf Sweet Granules. By making these simple swaps, you can reduce your sugar intake and improve your eczema or psoriasis symptoms.
Incorporate Anti-Inflammatory Foods into Your Diet
In addition to reducing your sugar intake, incorporating anti-inflammatory foods into your diet can also help improve eczema + psoriasis symptoms. Foods like fatty fish, leafy greens, nuts, and berries are all rich in anti-inflammatory properties that can help reduce inflammation in the body. By incorporating these foods into your meals, you can help support your body's natural healing processes and reduce eczema + psoriasis flare-ups.
Monitor Your Skin's Response to Dietary Changes
When making changes to your diet to reduce your sugar intake and improve eczema + psoriasis symptoms, it’s important to monitor your skin’s response. Keep a journal of any changes in your eczema + psoriasis symptoms, including the frequency and severity of flare-ups. This can help you identify any triggers or patterns in your diet that may be exacerbating your symptoms. You may also wish to consider consulting with your doctor or a registered dietitian to ensure you are making healthy and sustainable dietary changes.
Other Tips for Reducing Sugar Intake to Improve Eczema + Psoriasis
1. Eat fruit- Strawberries, and blueberries are a great way to satisfy sweet cravings whilst getting extra vitamins. Fruit is packed full of antioxidants and anti-inflammatories, making them a great choice for skin condition sufferers.
2. Read labels- Be aware of what it is you are eating to make smart choices. A lot of food packaging in the UK now has the ‘traffic light system’. This gives foods a green, red, or amber score on several markers, including calories, salt, and sugar. Try to avoid anything with an amber or red score for sugar.
3. Avoid high-glycemic foods- Foods with a high GI index score raise blood sugar levels faster. Processed foods are the main culprit but other high GI-rated foods include white rice, potato, white bread, and some cereals. Low GI index foods raise blood sugar more slowly. These include vegetables, lentils, and fruit.
4. Go for dark chocolate- If you can’t go without chocolate, choose one with as high a cocoa solid percentage as possible. If you find the taste a little bitter, start with 50% solids, and work up to 70-80%. Your taste buds will adapt. Cocoa beans contain fatty acids which nourish and hydrate skin.
5. Stay disciplined- Keep a food diary and before/after photos, so you can identify triggers and see the satisfaction of how far you have come.
6. Snack Smart- Don’t keep sugary foods in the house. If they aren’t there, you can’t eat them! Keep alternatives such as nuts, fruit, and rice cakes at hand if you do feel a craving coming on.
7. Avoid artificial sweeteners wherever you can. Artificial sweeteners can damage the beneficial bacteria in the gut, which is essential for healthy skin. Low levels of healthy gut bacteria have been linked to inflammatory skin conditions, such as eczema + psoriasis.
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The Eczema Solution- Sue Armstrong-Brown
The 10 Day Sugar Detox Challenge- Silvana Siskov
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Ehlers I, Worm M, Sterry W, Zuberbier T. Sugar is not an aggravating factor in atopic dermatitis. Acta Derm Venereol. 2001
