10 Tips to Reduce Itching
If you are suffering from an inflammatory skin condition such as eczema, psoriasis, or TSW, you will understand how annoying the itch can be! Let’s discuss some ways to reduce that feeling of itchiness.
The Itch-Scratch Cycle
Before we discuss these 10 tips to reduce itching, you need to understand something called the “itch-scratch cycle”. This is a cycle that includes the following steps:
Skin itches
You scratch the itchy skin
Skin becomes damaged
Skin heals
Skin itches again… and the cycle continues
If you allow this cycle to continue forever, your skin will never heal. This is why it is so important to address the itch and take the steps necessary to stop the itch from returning. Now that you understand this, let’s get on with the tips.
Tip #1: Determine your personal food sensitivities
Everyone has their own specific food sensitivities and triggers. It is possible you are regularly eating something that is contributing to your itchiness. Common food triggers may include eggs, wheat, dairy, shellfish, nuts, and processed foods. You may want to try tracking the foods you eat every day and then rating your itchiness levels at the end of the day. Over time, you may start to notice a link between certain foods and your itchiness levels.
Tip #2: Keep your environment on the cooler or colder side
Colder temperatures inhibit the specific neurons that lead to that feeling of itchiness. Try to keep your living space on the cooler side at all times. You can do this by opening a window, using air conditioning, or removing excess clothing.
Tip #3: Exercise appropriately
Whenever you do any sort of physical activity, you are moving your lymphatic system, which is essential when it comes to healing your skin. The problem that a lot of people face is that when they exercise, they work up a sweat, which makes them itchy. If this sounds like you, try to choose lower-impact exercises that won’t cause you to sweat. Some examples include walking, stretching, and yoga.
Tip #4: Be careful of what you put on your skin
Those of us dealing with inflammatory skin conditions basically have damaged skin and because of that, our skin will be very sensitive to basically everything. Depending on the stage of your skin condition, any product has the potential to cause irritation. For example, your favourite moisturizer that has worked for you in the past, may be causing you to be itchy at the present moment because of your currently sensitive skin. It is totally possible that once your inflamed skin clears up, you will have no issues with that moisturizer in the future. A lot of times I will recommend that people going through inflammatory skin issues not use anything whether that be lotions, creams, shampoos or soaps because sometimes they can trigger flare ups.
Tip #5: Clean your living spaces regularly
You probably know the feeling of leaving flakes of dead skin everywhere right? The problem with all of this dead skin is that it essentially turns into dust. How many of you out there also suffer from allergies? There is a proven link between having skin conditions and having allergies. So if you are not cleaning regularly, all of that dust and dirt and grime and who knows whatever else is just going to build up act as another allergen or irritant that may be contributing to your itchiness.
Tip #6: Reduce stress
Research shows that stress affects your nervous system in a way that can contribute to feelings of itchiness. If you are someone who suffers from a lot of stress or anxiety, this is a key area that you should work on. And yes, your skin condition is probably a major cause of your stress. However, I can guarantee you there are other factors contributing to your stress that you are likely able to change. Try to dig deep into it!
Tip #7: Utilize medications and supplements
Certain medications and supplements can help you break the itch-scratch cycle. For example, anti-histamines often help reduce itching in people with skin issues. Quercetin is a natural supplement that has a similar effect to anti-histamines. Choosing the right medications and supplements can be quite complex. I really recommend that you work with a healthcare professional who is knowledgable in skin conditions rather than randomly trying supplements on your own. Feel free to check out our Fighting Eczema coaching programs if you want to work with us directly!
Tip #8: Consider a humidifier
If the air inside your house is dry, your skin is going to be extra dry. Dry skin can then lead to itchiness. If you feel like where you live is quite dry, investing in a humidifier could be useful. Nowadays, you can find cheap humidifiers for like $30-$40.
Tip #9: Keep yourself busy
When you’re busy, your mind is not going to be focusing on the itch. Now when I say keep yourself busy, I’m not saying to overwork yourself. Just try to avoid having days where you have nothing to do. Fill up your schedule with fun and relaxing activities! If you’re someone who finds yourself getting itchy when you’re relaxing like chilling and watching TV, don’t quit watching TV but instead try to find something that will keep your hands busy while you watch TV. Some examples of these activities may include knitting, crocheting, journalling, drawing, or even using one of those fidget toys.
Tip #10: Optimize your sleep
Getting quality sleep is super important as this is the time where your body will be working hard to repair your skin. If you jump into bed and your hands just want to start scratching your skin, this is a sign that you need to work on your sleep! If this sounds like you, focus on improving your sleep hygiene.
