VITAMIN C (ASCORBIC ACID): Overview, Uses, Side Effects ...
Kim Kardashian Says Her Vegan Diet Helps With Psoriasis. We Asked An RDN To Weigh In.
Kim Kardashian recently revealed that following a mostly plant-based diet has helped her manage her psoriasis symptoms.
In the past, the reality star and business mogul has been open about her struggles with psoriasis on social media and on Keeping Up With the Kardashians. In a post on her sister Kourtney's lifestyle blog, Poosh, the 42-year-old shared that her primarily vegan diet—particularly, vegan tacos—has kept her psoriasis flare-ups at bay.
Kardashian added that she tries her best to stick to her plant-based diet, except on "treat" days or when she's at a restaurant that can't accommodate her. Notably, she cooked meat in season one, episode one of Paris Hilton's 2021 cooking show, Cooking With Paris.
Can a vegan diet help with psoriasis?Psoriasis is a lifelong autoimmune disease that causes red, scaly, itchy patches on the skin and currently, there is no cure. Celebrities make health claims all the time, and we should observe their assertions with a little bit of scrutiny. So, is there evidence to back up Kardashian's claim?
According to the National Psoriasis Foundation, it can be managed with an appropriate treatment plan, which can include avoiding certain foods. We also asked Amy Lawson, RDN, LDN, and the founder of Thrive Nutrition, for more information.
Mariia Korneeva
"Certain foods can help ease the inflammation that is associated with psoriasis. Foods that have the biggest impact on skin health include those with anti-inflammatory properties, all of which come from plants," Lawson tells VegNews. However, not all plant-based foods are on the table. Simple sugars and simple carbohydrates, like white bread and pasta, can trigger a flare-up.
Psoriasis can also be triggered by several factors and learning to manage them is important. According to the National Psoriasis Foundation, the most common triggers include stress, weather (especially when it's cold or dry), skin injury (sunburn, bug bites, scratches), illness, allergies, smoking, and certain foods.
In a 2017 study that examined the effects of dietary patterns on psoriasis, the most commonly eliminated foods included meat, dairy, gluten, and sugar. Patients who eliminated these foods and those who followed Pagano, vegan, and Paleolithic diets reported improved skin conditions.
Canva
A systematic review of 55 studies and 4,534 patients published in JAMA Dermatology concluded that adults with psoriasis may benefit from dietary interventions in addition to their standard treatments.
In short, avoiding foods that trigger psoriasis and incorporating foods that may help ease the symptoms can supplement a regular treatment plan. You should always consult with your doctor or specialist when developing a treatment plan and before making any major changes to your diet.
Foods to avoid if you have psoriasisThe foods below have been reported to trigger flare-ups, but it should be noted that they may not negatively affect everyone with psoriasis.
"Studies have shown that certain foods can promote the inflammatory response in the body and worsen skin disorders, such as psoriasis. Foods that promote inflammation include saturated fats such as those in red meat. Of course, if you are eating a plant-based diet red meat is not of concern," Lawson says.
1 Red meat, dairy, and eggsAvoiding red meat, dairy products, and eggs could help reduce the severity of psoriasis lesions.
Red meat contains a polyunsaturated fatty acid called arachidonic acid, which is known to worsen psoriasis. Dairy products including milk, cheese, and yogurt also contain arachidonic acid. Research suggests that the arachidonic acid found in dairy may even irritate the intestinal lining, leading to worse flare-ups.
Eggs also contain arachidonic acid, so cutting down on or eliminating all three of these may lead to overall improvements.
2 GlutenLike Celiac disease, psoriasis is an autoimmune condition. People with psoriasis have a higher chance of gluten sensitivity. So, if you have both of these, then you may benefit from cutting out gluten-containing foods altogether, including wheat, barley, rye, pasta, and beer.
See our guide to a gluten-free vegan diet for more details on what you can and cannot eat.
Canva
Nightshades are a family of plants that includes tomatoes, eggplant, peppers, white potatoes, and pepper-derived spices like paprika and cayenne pepper.
Some people believe that an alkaloid called solanine, which all nightshades contain, may trigger inflammation. However, there is little evidence to suggest this. Conversely, research shows that solanine may actually reduce inflammation, but more evidence is needed in order to draw a conclusion.
Many people with psoriasis have reported having a reaction to nightshades. So, what's the verdict? Flare-ups may be caused by a food intolerance or allergy.
4 Ultra-processed foodsThe term "ultra-processed foods" covers a wide spectrum of things that are high in salt, fat, and sugar. These include:
Canva
It may be wise to avoid beer, wine, liquor, and cocktails if you have psoriasis. Few studies have investigated the connection, but it's believed that alcohol may trigger flare-ups in a handful of ways. Psoriasis involves inflammation—and alcohol makes it worse. One theory is that it affects the neurotransmitters in your brain, which then causes inflammation. But, more research is needed to understand alcohol's role in psoriasis flare-ups.
Foods to eat if you have psoriasisWhile psoriasis is marked by inflammation, a diet high in anti-inflammatory foods may help improve your symptoms.
"In general, replacing processed foods, simple carbohydrates and simple sugars with vegetables, fruits, nuts, seeds, and legumes will help support healthy skin and help to ease the inflammation associated with psoriasis," says Lawson.
Canva
Produce is frequently rich in antioxidants, which help to combat oxidative stress and inflammation. Many anti-inflammatory diets happen to be very fruit and vegetable-forward, but some of the best ones you can eat include:
Broccoli, bell peppers, and fruit are also rich in vitamin C, which may benefit the skin, explains Lawson. "It helps with collagen formation, is an antioxidant, and is important in wound healing," she says.
2 Healthy oils and fatsFatty fish is one of the most commonly recommended foods on a psoriasis-friendly diet. But, on a vegan diet, you should embrace heart-healthy oils and fats, specifically the ones that have a high ratio of omega-3 to omega-6 fatty acids, including extra virgin olive oil and flaxseed oil.
The fat in avocados is high in omega-3 fatty acids as well. These oils, including avocados, are known to reduce low-density lipoprotein cholesterol—the bad kind—and increase high-density lipoprotein. Research shows that walnuts, which are high in omega-3 fatty acids, also help reduce inflammation.
Lawson adds that many of these are rich in vitamin E, which has anti-inflammatory properties. It's found in plant oils, nuts, seeds, and spinach. "Vitamin E boasts important antioxidant properties and is found in our sebum aka our skin oil, which creates the natural skin barrier," Lawson says.
Vaaseenaa
Plant proteins such as lentils are rich in dietary fiber, protein, and antioxidants, so they are frequently recommended for anyone looking to add more anti-inflammatory foods to their plate. Minimally processed soy-based foods like tofu and tempeh are also good. Soy is rich in plant compounds called isoflavones, which are known to fight inflammation.
4 GrainsWhole, gluten-free grains such as oats, brown rice, teff, and sorghum are packed with inflammation-fighting dietary fiber. As a bonus, grains are associated with a lower risk for heart disease, Type 2 diabetes, and certain cancers.
With psoriasis, it's important to understand your triggers and that what sends one person into a flare-up may be harmless to you. Health experts and groups such as the National Psoriasis Foundation recommend limiting highly processed foods, meat, eggs, and dairy while adding more anti-inflammatory foods to your diet.
For more on vegan nutrition, read:Kat Smith is a Queens, NY-based freelance writer and editor who loves cooking and discovering local vegan hidden gems.
10 Home Remedies To Get Rid Of Dandruff Naturally
There are a variety of ways to help treat dandruff. Natural remedies like tea tree oil, dietary changes, and baking soda may be as effective as medicinal products.
Dandruff is characterized by itchy, white flakes of skin on your scalp that may be uncomfortable.
Nearly 50% of the global population will experience dandruff at least once in their life.
It may be caused by multiple factors, including:
Though there are plenty of over-the-counter (OTC) products designed to treat dandruff, these 10 simple home remedies may be just as effective.
Historically, tea tree oil has been used to help treat skin conditions like acne and psoriasis.
It may also have antimicrobial and antifungal properties, which could help alleviate symptoms of dandruff.
One older review suggests that tea tree oil is effective at fighting Malazessia, which may cause both seborrheic dermatitis and dandruff.
Another study found that applying placental tissue soaked in tea tree oil to the skin was more effective than a prescription antifungal treatment for healing lesions caused by this fungus.
Despite these studies, more high quality research is needed to fully claim tea tree oil's benefits.
Tea tree oil may also cause irritation in those with sensitive skin. Therefore, it's best to dilute it by adding a few drops to a carrier oil such as jojoba or coconut oil before applying it directly to your skin.
Renowned for its multiple health benefits, coconut oil may be used as a natural remedy for dandruff.
Research suggests that it may improve skin hydration, prevent dryness, and decrease inflammation when applied as a moisturizer.
One older, 8-week study found that applying coconut oil to the skin reduced symptoms of atopic dermatitis by 68%.
In a 16-week study of 140 women, applying coconut oil to the scalp may have helped improve the scalp microbiome and certain markers of dandruff. However, further research is needed.
Coconut oil and its compounds have also been shown to have antimicrobial properties in some test-tube studies. That said, researchers have not yet examined the effects of the specific strain of fungus that causes dandruff.
Aloe vera is a succulent that's often added to skin ointments, cosmetics, and lotions.
When applied to the skin, it may help treat skin conditions like burns, psoriasis, and cold sores.
An older review suggests that aloe vera's antibacterial and antifungal properties may help protect against dandruff.
Similarly, test-tube studies suggest that aloe vera may be effective against several species of fungi and may help control certain fungal infections.
Other test-tube studies suggest that aloe vera may reduce inflammation, which could relieve dandruff symptoms.
Despite these promising results, additional studies are needed.
Stress is believed to affect many aspects of health and wellness, influencing everything from chronic conditions to mental health.
While stress itself doesn't cause dandruff, it may worsen symptoms such as dryness and itching.
One older analysis suggests that long-term high stress levels may also alter or suppress your immune system's activity. This may impair your body's ability to fight off fungal infections and skin conditions that contribute to dandruff.
In another older study of 166 people with seborrheic dermatitis, approximately 28% reported that stress was a trigger for dermatitis symptoms.
Many different types of techniques may help you keep stress levels under control, such as meditation, yoga, and deep breathing.
Apple cider vinegar has been associated with a variety of health benefits and may be used as a natural remedy for dandruff.
The vinegar's acidity is believed to help stimulate the shedding of dead skin cells on your scalp. Apple cider vinegar is also said to balance the pH of your skin to reduce fungal growth and thus fight dandruff.
However, no studies support these claims. Many of the supposed benefits of apple cider vinegar for dandruff are based on anecdotal evidence.
One small study of 22 people found that applying diluted apple cider vinegar to the skin topically didn't improve eczema or skin barrier integrity. It even worsened skin irritation.
That said, older test-tube studies suggest that apple cider vinegar and its compounds may prevent the growth of certain types of fungus.
If you'd like to try using apple cider vinegar, add a few tablespoons to your shampoo or combine it with just a few drops of essential oils and spray directly onto your hair.
Salicylic acid is one of the primary compounds found in aspirin that's responsible for its anti-inflammatory properties.
This acid is also an ingredient in many anti-dandruff shampoos. It may help to get rid of scaly skin and loosen flakes so they can be removed.
In an older 4-week study, 19 people with dandruff used two shampoos containing either piroctone olamine and salicylic acid or zinc pyrithione. Both shampoos decreased dandruff, but the one containing salicylic acid was more effective in reducing the severity of scaling.
Another small study showed that a shampoo containing salicylic acid significantly improved irritation and itching in 10 people with scalp inflammation.
For an easy dandruff remedy, try crushing two aspirin tablets and adding the powder to your shampoo before washing your hair.
Omega-3 fatty acids play an important role in your body.
Not only do they make up the cell membranes that surround your cells, but they're also crucial for the function of your heart, immune system, and lungs.
Omega-3s are also important for your skin health since they help manage oil production and hydration, promote wound healing, and prevent premature aging. A deficiency may cause a scaly, itchy, or rough rash to appear.
Although more research is needed, omega-3 fatty acids may also help reduce inflammation, which may, in turn, relieve irritation and dandruff symptoms.
Foods that are rich in omega-3 fatty acids include:
You could also take a fish oil supplement to help increase your intake.
Probiotics are beneficial bacteria that have been linked to numerous health benefits, including allergy protection, lower cholesterol levels, and increased weight loss.
These bacteria may also enhance immune function, which might help your body fight the fungal infections that cause dandruff.
One study suggests that taking probiotics for 56 days significantly reduced dandruff severity in 60 people.
Probiotics have also been shown to help treat and prevent skin conditions such as eczema and atopic dermatitis, especially in infants and children.
Probiotic supplements are widely available. They may also be found in fermented foods, such as kombucha, kimchi, and sauerkraut.
Baking soda is a quick, convenient, and readily available dandruff remedy.
It may act as a gentle exfoliant to help remove dead skin cells and reduce scaling and itchiness. It also has antifungal properties that may benefit dandruff treatment.
An older test-tube study measured the antifungal effects of baking soda on some of the most common strains of fungus that cause skin infections. It suggests that baking soda completely inhibited fungal growth in 79% of specimens after 7 days.
Another older study looked at the effects of baking soda on 31 people with psoriasis. Treatment with baking soda baths significantly reduced both itchiness and irritation after just 3 weeks.
However, more research is needed, as one study found that baking soda had no effect on psoriasis, skin hydration, or skin redness.
For best results, apply baking soda directly to wet hair and massage it into your scalp. Let it sit for 1–2 minutes, and then continue shampooing your hair as usual.
Some people may find that limiting the consumption of certain foods could help relieve inflammation, which might help improve scalp health. However, more research is needed on the relationship between diet and dandruff.
Dietary modifications may prevent fungal infections by controlling yeast growth and improving the gut microbiome, which may aid in the treatment of dandruff.
Some foods that you may want to limit are:
Additionally, certain foods may also trigger flare-ups of skin conditions such as eczema, which may contribute to dandruff.
While specific trigger foods vary from person to person, some of the most common are white flour, gluten-containing products, and nightshades such as eggplants, peppers, and tomatoes.
Additional treatment methods may be necessary if home remedies don't help treat your dandruff.
Many OTC medicated shampoos and scalp treatments contain antifungal or antibacterial ingredients designed to decrease dandruff.
If these products don't work after 2–3 weeks, you may want to consult a doctor to determine whether other prescription shampoos or medications would be beneficial.
Healthcare professionals may prescribe topical antifungal medications, corticosteroids, or immunomodulators to help treat dandruff and other skin conditions.
Dandruff can be an itchy, irritating problem to deal with. But a variety of natural remedies may help reduce symptoms and provide relief.
If these natural remedies don't help treat your symptoms of dandruff, speak with a doctor to find out whether other treatment options may be necessary to provide long lasting relief.
How To Handle Psoriasis In Sensitive Areas
Your skin is thinner and more sensitive in some places, like your face, genitals, and the skin folds under your breasts and buttocks and in your groin. Psoriasis flares here can be more embarrassing, painful, and harder to treat.
Some common ways to deal with psoriasis – like managing your stress, not smoking, putting on moisturizer after a shower or bath, and getting plenty of rest – are good for these areas, too. But others are too harsh for tender skin.
You'll need to consider where your patches are when you make decisions about what to do. Keep these things in mind to protect your sensitive skin and make living with your psoriasis easier.
Work closely with your doctor to find a way to control your symptoms. Let them know if anything you put on your skin burns or stings, or if you get an infection.
Low-dose steroid cream. Doctors often prescribe it first because it's one of the best treatments. When you have an infection, the medicine to treat it might be mixed with a steroid. But you have to use steroids with care.
Thin skin absorbs medicine more easily, so you're more likely to have side effects. A steroid cream can also make your skin even thinner and cause stretch marks or broken blood vessels if you use it too long.
Your doctor will likely prescribe a low-dose steroid cream for a short time.
There are also steroid-free options such as roflumilast (Zoryve) and tapinarof (Vtama).
Mild vitamin D creams. These have fewer long-term side effects than steroids, and you can use them longer. Sometimes they're mixed with a mild steroid to make them less irritating. Only use the one your doctor prescribes, since not all vitamin D creams work well for sensitive skin.
Light treatments (phototherapy). UVB rays in sunlight slow the growth of skin cells and help with many kinds of psoriasis. Artificial UVB light works on most parts of the body, but not your genitals.
Moisturize. This is a key part of daily care for psoriasis on your whole body, including sensitive areas. A lighter texture is better for delicate skin. Go fragrance- and alcohol-free.
Ceramides, lipids, and hyaluronic acid will help replace the natural moisturizers in your skin. Some people swear by oils like olive, coconut, and jojoba, too.
Go soapless. Use natural cleansing milks, oils, or balms to wash your face and body instead of soap. If you do use soap, choose one without deodorant.
Baby your skin. Creases and folds in your skin can get warm and damp, making them more prone to infection. Dust baby powder or baking soda under your breasts and in your groin to help skin stay cool and dry.
Peeling creams. The best products to soften and remove scales have salicylic acid, lactic acid, urea, or phenol. Some over-the counter (OTC) peels may be too strong, so check with your doctor before you use them.
Avoid peels on cracked or bleeding skin. Use an OTC antibiotic that you put on the area to help heal it.
A light foundation makeup is often all you need. Even when you're trying to cover severe psoriasis, choose a formula specifically meant for your face. Pick something that's not too slippery, so it sticks to your skin, but not so dry that it makes flakes worse. Match your normal skin tone; don't go darker or lighter. You may have better luck finding items at a beauty products store.
It might be worth it to have a makeup artist give you some tips about what things to use and how to apply them. For example, many professionals recommend using a primer after your moisturizer and before your foundation to help even out your skin.
Since your hair can touch your face and neck, your styling products could be causing irritation. Look for fragrance- and alcohol-free ones. Products with fewer ingredients, that are natural rather than chemical, are safer.
Wear loose-fitting clothes and underwear, like boxers or boy shorts. Tight clothes rub on sensitive skin and can make symptoms flare.
Choose natural fabrics. Clothes made from cotton or silk are kinder to your skin than synthetics. Avoid scratchy wool.
Change your clothes right after exercise so sweat doesn't stay close to your skin and irritate it. Although it may sound like a good idea, workout gear made of "moisture-wicking" fabrics might stick to affected skin.
Sometimes, especially to the untrained eye, genital psoriasis can look like an STD. Assure your partner that your skin rash isn't contagious.
Use non-latex condoms to avoid problems with psoriasis treatments that make latex condoms less effective. You can find them in most supermarkets and pharmacies.
Lubricants can make sex more enjoyable for both men and women. Clean your genital area afterward, and apply more medication if you need to.
Let your partner know when it's not comfortable to have sex, but don't shut them out. Tell them where you do want to be touched and what feels good to you.
Extra pounds can create more skin folds where psoriasis could show up. When you're heavy, you're also more likely to sweat, which can make your symptoms worse.
Losing a few pounds may make a big difference in your comfort and the health of your skin.
Comments
Post a Comment