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January 17, 2022



One day, you wake up and you notice a flare-up. It’s unseemly and totally unwanted! It could be eczema, scleroderma, psoriasis, vasculitis, hives, heck, even a good old-fashioned acne breakout. 


Unfortunately today you have a momentous event. It could be a wedding, a date, a job interview or something equally important and you don’t  look your best and you feel even worse. It’s upsetting and disappointing. You could even feel angry about why this is happening at this moment. But you can’t help it. Or can you?


To treat this, you’ve been using skin creams and ointments. You take the recommended medication from your doctors. Creams and ointments can be so difficult to apply but you still do it. When you’re faced with a skin care product that just isn’t solving your problem — or is actually making your skin worse — it can be not only frustrating but confusing. You’re not seeing the results you want. Your flare-ups are still frequent and often severe. Are there any other ways to prevent this?



Fortunately, there is. A healthy and nutritious diet.


Healthy food can relieve flare ups. It even removes the pain of your own skin condition and helps clear up your skin in the long-run. What you eat and drink may make a difference.


Food is the source of our energy and nutrition affects the health of our nervous system, metabolism, organs, muscles, skin, and hair. They’re also essential for cell growth, development, and overall functioning. As such, they offer serious benefits to skin health, since our skin is constantly regenerating. The healthier your skin, the faster it renews. 


A nutritional deficiency occurs when the body doesn’t absorb or get from food the necessary amount of a nutrient. Deficiencies can lead to a variety of health problems. These can include digestion problems, skin disorders, even the collapse of your immune system.


But sometimes your body is unable to absorb certain nutrients even if you’re consuming them. It’s possible to be deficient in any of the nutrients your body needs. 


To help get you started, here are a few tips:


Tips for healthy eating

  • Don't skip meals.

  • Do plan meals and snacks ahead of time.

  • Do keep track of your eating habits. (See "food diary" below.)

  • Do limit night eating.

  • Do drink plenty of water.

  • Do delay/distract yourself when experiencing cravings.

  • Do exercise instead of eating when you are bored.

  • Do be attentive when you eat. Don’t eat while watching TV, working, driving or standing.

  • Do only eat in certain settings (kitchen table).

  • Do watch your portion sizes.

  • Do allow yourself to eat a range of foods without forbidding yourself a particular food.

  • Do give yourself encouragement.

  • Do look for a support person to help you stay motivated and accountable.

  • Do be gentle with yourself! Try not to beat yourself up when you lapse.

  • Do think of eating healthfully as a lifestyle change.

  • Do use the scale mindfully. Weigh yourself no more than once a week.

  • Do make healthy food choices.


Research suggests that patients with skin conditions can manage it better if they eat more inflammation-fighting foods. Some studies suggest that antioxidants, like vitamin C, vitamin E, beta-carotene, and selenium, may make a difference.

Anti-inflammatory foods are generally healthy, so it shouldn't hurt to give them a try. They include:

  • Fruits and veggies, particularly berries, cherries, and leafy greens

  • Salmon, sardines, and other fish rich in omega-3 fatty acids

  • Antioxidant-rich herbs and spices like thyme, sage, cumin, and ginger

  • Heart-healthy sources of fat, like olive oil, seeds, and nuts

  • Superfoods, especially turmeric and moringa


The philosophical origins of anti-inflammatory diets may be traced back to ancient healers who used meals, herbs, teas, and other natural medicines to aid the body's inherent healing energies.

It's exactly what you'd expect: a diet high in whole, unadulterated foods.
Choose colorful fruits and vegetables such as tomatoes, grapes, berries, cherries, and dark green leafy vegetables, as well as fiber-rich whole grains such as oatmeal and brown rice and legumes such as chickpeas, beans, and lentils.
Choose healthy fats like olive oil, almonds, and fatty seafood.

Turmeric, ginger, rosemary, cumin, garlic, cinnamon, cardamom, and chili flakes are all high in antioxidants and may add flavor to your foods while also providing anti-inflammatory effects.


Most ingredients in the Anti-Inflammatory Meal Plan For Beginners have anti-inflammatory and antioxidant properties. These characteristics may provide glow and luster to the skin, help your psoriasis by controlling flares and other symptoms, and reduce acne and any resulting scars. It’s almost miraculous qualities can target your pores and calm the skin. Anti-inflammatory mealsmay also revive your skin by bringing out its natural glow.


Meals made with anti-inflammatory ingredients can help wounds heal by decreasing inflammation and oxidation. It also lowers the response of your body to cutaneous wounds. This results in your wounds healing more quickly and helps your face clear up from acne breakouts.


Studies have found that an anti-inflammatory diet can positively affect tissue and collagen as well. The journal Life Sciences recommends applying curcumin as an optimized formula to best work on skin wounds.



Cooking quick and budget-friendly meals is now easier than ever thanks to this wonderful guide, The Anti-Inflammatory Meal Plan for Beginners. You'll always discover dozens of recipes to enhance your health and please everyone, whether you're a solitary eater or cook for the entire family or friends.


You may also want to avoid pro-inflammatory foods, such as meat, dairy, and processed foods. These dietary changes may help to reduce the frequency and severity of your flare-ups.



Living Without Pain with an All-in-One Meal Plan

Preparing, cooking, and consuming anti-inflammatory foods is a piece of cake with our Anti-Inflammatory Meal Plan for Beginners. This means you can get started right away!

Here's all you need to know about anti-inflammatory food planning. Weekly meal plans, tips and tricks, and how to start and keep a food diary! 

It’s always best to reach out to a physician or registered dietitian nutritionist for more information on how your diet can help control your condition.