TEN TOP TIPS TO EASE ECZEMA

Ten Good Tips to help Make Life with Eczema Easier

Use Natural irritant free soap like Marble Hill's Neem Oil Soap

Everyone who struggles with eczema everyday knows how much effort it involves. Life seems to revolve around eczema and stress levels soar.

Having a long term interest in eczema myself  I am always looking out for ways to make life with eczema easier and here is a list I found online recently which I thought was very clear and sensible, ten good tactics which, when you take them on board, can help inform an eczema-friendly approach to life, hopefully lowering the tension.

I have  gathered them together as a “Ten Commandments “ at the bottom of the article so that if you wish, you can print them off as a reminder list.

I think they are simple, sensible and easy to follow and I hope they help to make life less of a grind!

1.      Know your eczema triggers. Many things can set off a flare-up of eczema and they vary from individual to individual. Fragrances in bodycare products, perfumes and body lotions are all potent irritants. At Marble Hill we have recently focused on the problems with MI (Methylisothiazolinone), the preservative found in everything from body washes to laundry products and other triggers can include dust mites, pet dander and foods. It is helpful to think about what might have caused an attack and try to pick out what caused it and then avoid contact with the problem.

2.     Moisturise, moisturize, moisturize. Regular moisturising with unscented moisturisers is one of the best things eczema sufferers can do. After bathing or showering is a time when the skin is particularly receptive to moisturizing and always remember to be generous when applying the cream or ointment you choose as many sufferers underestimate how much their skin actually needs.

3.    Manage temperatures at home. Although we can’t control the weather we can control the house. Turn down the thermostat if your home is very dry or hot in winter and think about fans in the summer. Sudden temperature fluctuations can be a shock to eczema-prone skin so cover up in winter. Many people find that their extremities are vulnerable so always keep a pair of gloves handy in winter, the more protective the better on the fingers.

4.     Don’t scratch eczema patches. This may sound obvious but scratching may worsen itch and can cause infection. If moisturizing more generously/frequently does not do the trick seek advice from your health professional: they may recommend strategies such as cold cloths, moisturising baths or itch –relieving medication?

5.     Keep sweating to a minimum Easier said than done, perhaps if you are keen on sport or the gym but sweating can worsen eczema and it is advised that a shower as soon as possible after exertion is a good practice. Also try to avoid sweat-inducing fabrics or extra-high TOG duvets

6.      Wear eczema-friendly fabrics: Wool is often a problem, as are polyester synthetics. Cotton and cotton blends are better and it is a good idea to wash clothes before wearing them for the first time. It is recommended to always use liquid fragrance –free laundry products and omit fabric softener. It is still possible to obtain pure soap flakes but they are hard to find and many people rinse twice to remove the maximum amount of laundry soap residue.

7.      Watch your stress levels. Eczema is often worse when stress is high - exam time for example. Then the eczema makes you tense and uncomfortable, a classic vicious circle. Stress reduction techniques like yoga, deep breathing and biofeedback or meditation can all be used and exercise is potent stress-buster so a walk in the fresh air can be a big help.

8.      Sensible bathing/showering. Hot water and long showers are all bad news for eczema flare-ups .Use cool, not hot, water and avoid rinsing away all your skin oils by keeping showers short. Avoid scrubbing actions when cleansing and don’t use strong liquid body washes or harsh soaps, instead choose a gentle, moisturizing option and don’t overdo it. Often simply changing from a liquid detergent based shower gel to an un-fragranced gentle soap can have excellent results.

9.      Protect your hands. Water and detergents can wreak havoc with hands and they need to be protected. Use gloves for protection, making sure to avoid latex if you are allergic and try not to wear rubber gloves for more than 20 minutes at a time. Wash hands in cool, not hot water and remember that most moisturisers are over 50% water and that as the water evaporates it can make dermatitis even worse, we recommend either pure Shea Butter (SheaSalve) or in very dry situations, PediSalve to moisturise skin without irritation. Both are 100% natural products and neither contains any water or irritant additives and are intensely moisturizing. If you are finding shampoos are irritating your skin get help when washing your hair or use gloves and keep your hands out of washing-up water as dishwashing liquids are very drying and irritant.

1    Use eczema medication/get medical support when you need it. If modifying your lifestyle alone is not enough get your doctor’s advice on how to handle your skin conditions. Your doctor can counsel you, prescribe medication or refer you to a specialist if needed.

Ten Commandments of Eczema!

Know your eczema triggers.

Moisturise, moisturize, moisturize, and remember to use irritant free products.

Manage temperatures at home.

Don’t scratch eczema patches.

Keep sweating to a minimum

Wear eczema-friendly fabrics

Watch your stress levels

Sensible bathing/showering

Protect your hands.

Use eczema medication/get medical support when you need it.

Please note that this article reflects my own personal views and should not be used as a substitute for medical advice. Always contact your own medical professional if in any doubt.

BoostYour Metabolism

BoostingYour Metabolism: Five Top Tips to help you reap the greatest benefits from your weight loss regime.

Eat and lose weight?

Are you on a diet? Are you thinking of starting one? Are you giving up? Most women would answer "yes" to one of those questions and it is so easy to get discouraged but what if we could boost the amount we lose on a day by day basis simply by making some small but critical adjustments to our lifestyle?

Dieting is never easy but here are some tried and tested suggestions which can help you get the most out of your efforts to lose weight:

1. Snack to lose weight

Amazingly, eating more often can help you lose weight! When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack in between meals keeps your metabolism up, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime. An apple or dry crispbread or a measured amount of peanuts with a bottle of water or low calorie canned drink are all handy things you can easily have with you in case you are ravenous and mealtimes seem hours away. Arriving home starving easily leads to pigging-out and a nutritious snack can mean the difference between a healthy sandwich and a binge.

2. Stay hydrated

Drinking two 8 fl oz glasses of water before a meal can increase the sense of fullness, reducing appetite. Research shows that drinking water before a meal is a simple, cheap and effective route to weight loss. Furthermore, your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. Also, snacking on fresh foods such as fresh fruits and vegetables, which naturally contain water, rather than high-calorie crisps, chocolate or biscuits, is more filling and less fattening.

3. Stand more, sit less

When a person is standing they are using their muscles more than when they are sitting still. In the past it was common to spend much more time on our feet - even standing at a desk to do clerical work and our current way of life which involves long periods of sitting not only encourages obesity but has also been linked to heart and lung disease and even cancer. So, even if you do not want to lose weight it is very important to spend as much time as possible on our feet rather than sitting. 

4. Burn fat faster with protein

Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtimes. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans and eggs. An open tuna sandwich with extra tuna and one less slice of bread, or a bigger helping of meat and fewer potatoes, for example.

5. Avoid crash diets

Crash diets - fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories a day -- are bad for anyone hoping to speed up their metabolism. OK, you see the pounds fall off but it backfires, since the weight is mostly water and also muscle bulk which in turn slows your metabolism. Vital food groups are often excluded reducing vitamin and mineral intake so that you end up in a poorer state of general health.  Research shows that you put it all back on and often even more than you started off with. A less extreme reduction in food intake consuming a balanced diet and exercise achieving a weight loss of no more than 2 pounds per week is the most successful in the long run and has no ill effects on your metabolism.

If you are serious about losing weight, follow these tips and take it day by day.

Look after your skin this Summer

Be “Sun-Safe” this Summer!

With skin cancer, particularly sun-related melanoma an increasing problem, the British Association of Dermatologists are running their annual Sun Awareness campaign from April to September and this year May 5th – May 11^th  is Sun Awareness Week.

With summer and holidays around the corner now is a good time to start thinking about keeping your skin safe while in the sun and the Sun Awareness campaign highlights the importance of a sensible approach to sun exposure and how to detect skin cancers early. Not only does it encourage people to self-examine their skin for signs of cancer, it also seeks to teach about the dangers of sunburn and to discourage people from using sunbeds, which are known to be related to an increased rate of skin cancer.

Ultraviolet light is composed of UV-A and UV-B rays.

UVA rays penetrate deeply into the skin and are nicknamed “UV-A (for Ageing)”, they can go through both glass and clothing and speed up skin ageing and increase the risk of skin cancer.

UVB rays - “UV-B (for Burning) “are partially stopped by the upper skin layers, cause burning and stimulate tanning.

We all need to be aware of the risks of sun exposure and there are some general rules which we should all follow, like keeping babies and small children under the age of three out of direct sunlight, avoiding the sun between the peak hours of 10 am and 4pm, seeking shade when possible and remembering that sunlight can affect the eyes, so wear sunglasses that provide 99-100% UVA and UVB protection for choice.

The MD Anderson Cancer Centre’s Five Tips for Using Sunscreen safely include:

1.      Get UV-A and UV-B protection.

 ALWAYS make sure that the sunscreen you buy protects against both       types of UV light, protecting against both sunburn from UV-B and potentially    cancer-causing UV-A. There are now brands of sunscreen which rely on the physical properties of their ingredients such as zinc or titanium dioxide to block the sun’s rays which you may prefer, but it is wise to check all these products out online or in consultation with your doctor if you have concerns.

2.     Choose SPF30 or HIGHER

It is the sun protection factor in the product which shields the skin. The minimum recommended is SPF 30 which absorbs about 97% of the burning rays, but SPF 50 only absorbs 98%, a mere 1% more, so  a higher SPF needs to be applied as often and in the same amount as SPF30.

3.     Apply sunscreen early and LOTS of it

Sunscreen does not absorb immediately so apply it 30 minutes before heading out. Most people do not use nearly enough, either: a leading dermatologist says: “You need to apply one ounce of sunscreen – the size of a golf ball to EVERY PART of your body exposed to the sun.” That is a lot of sunscreen as it includes ears feet and the back of the neck as well as arms, legs, back etc.

4.     Reapply sunscreen every two hours, minimum.

Sunscreen does NOT last all day. It wears off after a couple of hours and although it may say water-resistant it is never water proof. Water, snow and sand can all intensify the sun’s rays and make early reapplication necessary, while spray sunscreens simply come off more easily. In these cases it may be necessary to apply afresh after only 60- 90 minutes.

And that means another golf ball sized handful to each area.

5.     Don’t rely on sunscreen alone

Sunscreen is not a guarantee of sun safety, and as mentioned above other protective strategies include using a lip balm of SPF 30, a tightly woven hat with a wide brim, wraparound sunglasses with UV protection and either tightly woven dark, long sleeved shirts or the special sun-protective clothing now available, particularly for children.

 Keeping an eye out for skin cancer.

Many of us have moles and they are a common site for melanomas to arise. It is recommended that what we need to be looking for are changes in how moles look and when it comes to self examination for skin cancer there is a simple way of   approaching it. The American Academy of Dermatology A-E checklist is very useful, their recommendation is that is a mole or pigmented spot shows the following signs that you should immediately contact your doctor.

A – is for Asymmetry: One half of the mole does not match the other half

B – is for Border irregularity: The edges are ragged, notched or blurred.

C – is for Colour that varies from one area to another.

D – is for Diameter: While melanomas are usually greater than 6mm (the size of a pencil eraser) when diagnosed, they can be smaller. 

E – is for Evolving: A mole or skin lesion that looks different from the rest or is changing in size, shape or colour.

An interesting and easy exercise to assess your own skin cancer know how is the following quiz which is accessed via the following link.

http://www.aad.org/spot-skin-cancer/spot-skin-cancer-quiz

In the meantime I am sure that we all hope to see the sun at some point this summer, so keep your fingers crossed and be ready to enjoy its benefits for our bones, spirits and enjoyment of our beautiful countryside!