Eczema is a chronic inflammatory skin condition in which your immune system overreacts to irritants and allergens. Stress, infections, and disrupted sleep can worsen it.

If you have eczema, hypersensitivity to irritants and skin barrier dysfunction can result in persistent inflammation. Your immune system overreacts to particles such as allergens and releases pro-inflammatory cytokines, which are substances responsible for creating the sensation of itching.

The relationship between eczema and inflammation doesn’t end there, however. In some people with eczema, lab tests can find inflammatory markers in blood and unaffected skin. This suggests that other sources of inflammation may also play a role in eczema symptoms.

Eczema is a broad term for a group of inflammatory skin conditions that cause irritation, discoloration, and severe itching. Over 31 million people in the United States have some form of eczema, with atopic dermatitis being the most common.

While there’s currently no cure for eczema, taking steps to reduce inflammation in your body can help improve symptoms or prevent them from worsening. Continue reading to learn how to reduce inflammation that can worsen or trigger eczema.

Sleep is an essential function of the human body. Not getting enough sleep can cause a variety of chronic mental and physical health conditions and may also affect your immune system.

The Centers for Disease Control and Prevention (CDC) recommend 7 to 9 hours of sleep for adults.

A 2021 review found that lack of sleep can lead to a chronic inflammatory state and increase your risk of infectious and inflammatory conditions.

Getting sleep isn’t always easy when you live with eczema, however.

“In patients with eczema, getting quality sleep can be difficult, as periods of arousal during sleep can trigger reflexive scratching,” Dr. Amy Huang, a board certified dermatologist from New York, New York, explained. “Most people are not aware that they can awaken at least two to six times a night. Getting quality sleep allows the skin to heal and decreases the chance of awakening with scratching.”

You can help improve your sleep by:

  • avoiding electronic use before bedtime
  • keeping a consistent sleep schedule
  • avoiding large meals and stimulants like caffeine at night
  • being physically active during the day
  • keeping your bedroom cool, dark, and quiet
  • use cotton bedding
  • adopting a calming routine before bedtime, such as a warm shower or reading

Getting regular exercise may help manage inflammation in your body.

A 2020 review found that physical inactivity is associated with chronic, systemic inflammation, which can increase one’s risk of chronic disease. Regular exercise may help reduce visceral fat, which can contribute to chronic inflammation.

Maintaining a moderate weight can also help prevent other chronic conditions that contribute to inflammation, such as cardiovascular disease and type 2 diabetes.

Current physical activity guidelines for Americans suggest adults get 150 minutes of moderate-intensity physical activity each week, with 2 days of muscle-strengthening activity.

What exercise counts as moderate intensity?

Moderate-intensity exercise is physical activity that makes you work hard enough to breathe harder, raise your heart rate, and break a sweat. You should still be able to carry on a conversation. Examples can include:

  • a brisk walk or hike
  • swimming or water aerobics
  • cycling or rollerblading on level ground or with a few hills
  • playing doubles pickleball or tennis
  • pushing a lawnmower, gardening, or raking leaves
  • mopping or vacuuming floors
  • dancing
  • using a stair stepper, elliptical, or rowing machine
  • strength-training exercises like planks, squats, or push-ups

A calorie-dense diet high in ultra-processed foods may contribute to inflammation by increasing the risk of chronic conditions such as:

  • obesity
  • type 2 diabetes
  • cardiovascular disease
  • cancer

Ultra-processed foods, alcohol, and foods with added sugar may also directly trigger low-grade inflammation in the body.

A balanced diet can help you maintain a moderate weight and reduce exposure to inflammatory foods.

Current dietary guidelines recommend limiting:

  • added sugars
  • added sodium
  • saturated fats
  • trans fats
  • cholesterol

The guidelines also recommend staying within your caloric needs while focusing on:

  • fruits, vegetables, and whole grains
  • fat-free or low fat milk products
  • a variety of proteins from lean meats, seafood, eggs, legumes, soy products, nuts, and seeds

You can take these strategies one step further by including items in your diet that may help reduce inflammation, such as:

  • omega-3 fatty acids
  • probiotics
  • flavonoid antioxidants (colorful fruits and vegetables)
  • spices high in antioxidant compounds, such as turmeric, ginger, and cinnamon

If your eczema symptoms have food triggers, try to avoid them. If you are unsure if certain foods may be a trigger but aren’t sure, you can work with a doctor to try an elimination diet to help identify and avoid triggers.

Fighting infection requires a response from your immune system, which leads to inflammatory processes that may trigger or worsen eczema symptoms.

Eczema may make you more prone to infections, and Huang recommends closely monitoring your skin for early warning signs. “Eczema plaques can occasionally become superinfected with skin bacteria, which can hinder healing,” she explained. “Treating superinfections promptly can decrease wound healing time.”

Symptoms may include:

  • skin discoloration
  • warmth or swelling at the infection site
  • yellow crusting

The sooner you treat an infection, the sooner inflammation from that infection can improve.

You can help reduce your risk for infections by:

  • washing your hands regularly
  • wearing a face mask in crowded places
  • sanitizing light switches, door handles, and other high-touch areas often
  • avoiding touching your eyes, nose, and mouth with unwashed hands
  • not sharing items like lip gloss or beverage containers
  • resisting the urge to scratch or pick eczema skin
  • taking care to avoid cross-contamination with raw ingredients like meat, poultry, and eggs

Smoking can negatively affect almost every organ of your body, including your skin. If you smoke, you expose your cells to thousands of chemicals, of which at least 250 are known to be harmful.

Smoking causes irritation, damage, and injury to tissues, which can result in an inflammatory response.

According to a study from 2022, within 12 weeks of smoking cessation, inflammatory markers in the body significantly decrease, and the risk for certain chronic inflammatory conditions also declines.

Stopping smoking, if you smoke, may help relieve eczema symptoms.

If you smoke and want to quit, talk with a doctor, such as a primary care doctor, about smoking cessation techniques that may help.

Inflammation is a part of your body’s natural stress reaction. When you’re anticipating a challenge or perceiving a threat, your body releases pro-inflammatory chemicals and hormones to prepare you for action.

In the short term, these biochemical processes aren’t harmful. Prolonged stress, however, leads to persistent inflammation, which can cause damage to your cells. It can also trigger eczema.

Managing stress before it becomes chronic can be important in preventing systemic inflammation.

Stress management techniques include:

  • cognitive behavioral therapy (CBT)
  • breathing exercises
  • grounding techniques
  • physical activity, such as taking a walk
  • listening to music
  • engaging in art or creativity
  • mediation
  • counting slowly
  • aromatherapy
  • mind-body arts like yoga

Use any prescribed products as directed. This includes topical products, such as creams and ointments, and oral or injectable medications. Different types of eczema may need tailored management.

However, staying on track with an eczema treatment can help keep symptoms manageable when other inflammatory processes might exacerbate them.

If you’ve been missing out on a full night of sleep, for example, keeping up with your current therapies can help prevent an eczema flare-up from becoming unbearable.

“The most important tip is to get evaluated by a board certified dermatologist (skin doctor) for prompt treatment,” said Huang. “Dermatologists can prescribe a variety of topical, oral, and injectable medications that can effectively treat anything from mild to severe eczema.”

She recommends generously applying moisturizer, using products for sensitive skin, and avoiding hot showers or baths and frequent scratching.

When you can’t stand the itch, Huang said, “Applying an ice pack wrapped in cloth to stubbornly itchy areas can relieve itching in many cases.”

If your plan doesn’t seem to be working to manage your symptoms, it may need revisiting during an appointment with a dermatologist.

If you don’t already have a dermatologist involved in your eczema care, consider scheduling an appointment with one. They can help develop a treatment plan tailored to your symptoms and triggers.

Skin that’s hypersensitive to irritants or has a dysfunctional barrier can cause persistent inflammation and a spectrum of skin conditions known as eczema.

Other sources of inflammation, such as chronic stress, infection, and smoking, may exacerbate eczema symptoms by compounding your body’s inflammatory response.

Reducing other sources of inflammation can help you improve your current eczema symptoms and manage the severity of flare-ups.