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Disclaimer:

The information contained within this document is for informational purposes only. It is not intended to be used as medical advice and is not a substitute for medical services. The statements made within this product have not been evaluated by the Food and Drug Administration (FDA). These statements are not intended to diagnose, treat, cure, or prevent any disease. You should always consult with a health care professional before starting on any health plan, fitness regimen, or taking supplements.

The Author of "Healing Eczema: Why Dieting isn't Enough,‖ Abby Lai, Prime Physique Nutrition, and anyone and any business associated with www.primephysiquenutrition.com does not assume any liability for the misuse of the information contained in this e-product and will not be held accountable for any adverse effects or consequences resulting from the use of any suggestions or procedures described in this e-product, whether it be direct, indirect, consequential, special, exemplary, or other damages.

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Contents

Preface: ...... 5 Introduction: ...... 7 The Importance of a Healthy Gut ...... 8 So, what is leaky gut syndrome? ...... 9 Could a leaky gut be behind your eczema? ...... 10 The Hidden Causes of Leaky Gut Syndrome and Eczema ...... 11 Poor digestion ...... 11 Poor food choices ...... 12 Stress ...... 13 Toxins ...... 15 Stomach acid, enzymes and minerals ...... 17 Low Stomach Acid ...... 17 How do you improve low stomach acid? ...... 18 The problem with antibiotics ...... 20 More Reasons Your Healthy Eating Isn’t Healing Your Eczema ...... 21 Deficiency in Omega 3’s ...... 21 You are deficient in Vitamin D ...... 24 You’re overloaded with heavy metals ...... 25 Heavy metals and the immune system ...... 26 Sources of heavy metals ...... 26 You’re deficient in antioxidants ...... 27 Vitamin C - a natural antihistamine ...... 28 You’re deficient in minerals, especially magnesium and zinc ...... 28 You’re deficient in magnesium ...... 28 You’re deficient in zinc ...... 30 Your Liver isn’t functioning optimally ...... 31 Signs of an overloaded liver ...... 31 How to support your liver ...... 31 Summary: Good Nutrition is Not Enough ...... 32

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How long will it take to see healing? ...... 33 Your Action Plan to Start Healing ...... 34 Restoring Your Digestion ...... 34 Restoring Your Gut: “Healing and Sealing” ...... 37 Step One: Eliminate toxic inflammatory foods ...... 37 Step Two: Balance gut flora ...... 38 Step Three: Eat well ...... 38 Healing Foods to Eat (to Break Through the Biofilm and Heal Your Gut) ...... 39 Apple cider vinegar ...... 39 Coconut products ...... 39 Homemade bone broth/stock ...... 40 Cultured and fermented foods ...... 41 Prebiotics ...... 41 Digestive enzymes ...... 42 L-Glutamine ...... 42 Licorice root ...... 43 Quercetin ...... 43 A Comprehensive Eczema Eating Plan ...... 43 Daily Eczema Diet ...... 44 Healing Eczema Once and for All ...... 46 About Abby ...... 47

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Preface:

Hey there!

I just want to start by thanking you from the bottom of my heart for purchasing this book. It means a lot to me and I really appreciate it. I’ve spent a lot of time and energy researching, learning and reading on new things to help improve eczema. Not only that, but as an individual who has gone through my own difficult battles with eczema, diet has definitely helped immensely, if you’ve read my story here.

However, since starting my blog, I have received countless emails from readers asking me why they’ve changed their diet and they haven’t seen any results yet. There can be many reasons for this, which I cover in this e-book.

Some people require so much healing that they need to remain on a ―healthy‖ diet long enough to see a difference, while for others, it can be more complicated.

I remember changing my diet for 2 months, and my skin kept getting worse and worse during that time; I couldn’t understand why; I thought I was doing something wrong. Little did I know, my body was slowly healing itself.

For each person, the cause of the eczema can be different, and what works for one person may not work for another. If you’ve been following a healthy diet, like the ones I’ve written about here and here, my eBook explores more reasons why eating a healthy diet may not always be enough to heal your eczema, yet.

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Since eczema caused me so much struggle and pain in my life, I feel such great passion (and privilege) to dedicate much of my time and energy to research this, so that I can pass more knowledge onto you, my reader.

Here was my skin before and after switching to natural remedies

This book is a compilation of everything I learned through my experiences, research, and talking to many eczema sufferers over the years, so that you can avoid my mistakes and clear your skin as soon as possible.

I hope that this book will serve to encourage you and give you hope that you will find something to help your eczema. Rather than feeling discouraged at what your skin is like now, I hope you will find faith and hope, knowing that making small changes will lead you to healing.

Your skin will heal – just believe.

I’m praying for you and supporting you, all the way.

With love,

Abby

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Introduction:

It’s a reasonable assumption that if you could only just eat perfectly, you’d have perfect health. Good nutrition is so obviously one of the best choices you can make for your health, that it can be a bit of a disappointment when you notice your healthy eating regime doesn’t have the effects you were hoping for.

With eczema, particularly, many people find that their diet has a definite impact on the severity of their symptoms - and yet, there are also those who seem to eat perfectly for months and still have devastating flare ups.

What’s going on?

Well, one of the problems is the temptation to look at the human body as though it were nothing more than a very sophisticated engine. Good food in, good health out, right? The trouble is, the nutritional value of a given food might not represent the exact nutrition that ends up being absorbed by your body.

In the next few chapters, we’ll look at hidden factors that could be quietly undermining your efforts at healthy eating… and consequently your ability to heal your eczema from the inside out. A nourishing, healthful diet will help eczema, but not before your body is healthy and able to make good use of that nutrition in the first place. We’ll look at the role that digestion plays, both in causing eczema and in interfering with your ability to heal it.

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The Importance of a Healthy Gut

It’s crazy when you think about, but there are more tiny bacterial microorganisms in your gut than there are cells in your own body. In fact, your gut is home to 100,000,000,000,000 (100 trillion) microorganisms!1 Our gut contains 10 times more bacteria than all the human cells in the entire body (with over 400 known bacterial species). Most of the genetic material making up your intestinal lining doesn’t even belong to you - and scientists are still exploring the whole ecosystems that flourish deep in each person’s gastrointestinal tract.

When you consider how complex a system your gut flora really is, it’s a wonder that people don’t pay more attention to it when considering diet and digestion - and health in general. There are whole universes of different bacterial colonies living in the healthy person’s gut lining, and an imbalance can quickly throw its delicate processes out of whack.

Take, for example, Candida Albicans, a yeast like parasitic fungus that is about as bad as it sounds. Ordinarily, Candida particles are kept in check by other ―good bacteria‖ in the gut and so never get the chance to overgrow.2

But antibiotics can kill off good bacteria and allow Candida to gain a foothold. If you regularly experience bouts of thrush, cold sores on the mouth, bloating, fatigue, depression and poor digestion, you may be battling a Candida infection.

The trouble is, Candida can damage the delicate lining of your intestinal wall, perforating it and leading to the horribly named ―leaky gut syndrome‖.3 When this happens, tiny particles of undigested food enter into the bloodstream directly and cause havoc.

Because the lining is disturbed and unable to do its job, no amount of healthy eating is going to have an effect. The body simply cannot process food properly. What’s more, a Candida overgrowth is just one of the many, many imbalances that can throw your digestive system off balance. At the root of it all, is a compromised gut.

1 http://articles.mercola.com/sites/articles/archive/2003/10/18/bacteria-gut.aspx 2 http://www.sciencedaily.com/articles/c/candidiasis.htm 3 http://www.drweil.com/drw/u/QAA361058/what-is-leaky-gut.html

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So, what is leaky gut syndrome?

The lining of the GI tract is like an extremely fine mesh filled with tiny holes. This lining is selectively permeable, and one of its main functions is to allow only some particles through and filter out others. 80% of your body’s immune cells are located here, which is why, this is in fact the basis of your body’s immune system.4

When the lining is damaged, the permeability is increased and the tiny holes become bigger. Even a small increase in permeability means that unwanted particles can pass through. This is bad news because things like gluten, bacteria, food particles and viruses leak their way into your bloodstream.

Since the gut is one of the body’s biggest immune defenses, when it fails, the next best thing is for the body to have an immune reaction elsewhere to deal with the infection. This could happen constantly on such a low level that you barely notice. What you may notice, however, is an overwhelming sense of being unwell.

In the long term, the rest of the body is so stressed with trying to process food particles that have broken through the gut lining’s defense, that an allergic reaction can develop and the body starts to view certain food substances as harmful.

This allergic response can go unchecked for so long that eventually the body caves under the stress and inflammation and serious conditions can develop, including arthritis, irritable bowel syndrome, psoriasis, depression and anxiety, headaches, chronic fatigue, inflammatory bowel disease and… eczema.

On top of a host of autoimmune disorders, the body is unable to properly digest much of the food taken in, meaning you’ll also have to deal with malnutrition and malabsorption - even if you eat right.

Vitamin B12, zinc, magnesium and iron are amongst the most poorly absorbed minerals. Without them, the body is fatigued and has poor immunity and hormone regulation.

4 http://www.ncbi.nlm.nih.gov/pubmed/10564096

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Could a leaky gut be behind your eczema?

Leaky gut and the associated symptoms can range anywhere from very mild to severe and even life threatening. One of the signs that your eczema may be caused by an impaired gut is when long term healthy eating seems to have very little effect.

Other signs include:

● Suffering multiple food allergies, including to gluten and dairy ● Bloating after meals ● Fatigue and sluggishness ● Headaches ● Weight gain - even while you maintain the same diet ● Metabolic and thyroid conditions ● Skin issues, including eczema, rosacea and acne ● Diarrhea and constipation

It’s unfortunate that many people develop a leaky gut almost from birth. Ordinarily, a mother will inoculate her child with her own gut flora during the process of natural childbirth. If a child is born via Cesarean section, however, the child misses out on that gift of immunity from his mother and may begin life with dysbiosis, or an imbalance in intestinal flora.

The advent of antibacterial soaps and overprotective parenting has also meant that children may not get enough exposure to immune-stimulating elements from their environment. For some people, the state of ill health, fatigue and poor digestion is more or less all they’ve ever known.

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The Hidden Causes of Leaky Gut Syndrome and Eczema

The picture can get complicated pretty quickly. In the complex dance of digestion, one impaired element quickly disrupts other elements, and it can be difficult to say what caused what.

Eczema may well be only one symptom of a much larger constellation of symptoms; in other words, the tip of the iceberg. Here are some ways that you may unknowingly be creating a leaky gut and, indirectly, prolonging your eczema.

Poor digestion

The digestion process actually starts well before the food reaches your stomach and intestines. Properly cooked and prepared food ensures that what goes into your system is easily processed with the minimum amount of stress.

To start, failing to chew properly may seem like no big deal, but food that is bolted down in a hurry can really tax the system. The digestive enzymes in the mouth start off a chain of enzymatic reactions in the rest of your body, but if you chew and swallow too quickly, you are missing out on this important, ―pre-digestion‖ stage.

When you don’t take the time to break food down properly as you chew, you’ll give your stomach extra work to do that even further interferes with digestion.

Such a simple thing like digestion may not appear to affect your skin, but when food is not chewed well, nutrients may not get extracted from the food and the undigested particles become food for bacteria in the colon; this can lead to bacterial overgrowth, flatulence, and other symptoms of indigestion and eczema.

Digestion is a demanding task for your body, and it is directly linked to the health of your skin. Here are a few tips to support your digestion in order to help heal your skin:

● Take smaller bites of food to begin ● Chew slowly and steadily, or until your mouthful of food is liquid

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● Finish chewing and swallowing completely before taking another bite of food ● Drink fluids away from foods (as fluids can dilute the stomach acid and digestive enzymes) ● Avoid eating on the go or when you’re stressed ● Take time to enjoy your meals (away from TV, cell phone or distractions)

In my personal life, I found that there was a direct correlation between my digestive health and my skin health; I noticed that as I started to implement good digestion tips, not only did my skin start to heal significantly, but my bloating and gas also declined drastically! This was proof to me that digestion and skin health are strongly tied together.

In my quest for healing, this was one of the most important lessons I’ve learned and implemented. I would highly encourage you not to underestimate the importance of this step.

Even to this day, digestion is my number one priority. I chew slowly and thoroughly until the food becomes liquid in my mouth. I credit my naturopath (who guided me through the entire healing process) for teaching me this, as it has really impacted the quality of my overall health and skin.

Poor food choices

Many foods that are commonly understood to be ―healthy‖ are actually anything but. Especially for an intestinal tract that is already weakened and compromised, certain foods only serve to irritate your system and leave you feeling sluggish.

For example, while it’s true that wheat sensitivity is sometimes overhyped, it’s no exaggeration that for a fragile gut lining, the wheat protein, gluten, can be incredibly difficult to digest. Since gluten is particularly inflammatory, removing just this single plant protein has huge effects on allergies in general.5

Grains of all kinds naturally contain plant proteins called phytates and lectins. In nature, these serve to deter animals from eating them and are very mild poisons. Though the human body can eventually break them down, a more sensitive system may be

5 http://www.huffingtonpost.com/amy-myers-md-/effects-of-gluten-on-the-body_b_3672275.html

12 compromised by too many grains in the diet, eventually leading to minerals from other foods being malabsorbed.6

What happens is that these plant proteins enter the GI tract and bind to the cells of the intestinal wall, damaging them in the process and creating the holes that lead to a leaky gut. Other foods that have a high phytate content include rice, spelt, peanuts and soy, although all grains contain some phytates.

Some people also claim that GMO foods or those that have been heavily hybridized may contain higher levels of phytates, especially those that have been bred to be extra- resistant to pests. Certain grains may be worse offenders than others, so if you’re unsure, it may be better to avoid grains entirely while your body is healing.

This is not to say that your body can’t heal when you eat grains (as I know my body was able to heal despite eating it), but removing it or simply decreasing the amount of grains you eat during your healing process may help to speed up the healing.

Dairy is another culprit as some people simply lack enough of the enzyme lactase needed to properly digest milk. Undigested milk proteins in the body may build up and start to become toxic to the system, leading to diarrhea, bloating and pain.

Conventionally farmed milk is pasteurized and many of the healthful enzymes in the milk are destroyed. These enzymes would have helped digest some of the milk protein called casein, which can severely irritate the GI tract. Some people find drinking raw, organic milk is much easier to digest (although it may be more difficult to find).

Lastly, sugar is very inflammatory and can really damage the gut lining by feeding bacterial overgrowth and encouraging yeasts like Candida to grow. This bacteria creates byproducts that slowly eat away at the integrity of your gut lining.

A little later in this book, we’ll explore ways to eat dairy and grains so that they don’t disturb the GI tract quite as much.

Stress

Many people write stress off as a serious health consideration, or else lump it in together with ―mental health‖, as though mental health were completely separate from physiological health.

6 http://wellnessmama.com/575/how-grains-are-killing-you-slowly/

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The fact is, the stress response in the body is largely physical. As a remnant from our fight-or-flight days, the body still responds to perceived threats in the environment with a cascade of hormonal and chemical responses in the body.

Cortisol is most commonly associated with stress, and indeed regularly dousing your body with shots of cortisol has a real, negative effect on your health. Following a burst of stressful hormones in the body, the immune system is considerably weakened and a window period opens for inflammation to spread and microorganisms to invade.

Occasional stress is normal and even helpful, but chronic stress in time will overtax your body and weaken your defenses.

During stress, your body actually shuts down digestion to focus on using all of the available energy for fighting or fleeing.7 This can have severe ramifications for your overall health. If you’re constantly eating when you’re stressed, emotionally eating (like I had a habit of doing), or if you constantly ―eat on the run,‖ this can lead to indigestion, leaky gut, and add onto your symptoms of eczema.

The scary thing about leaky gut and mental disorders is that one can reinforce the other. Stress can tax the digestive system and lead to a weakened immune system. When this happens, harmful elements enter into the bloodstream and cause trouble - some of them even entering into the brain and nervous system. Compelling research has been done to show that at least in some cases, food allergies and increased gut permeability are behind symptoms of autism, depression and anxiety.8

What’s more is that stress can lower the immunity directly on the surface of the skin, wherein the body does not produce as many antimicrobial peptides and contributes to infection and inflammation.

In my own life, stress has really affected my skin. Several years ago, the last 10% of my skin was the most difficult to heal, even when the rest of my body had healed. Although I ate a healthy diet and had been working on my gut health, I couldn’t figure out what was stopping the rest from healing.

At this point, my job was getting too stressful for me and I decided to take a leap of faith to quit my job and pursue nutrition school full time. Once I quit my job (which was incredibly scary to do at the time), the result was miraculous; the stress had lifted off, the last 10% of my skin began healing quickly, and for the first time in my life, the

7http://articles.mercola.com/sites/articles/archive/2011/01/06/what-you-need-to-understand-about-your- digestive-system-to-improve-your-health.aspx 8 http://articles.mercola.com/sites/articles/archive/2012/09/05/microbes-manipulate-your-mind.aspx

14 insomnia that I had lived with for over a decade had disappeared! I credit my healing to the removal of stress in my life.

If stress has merely become a part of your life, your eczema plan may entail a broader lifestyle overhaul - one that includes taking care of your state of mind and giving yourself plenty of time and space to relax.

Easy ways to do this include beginning a meditation routine (just a few minutes a day will help), getting plenty of good quality sleep, writing in a journal to help untangle stressful thoughts and feelings, doing yoga or stretching before bed, or even taking part in counseling or therapy if what’s stressing you is more persistent.

Breathing exercises are also important to help you relax. In fact, deep breathing is one of the best ways to lower stress in the body. When you breathe deeply, it sends a message to your brain to calm down and relax. Research has shown that breathing exercises like these can have immediate effects by altering the pH of the blood, or changing blood pressure.9 But more importantly, it can be used as a method to train the body's reaction to stressful situations to help reduce tension and relieve stress.

I usually start my day off with deep breathing, saying 5 things I’m grateful for, reciting affirmations (watch my video on affirmations for more information), and 20-30 mins of exercise. At night, I will try to find days to journal to let out emotions and relieve stress. One thing I always do (without fail) is prayer; it connects me to god, helps me find faith and relieve tension.

In addition, many people find a regular routine of calming herbs added to their diet has a cumulative, mood boosting effect. For instance, taking chamomile tea before bedtime may calm your mind and help you relax. Making sure that you are getting enough good Omega 3’s in your diet will also affect your mood - which we will discuss in more detail later on in this book.

Toxins

We no longer live in Eden and the world is unfortunately awash with additives, preservatives and other man-made chemicals. Leaky gut in particular is aggravated by oral antibiotics (since these kill of the ―good bacteria‖), pesticides (increased lectin and phytate content), chlorine and fluoride in tap water, aspirin and hormone disruptors leached into water from certain kinds of plastic.

9 http://www.npr.org/2010/12/06/131734718/just-breathe-body-has-a-built-in-stress-reliever

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Wherever you can, drink filtered or spring water and wash fruits and vegetables thoroughly. In your kitchen, choose glass to store food and avoid food that has been heavily treated with pesticides. I also encourage you to opt for natural treatments wherever possible. Although I am not against taking conventional pharmaceuticals when it is absolutely necessary, work with your holistic practitioner to figure out how you can opt for more natural treatments.

A ―toxin‖ sounds like an outright poison, but a toxin can be defined as anything that can cause harm to the body. While most people can intuitively understand that overloading their bodies with mercury or pesticides is dangerous, subtler toxins like grains, alcohol or simply white sugar can be worse as we allow the damage to build up in our systems gradually.

Though there may be nothing officially ―toxic‖ about a slice of wholegrain toast, for some people, this food may damage their intestinal lining, interfere with proper absorption of minerals and disrupt health from the inside out, starting with digestion.

Many people feel as though they just woke up one morning with a full blown disease, but in fact, the majority of people are battling some sort of low-grade, undetectable toxicity. Once full-blown disease develops, the body has already had a long history of trying to manage inflammation, stress and poor functioning.

Of course, suspiciously feeling like everything you eat is a potential toxin is also not sustainable. If you’re in the position of trying to heal from eczema, a good idea is to limit any potential sources of toxins in your diet and environment.

By slowly reintroducing these foods again after your symptoms have subsided, you get a feel for your own personal tolerance levels and sensitivities.

To manage eczema flare-ups and get a handle on your symptoms, consider avoiding the following:

● Coffee o (irritant to eczema, a stimulant, disrupts cortisol and adrenaline levels) ● High Omega 6 oils o (safflower, sunflower, corn, cottonseed are inflammatory) ● Processed white sugar and High Fructose Corn Syrup o (inflammatory and damaging for the metabolism) - but any type of sugar can cause an eczema flare up if individuals are highly sensitive to it (even too much fruit may become an irritant) ● Non-organic soy products o (a cocktail of phytoestrogens, phytic acid and pesticides - avoid completely unless eating organic, non-GMO, fermented soybeans)

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● Wheat o (contains allergy causing proteins) ● Dairy o (the milk proteins can be difficult to digest and inflame allergies) ● Commercially available detergents of all kinds o (opt for a ―green‖ brand or make your own) ● Cosmetics, shampoos and sunscreens o (They can contain heavy metals and preservatives. Pick a natural brand or try to make your own) ● Factory farmed meat o (usually fed on GMO corn, filled with hormones, antibiotics and high in Omega 6 - opt for grass fed, wild caught or free range meat and eggs instead) ● Alcohol ● Corn ● Smoking ● Canned fish ● Processed cheese, cookies, ready meals etc. ● Nitrites in cured meat or wine ● Preservatives and colorants

Stomach acid, enzymes and minerals

Digestion is a complicated process, and made of dozens of separate processes, hormones, enzymes and reactions. For the orchestra of digestion to run well, all the associated organs need to be in peak condition. Impaired pancreatic function can lead to an under or over production of certain regulating hormones. If the liver is also in poor condition, it won’t be able to add its own elements to the digestive process, either.

Low Stomach Acid

I can’t emphasize how important the link is between stomach acid and eczema. You may be eating healthy - but if your body can’t digest the food because your stomach acid levels are too low, it can lead to incomplete digestion and allow irritants to enter the system, which can show up on the skin as eczema.

This is why you can be eating healthy but may not see ―healing‖ take place. In fact, many people with eczema often have low stomach acid, or hypochlorhydria10. HCL is an

10 http://www.positivehealth.com/article/skincare/atopic-eczema-help-for-sufferers

17 important component of protein digestion and also in the uptake of micronutrients, such as calcium, magnesium, iron, zinc, vitamin C, folic acid and beta-carotene.

Improper digestion may mean that that not all the nutrients you intake from food will be absorbed, and poor mineral absorption in one part of the process can also further aggravate impaired digestive function.

You can recognize that you aren’t digesting foods properly if you feel bloating, gas, discomfort, or even burping after your meals. You know that feeling when you burp and you taste a bit of food coming back up? That is a sign of indigestion.

How do you improve low stomach acid?

To increase the acidity of the stomach, start your morning off by squeezing fresh lemon juice in warm water (start with ¼ lemon and gradually increase it to ½ a lemon). This will also help you cleanse your liver, detox your body, and clear toxins from your body. You can also take this whenever you feel bloated to support your digestion. I remember taking this regularly and my skin had gotten softer after taking it for a period of time.

Another thing you can do to support low stomach acid is to take apple cider vinegar (and add it to room temperature water for about 10-15 minutes prior to eating) before meals. It is important that the water is not too cold, as it can interfere with digestion. You can start with 1 tablespoon diluted in water. You may feel a slight warm burning sensation in your stomach once you drink it, which is normal. If you decide to consume apple cider vinegar or lemon juice in water regularly, I recommend drinking it through a straw to protect the enamel of your teeth.

You can even soak apple cider vinegar onto a cotton ball and apply it to any wounds that you might have. Some of my clients have done this, and although they claim it stings at first, they feel that it helps speed up wound healing!

I personally use Eden’s Organic Apple Cider Vinegar product. You can use other brands – but a good quality apple cider vinegar will be raw, unfiltered, and unpasteurized (meaning that it should contain the 'mother', the nutrient-rich sediment responsible for the cloudy amber/brown color in the apple cider vinegar).

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Although supplementing with lemon water and apple cider vinegar in water can be helpful in mild cases, some people may need something stronger to help bring their stomach acid production back into balance.11

Betaine HCL supplementation provides the same type of acid that is produced naturally by the stomach to support proper digestion. By supplementing with betaine HCL for a period of time, the stomach will begin producing sufficient amounts of its own acid, so that supplementation will no longer be needed. Each person varies in dose and length of time they need to supplement with betaine HCL. But in general, taking 500mg Betaine Hydrochloride capsule with your meals will help support your digestion. I also recommend finding an HCL supplement that contains pepsin as it will make it even more effective.

Please note that if you take any type of anti-inflammatory medication, such as corticosteroids or NSAIDs (aspirin, ibuprofen, Advil, etc.), it is best to avoid betaine HCL supplementation due to an increased risk of GI bleeding and ulcers.

For myself, there were two periods of flare ups that I supplemented with HCL and I noticed a significant difference each time. I also noticed that my skin became much softer when I took it, because it helped me to digest foods (which in turn reduced my skin reactions and the inflammation). As always, I recommend working with an informed holistic health practitioner for best results.

Unfortunately, the trouble with digestion that is not at its peak is that there is seldom just one problem.

Rather, people may experience a whole host of complaints that may at first not even seem related. An impaired intestinal lining is vulnerable to parasitic and viral attack, leading to increased infections. If you’re then tempted to take antibiotics, you may further damage your intestinal flora, and aggravate an already tender gut lining by eating foods that only inflame and stress the system.

As you can see, it’s a vicious circle.

11 http://www.sott.net/article/266284-Natural-solutions-to-increase-stomach-acid-and-improve-digestion

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The problem with antibiotics

Lastly, leaky gut is often triggered and exacerbated by the use of antibiotics. This topic is broad and complex, but suffice to say that antibiotics have the unintended consequence of disrupting your own internal gut ecology and giving harmful bacteria a foothold, essentially setting up a domino effect of inflammation, infection and allergies.

While modern antibiotics are supposed to target and kill only certain strains of harmful bacteria, the truth is that our understanding of our own inner flora is in its infancy. Indeed, decades after we’ve invented powerful antibiotics, we are discovering new and previously unknown bacteria and interconnections in the human bowel.

This means that antibiotics often kill beneficial bacteria, throwing things off balance.12 What’s worse is that antibiotic misuse is rapidly breeding superbugs that are resistant to drug treatment. Doctors design even stronger drugs, and the cycle continues. Just as human beings want to survive, so do bacteria. They have an advantage, however, in that they can evolve frighteningly fast, some completing one generation in the space of twenty minutes.

What this means is that the use (and misuse) of antibiotics is actually creating the very problem it wishes to cure. Penicillin, the wonder drug that won its creators the Nobel prize, has gotten less effective against strains of bacteria it was killing only a few years ago.

So, taking antibiotics has the double-whammy effect of weakening your own immune system in the long term, as well as giving the bacteria an evolutionary boost to be stronger the next time round.

Luckily, there are natural and herbal antibiotic alternatives that are safer, more environmentally friendly and more effective than synthetic antibiotics. How to use these is beyond the scope of this book, but the general idea is that plants, having evolved over millennia to avoid infection themselves from bacteria, are rich in complex antibiotics that are superior to synthetic antibiotics that only rely on a single compound.

There are countless effective natural and herbal treatments against staph, candida and influenza infections. These include clove, lemon, garlic, raw unpasteurized honey (or Manuka honey), echinacea, oregano oil and other stronger and somewhat difficult to acquire herbal remedies.

12 http://articles.mercola.com/sites/articles/archive/2003/06/18/antibiotics-bacteria.aspx

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The next time you fall ill or feel that your immune system needs a boost to fight infection of any kind, consider working with a holisitic practitioner to figure out when you can use natural herbal antibiotics instead of commercially available ones. Antibiotics will disrupt the gut flora, have a knock on effect with your immune system, and precipitate allergic reactions, including those associated with eczema.

More Reasons Your Healthy Eating Isn’t Healing Your Eczema

We are not yet done with all the reasons that your body might be out of balance, despite you choosing to eat a very healthy diet. If you have relied on topical treatments alone or have had to deal with doctors who would rather give you a quick prescription for cortisone, than listen to the details of your flare-ups, you might be amazed at the other remedies that can help eczema.

Perhaps one of the biggest failings of modern conventional medicine is its lack of appreciation for how systemic a simple problem like eczema can be. Respecting the holistic nature of your body, you may find that making adjustments to not only your skin care regime, but your diet, your digestion, your hormones, your daily habits, and even your mental health, will help.

You may well uncover a winding path of disease and stress that actually links symptoms you never knew were related, happily solving some other health problems in the process of solving your eczema. This is the advantage of treating the body holistically and systemically: if you are healthy, than all of you is healthy.

Deficiency in Omega 3’s

There are times when you can determine a person’s Omega-3 needs by touching their hands. Are they smooth and soft or dry, flaking or cracked?

Unfortunately, in today’s society, most people are not getting enough beneficial omega- 3 fats.

You need both types of fat in your diet—Omega-3 and Omega-6. It’s not that one is "good" and the other is "bad," but each of them performs distinct biological functions

21 and offers their own unique health benefits.13 It’s more a question of the ratio between them.

Put simply, a diet that is high in Omega-6 but low in Omega-3 increases inflammation, while a diet that includes balanced amounts of each reduces inflammation.

Unfortunately, being deficient in Omega 3’s is just as problematic as being overly- abundant in Omega 6’s. The problem today, is that people who eat a typical Western diet are eating way too many Omega-6s relative to Omega-3s.

Most experts agree that the omega 6 and omega 3 ratio should range from 1:1 to 5:1. However, the estimated ratio range that the average individual eats is between 10:1 to 20:1, with a ratio as high as 25:1 in some individuals.14 Most people in society get far too many omega-6 fats, due to us eating processed foods, junk foods, highly processed vegetable oils (such as canola, sunflower, all hydrogenated oils, etc.) and eating meat products from animals whose diet is also high in Omega 6.15

Without enough Omega 3s, your body’s inflammation increases, and worse than that, the actual tissues of your skin are compromised since they are, after all, made up of fatty acids themselves. This is called a “loss of barrier function” of the skin and is traceable directly to an Omega 3 deficiency.

Increasing your Omega 3 levels is thankfully quite easy. Omega 3’s can be found in foods like nuts (particularly walnuts), seeds, oils, fish (wild caught, coldwater fish is best to avoid heavy metal toxicity) and grassfed meats (grassfed meats are high in omega 3, whereas conventionally raised meat doused with antibiotics and hormones are high in omega 6).

Vegetarians and vegans will have to pay close attention that they are getting a sufficient and quality source of Omega 3’s. Take care to get a good volume of oils, avocado, nuts and seeds into your daily diet.

A wonderful food rich in Omega 3 that you can start incorporating into your everyday

13http://articles.mercola.com/sites/articles/archive/2011/11/11/everything-you-need-to-know-about-fatty- acids.aspx 14 http://authoritynutrition.com/optimize-omega-6-omega-3-ratio/ 15 http://articles.mercola.com/sites/articles/archive/2012/01/12/aha-position-on-omega-6-fats.aspx

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Flax seeds diet are flax seeds. One ounce of flax seeds packs in 6,388mg of Omega 3 (nearly 6 times the RDA)! To get an even bigger boost, you can take a tablespoon of flax oil which delivers 7,196mg of Omega 3.16 A two-tablespoon serving also contains 3.8 grams of fiber. Simply add it to smoothies and even baked goods. Note that ground flax seeds are much better absorbed and utilized than whole flax seeds.

Chia seeds are another great super food that is rich in Omega 3’s. The seeds have nearly 5 grams of Omega 3 in a one ounce serving, and a whopping 5.5 grams of fiber per tablespoon. When they meet with water, they form a gel that is great for thickening smoothies, making puddings, or replacing eggs in baking. One 28-gram serving of these super seeds also has 4.4 grams of protein (nearly 10 per cent of the daily value) and they’re also loaded with nutrients like calcium, magnesium and phosphorous).17

Another option to ensure you’re getting sufficient Omega 3’s in your diet is to use a supplement. Some good options are fish oil, krill oil or cod liver oil.

In one study, people taking fish oil equal to 1.8 g of EPA (which is one of the omega-3 fatty acids found in fish oil) experienced significant reduction in symptoms of eczema after 12 weeks. Researchers believe this may be because fish oil helps reduce leukotriene B4, an inflammatory substance that affects eczema.18

Recently, I have started using cod liver oil more than fish oil, as it is naturally rich in Vitamin D and A to support healthy skin. In addition, when you choose fermented cod liver oil, you also get the additional benefit of a cultured food that makes its nutrients much more bio-available (which means easier for your body to absorb and use). In light of this, I’ve started to use Green Pasture Fermented Cod Liver Oil.

Note: I first looked into cheaper cod liver oil brands, but I found that most commercial cod liver oil (including well-respected brands like Nordic Naturals and Carlson’s) has been over-processed and contain synthetic vitamins A and D.

16 http://plenteousveg.com/vegan-sources-omega-3/ 17 http://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/ 18 http://umm.edu/health/medical/altmed/condition/eczema

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You are deficient in Vitamin D

In recent years, worries about UV exposure and skin cancer have made it difficult for people to acquire vitamin D the natural way - through exposure to sunlight. Though caution with the sun is advisable, eczema sufferers might do well to check that their vitamin D levels are where they should be (you can do this by getting a simple blood test from your doctor).

Vitamin D, also known as the ―sunshine‖ vitamin, plays a vital role in the overall function of the immune system. The T cells / immune cells of the body require the presence of enough vitamin D to carry out their functions. In a way, vitamin D in the body ―switches on‖ T cells so they can complete their duties. Without enough vitamin D, your immune system is simply compromised right from the very beginning.

Studies have shown a direct link between low vitamin D levels and eczema19 (and psoriasis), but typically this is not something eczema sufferers think of when they try to pinpoint the cause of their problems.

Going back to the earlier mention of leaky gut and how it can add to the trouble, a body deficient in vitamin D is also lowered in immunity, so this adds to the leaky gut problem, exacerbates allergies, inflammation, and flare ups - despite you trying your best to eat right.

Just like with Omega 3 deficiency, though, a vitamin D deficiency is relatively easy to combat. Commercially available vitamin D drops are very convenient and can be dropped onto the tongue daily (Vitamin D3 is the more absorbable form that you’ll want to get). This is especially helpful if you live in a country with dramatic winter months and prolonged levels of low light. If vitamin D deficiency is pronounced, you may even choose to buy a specially designed lamp to make sure that your body can synthesize enough vitamin D no matter what the

19 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2914320/

24 weather is like.

If you are blessed to live in a warmer climate, try to add controlled periods of sunlight exposure to your day. A daily early morning walk for just ten minutes will have an effect.

Tip: Vitamin D is a fat-soluble vitamin, so it is best absorbed when taken with fats. Try to take it with good fats, such as coconut oil, extra virgin olive oil, or avocados. You’re overloaded with heavy metals

Heavy metal toxicity is another commonly overlooked cause behind leaky gut, inflammation and eczema. When it comes to eczema, heavy metals can damage the body in two ways. Firstly, the heavy metals most commonly associated with toxicity are:

● Bismuth ● Nickel ● Arsenic ● Thallium ● Mercury ● Lead ● Iron ● Cadmium ● Copper ● Cobalt ● Palladium

While the human body does contain very minute quantities of most of these, problems can develop when the body is overloaded. Heavy metal exposure can lead to a direct allergic reaction on the surface of the skin. The second way that heavy metals can wreak havoc is that they undermine the functioning of the body’s detoxification organs.

These are all the organs responsible for keeping the body cleansed of toxins and waste (i.e. your lungs, liver, kidneys and, importantly, the skin), so when they are damaged, your body has difficulty removing not only the harmful heavy metals, but all waste products and toxins.

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Heavy metals and the immune system

Non-essential heavy metals in the body interfere with the body’s immune cells and cause inflammation and oxidative stress.20 The presence of heavy metals increases the presence of harmful cytokines in the body, while at the same time destroying helpful antioxidants. Heavy metals block nutrients from being absorbed and they simultaneously attack several of the body’s different mechanisms for protecting itself.

Symptoms of heavy metal toxicity can be extremely broad and hard to pin down. Unfortunately, every single one of us has some heavy metal load that our body’s are bearing, so it’s just a question of exactly how much. Toxins in the environment are unavoidable; certain foods, drinking water, pollution, even cosmetics and medications can contain heavy metals that build up in the body over time.

While a strong immune system and well-functioning liver can ordinarily defend against this, an already compromised body will find it difficult to deal with heavy metals. As a result, the body organs, particularly the liver, will suffer.

Sources of heavy metals

● Certain deodorants - read the label or opt for crystals or natural deodorants ● Aluminum and non-stick pots, pans, and containers - use cast iron or eco-friendly non-stick cookware ● Plastic ● Cigarettes ● Silver polish ● Black rubber ● Refined wheat flour - avoid completely ● Car seat covers ● Fertilizers and fungicides ● Canned foods - buy in packs or glass instead (BPA free cans, such as Eden Foods cans, also exist) ● Refined chocolate ● Lead paint in older houses ● Lead water pipes ● Glossy newsprint ● Dental fillings ● Certain fish (especially farmed fish)

20 http://www.naturalnews.com/043417_heavy_metals_inflammation_detoxification.html

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How can you rid the body of heavy metals?

This is perhaps one instance where it pays to get the advice and guidance of a trained practitioner, such as a naturopathic doctor. There are many tests you can do to determine if heavy metal toxicity is indeed pronounced for you. These include hair strand analysis, blood tests and stool tests.

By working with a professional, you’ll be able to determine your exact heavy metal profile and then work directly with them to determine what a good protocol would be. In some cases, this alone can reduce the symptoms of eczema, especially if the eczema was a direct allergic reaction to heavy metal overload.

Your plan will likely include some support for your liver and kidneys. In addition, because of the complicated interplay between your immune system, your detoxifying organs and heavy metals, you will likely also have to support the immune system too. This means, as we have already discussed, addressing increased gut permeability and looking closely at vitamin deficiencies and the role of stress.

You’re deficient in antioxidants

It’s so important to make sure your antioxidant levels are high when you suffer from eczema. The simple reason is that inflamed tissues (like that in eczema, psoriasis or any allergic reaction) will produce more oxidation and inflammation.

Your body has to work extra to combat the free radicals in your body, and you can support this process by making sure you eat plenty of fresh fruits and vegetables. All fruits and vegetables are filled with antioxidants, but some are definitely higher than others by weight/volume. You can visit www.ORACvalues.com to check the "ORAC score" to find the antioxidant capacity of different foods and supplements. For instance, Acai has one of the highest ORAC scores and it’s an antioxidant super food.

However, you can also avoid having to check the antioxidant capacity of each food by following a few tips. For instance, look for produce that is colorful - colors are strongly associated with antioxidant value; in fact, the deeper and richer the color the better. It’s also a good idea to make sure that you are getting a range of antioxidants, minerals and vitamins by choosing plants that are yellow, orange, green and purple every day. A good rule of thumb is to eat the colours of the rainbow.

If your body is not sensitive to berries, then these are extraordinarily high in antioxidants; a colorful handful thrown into a smoothie will give you plenty of

27 antioxidants. Also choose leafy greens, sprouts, nuts, seeds and spices like turmeric and ginger. Green tea is also an excellent addition to the diet for many reasons, one of them being its high antioxidant content.

Another good trick is to choose vegetables with high fiber content, such as brussel sprouts, broccoli, and artichokes. Dried fruits should also be avoided altogether, due to the high concentrated sugar content. Most dried fruit also contains sulphites, which eczema sufferers can be sensitive towards.

Some people may buy a specially designed antioxidant formula to combat oxidation, but these can vary widely in quality, so ensure that you do your research before buying them. Overall, a diet fresh in colorful fruits and vegetables is the first and best antioxidant defense.

Vitamin C - a natural antihistamine

Another reason to eat your vegetables: vitamin C is a natural anti-histamine that has been directly linked with lowered histamine levels in the body. If food allergies and sensitivities are behind your eczema, upping your vitamin C content will help your body regulate inflammation.

One of the most powerful functions of vitamin C is also its role in the production of collagen, a protein that gives your skin its elasticity. Stabilizing your skin’s levels of vitamin C can help with wound healing and also help counteract wrinkle formation by increasing collagen production.21

You’re deficient in minerals, especially magnesium and zinc

You’re deficient in magnesium

Magnesium is a vital and abundant mineral in the body and is responsible for regulating the immune system, brain and muscles, including the heart. Many studies have found a link between magnesium deficiency and eczema.22 This should come as no surprise and magnesium also plays a role in managing the body’s allergic responses.

Signs that you may be magnesium deficient:

21 http://lpi.oregonstate.edu/infocenter/skin/vitaminC/ 22 https://www.eczema.com.au/articles/105-magnesium-eczema/

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● You’re constipated ● You experience cramps ● You’re depressed and anxious ● You’re lethargic ● You don’t sleep well or experience insomnia ● You have asthma flare ups

A magnesium deficiency will increase the body’s sensitivity to stress. Magnesium deficiency may also result in increased histamine production.23 This can cause the blood vessels to swell and fluid to leak into the skin and tissues, which can result in red blotches on the skin and itchiness - classic symptoms of eczema.

A magnesium deficiency can easily be combatted by soaking in Epsom salt baths, taking a supplement (I use Naturally Calm), or eating foods high in magnesium. I personally find that after taking Naturally Calm regularly, it has helped to make my bowel movements regular, which is great – because it will help your body eliminate toxins on a regular basis! Some people also feel less anxiety and are able to sleep better after using it.

Food sources rich in magnesium also include kelp, all the dark leafy greens, avocados, nuts, beans, lentils and seeds, halibut, mackerel, cocoa.24

Be sure to soak nuts nuts for twelve hours to activate them; then rinse them, which releases the enzyme inhibitors, phytic acid. Another good way to get magnesium is to eat a handful of pumpkin seeds every day – they will give you 37% of your daily value of magnesium! They’re also great when they’re sprinkled on salads or made into nut and seed bars.

Other vitamins that deserve a permanent place in your diet include vitamin A, E, selenium and especially zinc. Ensuring that your diet is rich in these will help support your skin; vitamin E improves skin healing and vitamin A helps to regulate the rapid turnover of skin cells seen in eczema.25

23 23 https://www.eczema.com.au/articles/105-magnesium-eczema/

24 http://thecoconutmama.com/2013/05/magnesium-why-you-need-it-and-5-ways-to-get-more-of-it/ 25 http://www.healthy.net/Health/Article/Eczema/2866

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The trace mineral selenium (rich in Brazil Nuts) also plays a crucial role in the body’s natural antioxidant process and is effective in speeding up wound healing. Hefty portions of fruit and vegetables throughout the day will take care of this, but it’s always a good idea to take a broad spectrum multivitamin, too.

You’re deficient in zinc

Zinc deficiency is also a common problem with eczema sufferers. Zinc is important for regulating the way the body uses and creates fatty acids, and this has a direct effect on inflammation.

Zinc is good for all skin conditions, including acne, dermatitis and psoriasis. It’s excellent for the immune system and can have pronounced effects on the libido. Because zinc depletes the body of copper somewhat, make sure that your supplement contains some copper to counteract this.

In one 1999 study published in the journal, Contact Dermatitis, 73% of eczema patients in the study were ―cured‖ of their eczema flare-ups when they were given 60 mg/day of zinc for 1 month. The rest of the patients had improved significantly.26

So, how does zinc improve eczema?

Zinc has been shown to promote the release of stomach acid, which helps digestion and can help restore gut flora while getting rid of harmful pathogens. By helping to restore healthy gut flora, zinc can help treat leaky gut syndrome, reduce the bacterial colonization and inflammatory reactions that trigger eczema.

Studies also show that people with eczema have low levels of zinc-dependent enzymes needed for the synthesis of fatty acids. Therefore, they produce lesser essential fatty acids, such as Omega 3’s (as we discussed earlier), than healthy people.

Essential fatty acids are known for their anti-inflammatory properties. Therefore, zinc can help relieve the itching and inflammation associated with eczema because it raises the production of fatty acids and anti-inflammatory compounds in the body.

Zinc also has antioxidant effects that promote healing and slow down ageing in the skin.

Foods rich in zinc include oysters, pumpkin seeds, cashews, beef, lamb, spinach, cacao, and mushrooms.27

26 http://www.progressivehealth.com/zinc-deficiency-and-eczema.htm

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Your Liver isn’t functioning optimally

The liver plays a huge role in keeping your skin clean and clear. A liver that’s not up to the task of cleansing and detoxifying your body as it should is setting the rest of your organs up for failure. A healthy liver cleanses the body of toxins, maintains the metabolism and regulates many other body systems. Often people who have eczema are overburdened with toxins; a healthy liver will help remove toxins out of the body.

Signs of an overloaded liver

● Yellow tinge on the whites of the eye, big black bags or redness and swelling of the eyes ● Skin problems (such as eczema) ● Food sensitivities and allergies ● Chronic fatigue and fibromyalgia ● Blood sugar problems ● Hormone imbalances ● Overweight ● Digestive disorders: IBS, constipation and diarrhea, heartburn and gallbladder problems

How to support your liver

As mentioned earlier in this book, starting your day by squeezing lemon in warm water will help to cleanse your liver and support it. You may also take milk thistle capsules, which are also very beneficial to the liver. However, lemon water is a great way to start your day in the most natural way possible.

A diet rich in antioxidants, fresh fruit and vegetables will also go a long way to helping your liver do its job. Foods that help to support the liver include beets, turmeric, and dandelion, which help at cleansing and protecting the liver. You can also steep fresh dandelion roots into a boiling water to make a tea.

Nonetheless, supporting your digestion will also automatically help to support your liver, as it helps to lift the burden off of your liver. Also be sure to avoid alcohol, fried foods, hydrogenated oils, corn syrup, smoking, and get plenty of exercise.

27 http://www.whfoods.com/genpage.php?tname=nutrient&dbid=115

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Minerals are also essential to the liver detoxification process, so make sure you’re eating plenty of mineral-rich whole foods (like the ones we just discussed) or take a good mineral supplement with both macro and trace minerals.

Summary: Good Nutrition is Not Enough

A person unwittingly battling parasites, compromised gut integrity, infections, lowered immunity, food sensitivities, allergies and deficiencies is simply not going to benefit from eating well. Even vitamins taken in such a state will end up being flushed straight from the body.

So, what can you do?

As you probably know, the skin is an organ like any other, and when trying to heal eczema, it’s important to remember that the skin is a barometer for overall health. The skin functions to expel toxins from inside the body, so if your skin is visibly taking strain, it’s a sign that your whole body is struggling under a toxic load. Most people would be more concerned with the health of their inner organs if they could actually see them!

Healthy eating is necessary, of course, but the first step is to repair your digestion and heal the gut lining.

In terms of healing the gut, many naturopaths and holistic healers have termed the complicated mess that we’ve explored above a toxic ―biofilm‖ that can disturb the very foundation of your health - digestion. Through a domino effect, the problems get worse and worse, until the entire body is functioning with compromised organs, glands and entire body systems.

This biofilm acts as a breeding ground for disease causing bacteria and viruses. While preventing the proper absorption of the healthy food you do eat, the biofilm also houses heavy metals, parasites, microorganisms and a host of other toxins.

So, if you’ve battled eczema and have not had the results you expected with healthy eating, you may want to take a closer look at exactly what is going on with your digestion. Good nutrition on top of a damaged gut ecology is like trying to build a house on broken foundations.

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How long will it take to see healing?

The time it takes for you to see results from this will really depend on the severity and length of time that you’ve had eczema. Just as your eczema didn’t start overnight and took time to develop – it will take time for your body to heal, so be patient with the process.

Mine took 2 months of being on an elimination and vegetarian diet before I finally started to see a significant improvement. However, I’ve also had clients who take longer because their body needed more healing, they used more steroids in the past, or because their body was more toxic.

Since your body will always do its best to preserve its internal organs, your organs will actually be the first to heal, and then you will see outward healing start to take place in your skin after that. This is why it may take weeks and months to see healing for some people.

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Your Action Plan to Start Healing

Restoring Your Digestion

Digestion is an incredibly important part of your healing process that is often overlooked. This (along with gut healing) is the first step that I would recommend in kick-starting your healing process. It’s such a simple thing – yet it has profound effects on your whole body.

Here are a few more helpful tips (in addition to the ones I provided on page 9 & 10 of this book) to help you improve your digestion.

o RELAX! Avoid eating on-the-go, when you’re stressed, or in front of the TV. Enjoy your meal and slow down for two minutes before and after you eat to allow your blood to ―relocate‖ to your digestive system. Stress shuts down digestion, so your body may not extract all the nutrients it needs from your meal. Your food will not be digested properly which can lead to digestive upsets, inflammation and food allergies or sensitivities.

o Eat slowly and chew thoroughly. Digestion begins in the mouth! Help support your digestive system and your gut by chewing your food. When you eat slowly, it puts less of a digestive burden on your body and the ―feeling full‖ hormones can be activated to prevent overeating. One extra tip is to try to also incorporate a healthy fat (e.g. avocados, coconut oil, etc) or protein at each meal to help balance your blood sugar levels.

o No drinks with meals, or for a ½-1 hour after. Sipping a small amount of water during your meal is fine; however, avoid drinking ice-cold beverages with or between meals. Drinking water with meals forces the food out of the stomach, undigested. Water will also dilute the digestive enzymes, making them less effective and forcing the pancreas to work harder to produce more.

o Don’t overeat and eat smaller, more frequent meals (usually every 2.5 –3 hours) throughout the day. I’m very guilty of overeating and it has taken me a lot to learn to eat smaller, more frequent meals throughout the day. Overeating can be very damaging to the body, as it makes your body work harder to digest the food and it can even contribute more towards a leaky gut. At times, it also makes my skin react when I overeat too much.

34 o Drink 6-8 glasses(1.5 -2 L) of filtered or spring water per day. This will help you eliminate toxins throughout the day and also hydrate your body (and your skin!). o Lemon water: Upon waking, squeeze ½ a fresh lemon in a cup of warm water (cleanses blood, supports the liver, and digestion) o Apple Cider Vinegar: As a digestive aid, 10-20 minutes before meals, drink 1 tsp - 1 tbsp of apple cider vinegar diluted in 1 cup water. You can also use an HCL supplement if you need more digestive support. o No eating after 8pm. This will allow enough time for your body to ―fast,‖ detox and rest until the next day. It will also ensure that the digestion process is completed before it shifts to the detoxification process, since digestion must be complete before the liver can do its job. Ever feel groggy in the morning? This may be due to the fact that the detoxification process didn't have enough time to complete its job. o Incorporate “Food Combining” techniques. Some feel better after incorporating this. The purpose is to group certain food groups together in order to support your digestion so that the bad intestinal flora starve and don't have time to create toxins. Here are some basic food combining rules:

o Eat fruit on its own (away from other foods) and never right after a meal (wait at least 1-2 hours after a big, ―heavy‖ meal). The best time is first thing in the morning on an empty stomach, or in between meals or 20-30 minutes before a snack/meal. The idea is that fruit (and sugars) digest the fastest, so if you eat it after a big meal, it will digest faster than the other food groups and can cause fermentation in the gut (which can also lead to gas and bloating).

o Avoid eating proteins (such as meat and eggs) and starches (such as pasta, rice, and bread) at the same meal, as they neutralize each other and prevent proper digestion of either food. In the stomach, protein digestion is delayed while starch is being digested. Eating protein without starch will ease protein digestion, as the stomach does not have to ―wait‖ while it first digests starch. Better options are combining protein and non- starchy vegetables (such as fish and steamed vegetables) or a starch and vegetables in your meals.

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o Eat only one type of protein at a meal (for instance - avoid combining eggs and beef at the same meal, as it can be more difficult to digest)

If you’re not able to 100% follow this food combining technique, try eating in a ―digestive sequence‖ to support your digestion. The digestive sequence eats these food groups in this order: raw veggies, cooked veggies, grains, proteins and lastly fats. The reason for this is that any quick digesting foods must wait until the slowest digesting foods leave the stomach (as all food leaves together). This process can take up to 6 or 8 hours, depending on how heavy the meal was. As a result, eating in this sequence will help speed up digestion and avoid fermentation and gas.

I personally try my best to follow the food combining techniques. I find that I don’t digest well if I try to eat protein, starches, and vegetables all in one meal. For instance, eating a burrito (even if it’s gluten free) that only contains meat and vegetables in it will make me gassy! I often feel so much better when I eliminate grains and just stick with protein and vegetables.

However, every person is different, and you’ll want to pay attention to how well your digestive system responds to these foods so that you can make the appropriate changes.

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Restoring Your Gut: “Healing and Sealing”

Now that we’ve talked about healing your digestive system, we also need to focus on healing your gut.

Breaking through harmful biofilm and rebuilding a strong gut takes time and patience. On the outside, you may feel sluggish and a bit bloated, but inside your body an epic battle is being waged, so you need to do all you can to support your body’s healing processes along the way.

Since we’ve covered many things in this book, here’s a starting action plan to help you start reducing the inflammation in your skin from the inside out.

Step One: Eliminate toxic inflammatory foods

Wheat and dairy are no problem for strong, intact intestinal flora, but your best bet is to avoid them until your digestion is healed and your eczema has subsided.

Remove all wheat products (including hidden sources like processed foods and sauces), dairy (you could go for low-lactose dairy products like hard and aged cheeses if you’re not too sensitive to lactose, or else try raw or goat/buffalo milk) and alcohol (dehydrating, inflammatory and pH disrupting). Wheat and alcohol in particular will cause Candida overgrowth to flare up.

All this will likely only exacerbate any inflammation in the gut and lead to reduced immunity over time. Not only that, but processed carbohydrates often have very little in the way of nutrition - you’ll get more bang for your buck by eating nutritionally dense foods like good quality proteins and fats, plus lots of colorful fruit and vegetables.

Sugar is also best avoided or reduced, especially if you are trying to overcome Candida or other yeast overgrowth. Spiking blood sugar and insulin levels can have nasty effects on your hormone function over time, and is the first step on the long and damaging path to insulin resistance and even type II diabetes.

Instead, opt for naturally sweet fruits and avoid adding sugar to foods. Making sure that every meal you eat is balanced with protein, fats and carbohydrates will ensure smooth and steady digestion and reduce the amount of inflammation in your cells.

Lastly, soy can be damaging and it may be helpful to avoid it during your healing process. Most soy is genetically modified, heavily processed and filled with endocrine

37 disruptors and phytates. Soy is best used very sparingly (as a condiment) rather than as the basis of meals. If you do go for soy, opt for organic and non-GMO soy.

Where possible, soak and sprout nuts, seeds, and grains to release some of their phytic content and ease the load on your digestion. Make your milk products fermented or raw (more on this later) and build your meals around grass fed meats, fresh fruit and vegetables and healthy fats.

Poor quality oils include canola, soybean, cotton seed or sunflower oil. These oils are usually heavily processed and deodorized to hide the fact that they are usually rancid and incredibly oxidizing for the body tissues.

They also contain a very unfavorable balance between Omega 3 and 6 and the long chain fatty acids increase inflammation and are usually stored directly as fat. Instead choose organic animal fats, butter, coconut oil, olive, or avocado oils.

Step Two: Balance gut flora

Your body has remarkable powers of healing - if only given the chance. To correct an imbalance in the intestinal flora, you’ll need to go out of your way to introduce beneficial bacteria back into the gut. Luckily, there are plenty of perfectly delicious ways to do this - we’ll cover these in the next section.

Step Three: Eat well

Finally, once you have corrected intestinal imbalances and given your body plenty of strengthening and healing foods, you can start to reap the benefits of a healthy diet. Eating plans that focus on fresh, wholesome and unprocessed foods are best.

While a healthy gut can handle small amounts of toxins, conventionally processed dairy and meat, it’s best to moderate these for the long term, and eliminate in particular the dependence on sugar, grains and excess dairy.

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Healing Foods to Eat (to Break through the Biofilm and Heal Your Gut)

By now, you should have some idea of how a leaky gut could indirectly be causing your eczema. Because the body is a holistic organism and not just a collection of parts, we need to consider it in its entirety. The problem with conventional eczema treatments is that they don’t address the underlying root cause - the moment you stop applying topical creams or taking medication, your original symptoms will reappear. Why wouldn’t they?

―Healing and sealing‖ the gut lining is beneficial not just for curing eczema but for ensuring optimum health in general. What follows is a program designed to repair GI tract damage, so that you can begin to reap the benefits of a healthy diet.

As you heal and build up your health from the inside out, you’ll notice your hair, skin and nails improve, your energy levels rise along with your mood, you sleep better, lose weight and fall ill less often.

In addition to eating healing probiotic foods, there are also some options when it comes to natural remedies to correct an out-of-balance intestinal ecology. This means that you not only address some health issues that may be directly causing your eczema reaction, but also finally give your body the nutritional boost it needs to heal eczema once and for all.

Apple cider vinegar

Mix a teaspoon in a glass of water and drink on an empty stomach before meals. Make sure your apple cider vinegar is organic, not filtered and has ―the mother‖ included for the health benefits.

Coconut products

Coconut oil really is a miracle food and is exceptional at healing the damaged cells of the intestinal wall that lead to leaky gut syndrome. Coconut oil is antimicrobial, antifungal and antibacterial, making it a good daily supplement for those trying to eradicate viral and fungal infections.

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The medium chain fatty acids in coconut oil can actually puncture the cell walls of bacteria and viruses and kill them directly. Coconut oil remains one of the most effective treatments against parasites and Candida overgrowth.

Simply eat a tablespoon a day, or more. You can safely have up to 3 tablespoons a day. Not only is the oil excellent for balancing your gut flora, it’ll regulate blood sugar levels, help with weight loss and reduce appetite. Even after the acids in the coconut oil destroy the various microorganisms that shouldn’t be there, it’ll continue to heal by soothing and moisturizing the gut wall and creating a protective barrier.

All coconut products contain easy to digest medium chain fatty acids that are great for healing a leaky gut - a Thai-inspired coconut soup with plenty of good broth, spices and vegetables is delicious and fortifying.

● Tip: coconut oil is so versatile you can actually use it on your eczema directly. Rub a small melted amount into the affected area to let the healing lauric acid soothe and heal the skin.

Homemade bone broth/stock

It’s a pity that people don’t make homemade stock as much as they used to, as a properly crafted broth is both healing and delicious. When boiled gently, bones and sinew release a wealth of minerals and vitamins as well as healing collagen, fatty acids like proline and glycine, and calcium - all the perfect ingredients for a healthy gut lining.

Bone broth can be made once a week and enjoyed daily, in soups, stews, sauces - anything, really. You’ll love the complexity and depth of flavor a proper homemade stock can add to all your cooking, but the best thing is that you know you’re nourishing your body as you do so.

If you want more intensive healing using bone broth, some people find incredible results by doing a 3 day bone broth fast in which they eat plenty of broth alone for 3 days to give their gut the chance to rebuild.

You can use bones from beef, chicken, or even pork. Grassfed organic bones will contain the most nutrients to heal your gut. A simple chicken stock can be made by simmering the whole carcass of a chicken (no meat remaining if possible) with carrot, celery, bay leaves, peppercorns, allspice, chili or any other spices you like.

Good broth should be simmered for hours to ensure the nutrients leech out. I find that this is a good guideline of times to simmer different bones for:

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 Beef broth/stock: 48 hours  Chicken or poultry broth/stock: 24 hours  Fish broth: 8 hours

Once it’s done, you can strain and cool the broth. It can be stored in the fridge or frozen to use later in a recipe. If you’re actively trying to heal your gut lining, a small bowl of bone broth each day will allow you to rapidly begin building up your immunity from the inside out.

Cultured and fermented foods

Kefir is a fermented drink that is incredibly rich in probiotics. You can make it quite simply at home if you have the kefir ―grains‖. These grains are actually a symbiotic collective of different bacteria, and when put into milk they digest the milk sugars and produce gut healing probiotics.

Making kefir is easy and can even be done with water or coconut milk if the right strain is used. A daily drink of kefir will gradually recolonize your gut with the right bacteria. Be careful of store bought brands though, as these often lack the probiotic profile of real kefir. You may be able to find water kefir or coconut kefir in health food stores.

You may also actively choose to get a probiotic in pill form from a drug store. So long as you are regularly eating foods that promote the right bacteria and dissuade the harmful bacteria, you will gradually move towards a healthier and more resilient gut lining and eradicate biofilm. Look for a high probiotic count on the label, with at least 10 billion units.

Sauerkraut is another fermented food that is delicious and very good at restoring a good pH in the GI tract. Authentic sauerkraut is made with only cabbage and salt - not vinegar - and is full of healthy probiotics. Sauerkraut is easy enough to make at home, or else make the Korean equivalent, kimchi. Other fermented vegetables are high in vitamin C content, delicious and low in fat and carbohydrates.

Prebiotics

―Prebiotics‖ is just a fancy name for the particular kind of fiber that probiotics feed on. So, while you are re-populating your gut with friendly bacteria, you need to also make sure that you are ―feeding‖ them.

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Generally, most plants, when eaten raw, contain some amount of prebiotic fiber, but you may try a few times a week to add the following to your meals for an extra prebiotic boost:

● Jerusalem artichoke ● Onion (raw and cooked) ● Banana ● Asparagus ● Leek ● Garlic ● Dandelion greens ● Chicory root

A good practice to make sure that you’re getting enough fresh veggies each day and feeding your probiotic flora, is to have a daily salad. Try an enormous mix of greens, fresh vegetables and fruit and dress with nuts, seeds, lemon juice, good quality oil, some protein or boiled eggs and fresh herbs. The added fiber is not only good for your gut flora, you’ll also benefit from improved digestion, clearer skin and better elimination.

Digestive enzymes

Commercially available digestive enzymes make sure that your food is thoroughly digested, which reduces the chances of stray food particles leaking into the bloodstream. I recommend finding one with HCL in it if you need something stronger to support your digestion.

L-Glutamine

Glutamine is an essential amino acid that is anti-inflammatory and will help repair the gut lining by encouraging cell growth. Once healed, L-glutamine forms a protective barrier to prevent further damage. Even juicing or blending cabbages to make cabbage juice is incredibly healing, as cabbage is naturally high in L-glutamine. Cabbage juice has been studied for ulcers as far back as the 1940’s!28

28http://www.researchgate.net/publication/5743856_Rapid_healing_of_peptic_ulcers_in_patients_receivin g_fresh_cabbage_juice

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Licorice root

This natural herb is an adaptogen and can balance cortisol levels and acid production in the stomach. Its active compound maintains the mucosal lining of the stomach and is excellent for stress-induced digestive problems.

Quercetin

A great gut healer and a good natural remedy to use for food allergy flare ups, as it reduces histamine in the body. Quercetin is a bioflavonoid that can reduce all kinds of inflammation. It does this by down-regulating ―mast cells‖ - the cells responsible in part for releasing inflammatory chemicals into the body.

A good starting dose for most people is around 500mg but also combined with 125 mg of bromelain (found in pineapples) and 200 - 500g of vitamin C; quercetin works more effectively when combined with bromelain and vitamin C, rather than taken alone. This cocktail is taken a half hour before meals to moderate allergy symptoms. Once allergies are under control, this can be repeated only once or twice a day.

In addition, quercetin rich foods can be added to the diet:

● Red onions ● Cranberries ● Spinach ● Apples ● Red grapes ● Carrots ● Broccoli ● Blueberries ● Lettuce ● Cherries ● Plums ● Blackberries ● Raspberries

A Comprehensive Eczema Eating Plan

If you’re feeling a little overwhelmed, take heart - it’s easy to begin with a few small lifestyle changes that will gradually start to untangle the knot of inflammation, leaky gut,

43 deficiencies and allergies that leads to eczema. Eczema is a symptom that emerges when the entire body is under stress, and so a plan to permanently eradicate it from your life will take time, patience, a big-picture view.

Below is a suggested healthy eating and lifestyle plan to show how these changes can be incorporated into daily life. These changes will not only result in a reduction of eczema, but support the health of your entire body. Of course, you can alter and adjust what follows to suit your needs. In all cases, listen to your body and be patient.

Daily Eczema Diet

Start the day with a refreshing ginger and lemon tea or by drinking a glass of water (this cleanses your body first thing in the morning and helps you start the day well-hydrated).

Depending on when you take your vitamins, you may want to take supplements such as Omega 3, a multivitamin, a B-vitamin, probiotics, zinc, magnesium, or a digestive enzyme.

For breakfast, try a green smoothie or either try juicing made with plenty of fresh fruits and veggies (for antioxidants, vitamins, minerals and prebiotics). If making a smoothie, avoid adding milk and instead use water, a milk alternative (such as almond milk or hemp milk) or kefir (for the probiotic content), a few drops of vitamin D and some nuts and seeds if you have them on hand. Adding avocado or a spoon of coconut oil will also be a source of healthy fats in your body.

Sip water or an herbal tea throughout the day (such as green tea, which is incredibly rich in antioxidants and minerals), For lunch, have a bowl of bone broth with organic chicken, sprouts and lots of fresh fragrant herbs like ginger and coriander. Alternatively, have a huge, colorful salad loaded with as many veggies as you can find, dressed with extra virgin olive oil, raw unpasteurized honey and lemon dressing.

If you’re hungry, snack on a fruit or else have a dollop of coconut oil.

For dinner, a grass fed steak cooked in a little organic butter provides healthy fats and nutrients for your body. Note that grassfed meat is usually anti-inflammatory and more nutritious than conventional red meat. Feel free to serve with asparagus, sauerkraut (for the probiotics) or any other steamed vegetable.

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Before bed, meditate or spend some time resting and de-stressing. Make sure that you sleep at least 8 hours a day and drink well before you feel thirsty. Coffee, alcohol and nicotine are also best avoided while you are healing your gut.

Twice or three times a week, do exercise, get outside and get plenty of fresh air and sunshine. Switch to more natural creams (such as shea butter) instead of cortisol ones and use herbal skin and beauty treatments. Avoid antibiotics.

After some time, the balance between foods and habits that support your body and those that undermine its health will tip in your favor and you’ll begin to feel better - plus, your eczema flare ups will decrease over time.

Be patient and gentle with yourself and if you slip up and ―cheat‖ on something you’ve eliminated, don’t stress about it. Simply carry on with your plan. In the balance, it’s the good decisions that will eventually accumulate and give your body the chance to access the health and vitality you were born with.

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Healing Eczema Once and for All

By following the above plan, you should start to notice a definite improvement in your health, your skin and your eczema flare ups over time. What’s more, you will inoculate your body from not only future eczema attacks but from infections, allergies and a host of autoimmune and digestive disorders.

A healthy, strong and supple skin is a sign of glowing and vibrant health - and it starts with nourishment of the entire body, from the inside out. Eczema can be healed, but it takes time, patience and a respect for the complexity of our bodies.

Once you eliminate foods that are no longer serving your body’s best interests, and actively begin to add healing and strengthening foods, your body’s natural tendency towards health can be unlocked and you can begin to enjoy smooth, soft and healthy skin.

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About Abby Lai

Abby is a Registered Holistic Nutritionist who works with clients around the world to help them achieve clear skin and optimal health.

After suffering from eczema for so many years, her passion is to see people use health, nutrition and natural remedies to transform lives.

Her greatest hope is that her experience, knowledge, and research can help educate others on natural remedies that will help eczema.

Follow her on these channels to receive the latest updates:

o Blog o YouTube o Facebook o Pinterest o Instagram o Twitter

Thank you for reading and may you shine bright with clear skin and abundant health!

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