Dr Niall Jawad
Eczema and Exercise: An Extensive Guide on Combating Inflammation through Movement
Learn how exercise, specifically aerobic and HIIT, can manage and improve eczema.
What We'll Cover - Exercise and Eczema.
Key Takeaways
Regular exercise helps manage chronic inflammatory conditions like eczema by reducing inflammatory molecules and promoting anti-inflammation chemicals.
Aerobic exercise, such as running or cycling, can stimulate an anti-inflammatory response, reducing inflammation.
High-intensity interval training (HIIT) workouts can also combat inflammation, offering quick and efficient results.
The Proton Health app provides personalized exercise recommendations and sweat management tips to help manage eczema.
Introduction - Eczema and Exercise
Eczema, or atopic dermatitis, is a skin condition that can cause significant discomfort. Its hallmarks are inflamed, itchy, and dry skin, which can affect a persons daily life. However, there's growing scientific interest in the link between eczema and exercise, with research suggesting that physical activity, specifically aerobic and high-intensity interval training (HIIT), may offer substantial benefits to individuals with eczema.
In this blog post we'll cover what the research shows about exercise on the body, and how the different types of exercise may help improve eczema.
The Inflammatory Response and Exercise
To understand the connection between exercise and eczema, we first need to explore the body's inflammatory response. Inflammation is our bodies natural defence system against injury or infection. However, in conditions like eczema, the system is in overdrive. This causes what's known as chronic (or long term) inflammation, which begins to damage the skin and is the cause of flare-ups.
Exercise helps to tackle this hyperactive inflammatory response in two main ways. Firstly, doing exercise helps increase the production of chemicals called anti-inflammatory cytokines. These are molecules that help regulate and decrease our immune response. Secondly, it reduces levels of pro-inflammatory molecules in the body, which are the very source of our overactive inflammation.
These dual actions are what make exercise a potential tool in managing chronic inflammatory conditions like eczema. By taking part in exercise, you're both helping to reduce harmful inflammatory molecules and promoting anti-inflammation chemicals to be released. Now let's take a deep dive into how you can unlock it's benefits…
Aerobic Exercise and Eczema
Aerobic exercises, such as running, swimming, or cycling, increase your heart rate, improve cardiovascular fitness, and, importantly, stimulate anti-inflammatory responses. A study published in the Journal of Inflammation (2012) indicated that engaging in moderate aerobic exercise can reduce inflammation. Participants who underwent a six-week aerobic training programme showed significant reductions in markers of inflammation.
When crafting an aerobic workout plan, it's essential to consider intensity. Moderate-intensity aerobic exercises appear to have the most anti-inflammatory effects. The NHS suggests that adults aim for at least 150 minutes of moderate-intensity activity every week. This could be broken down into 30-minute workouts five days a week. Activities could include brisk walking, water aerobics, riding a bike on level ground or with a few hills, or doubles tennis.
For example, here's a routine that you could try over the coming week to help incorporate aerobic exercise into your routine:
Monday: 30-minute brisk walk
Tuesday: Rest or light stretching
Wednesday: 30-minute bike ride
Thursday: Rest or light stretching
Friday: 30-minute swim
Weekend: Light bike ride or tennis match
High-Intensity Interval Training (HIIT) and Eczema
High-intensity interval training (HIIT), is a different form of exercise that involves short bursts of intense exercise followed by recovery periods and has become increasingly popular. It offers not just cardiovascular benefits but also anti-inflammatory effects. A study published in the Journal of Physiology (2019) revealed that HIIT workouts stimulate the production of an antioxidant known as extracellular superoxide dismutase, which can combat inflammation.
HIIT workouts typically include exercises like sprinting, jumping jacks, burpees, or squat jumps. A session might involve 30 seconds of intense effort, followed by 30 seconds of rest, repeated for 15-20 minutes. Despite the short duration of these workouts, they can have profound effects on inflammatory and immune responses.
VO2 Max: Maximising Your Potential for Health
VO2 max, or maximal oxygen uptake, is a measure of the maximum volume of oxygen that your body can use during intense exercise. Essentially, it is a measure of your aerobic fitness. The higher your VO2 max, the more oxygen your body can consume and use for energy production during a high-intensity workout.
When you have a higher VO2 max, your body becomes more efficient at oxygen uptake and utilisation, leading to improved energy production. This improved metabolic activity might further help in combating chronic inflammation and therefore could aid in managing inflammatory conditions like eczema.
It's important to note that while increasing VO2 max can offer numerous health benefits, it should be done gradually and under professional guidance, especially for individuals with chronic conditions or those new to high-intensity workouts. Consulting with a healthcare provider or a fitness expert can provide a safe and effective path towards improving VO2 max and, subsequently, overall health and wellness.
Aerobic Exercise vs. HIIT: Which Exercise Should You Choose for Managing Inflammation?
Aerobic and High-Intensity Interval Training (HIIT) exercises offer distinct benefits, and understanding these can help you make an informed decision on which type might be best suited to your individual needs, particularly in managing inflammation and eczema.
Aerobic Exercise
The key benefits of aerobic exercise in relation to inflammation are:
Sustained Anti-inflammatory Response: Aerobic exercise promotes the sustained production of anti-inflammatory molecules, including cytokines like interleukin-6 (IL-6) and interleukin-10 (IL-10), which help to regulate the body's inflammatory response. Over time, regular aerobic activity can lead to a decrease in systemic inflammation.
Stress Reduction: Chronic stress can contribute to inflammation. Aerobic exercises are known for their stress-reducing effects, which can indirectly help manage inflammatory conditions like eczema.
Increase in VO2 Max: Regular aerobic exercise can increase your VO2 max, potentially improving the body's ability to combat inflammation.
High-Intensity Interval Training (HIIT)
Here are some key advantages of HIIT in relation to inflammation:
Efficient Anti-Inflammatory Impact: HIIT is shown to effectively stimulate the release of anti-inflammatory cytokines and antioxidants.
Quick Results: Due to its high intensity, HIIT can deliver the anti-inflammatory benefits of exercise in shorter durations compared to moderate-intensity aerobic workouts.
Metabolic Boost: HIIT exercises can create a 'metabolic boost' which persists after the exercise session is over, potentially increasing the efficiency of the body's anti-inflammatory response.
So, whether you should opt for aerobic exercise or HIIT depends largely on your personal preferences, your current physical condition, and your lifestyle. For people new to exercise or with severe eczema, starting with moderate-intensity aerobic exercise might be a more comfortable and sustainable choice. As you gain strength and endurance, incorporating HIIT sessions could add variety and intensity to your routine, optimising the anti-inflammatory benefits.
Managing Exercise-Induced Sweat and Eczema
Exercise is a great tool for managing eczema, but it's important to remember that sweat can sometimes make eczema worse. Sweat is made up of water, salts, and proteins, which can irritate sensitive skin. However, with a few simple steps, you can prevent sweat from triggering eczema flare-ups:
Wear moisture-wicking clothes: These types of clothes are made of fabrics that pull sweat away from your skin, helping to keep it dry during exercise. Make sure to check out our guide on eczema friendly clothing here for more info.
Hydrate regularly: Drinking water can help control body temperature and prevent excessive sweating.
Shower post-workout: Rinse off sweat as soon as possible after exercising to prevent it from drying and irritating your skin. Use gentle, fragrance-free cleansers.
Moisturise: After showering, apply a moisturiser to your skin. This can help restore any lost moisture and create a barrier that protects your skin from irritants.
Use a cool towel: Apply a cool, damp towel to your skin after exercising. This can help reduce the temperature of your skin and remove sweat without harsh rubbing.
The Proton Health App: Guiding Your Eczema Management Journey
The Proton Health app is a tool that's been developed by doctors and eczema patients to help manage eczema seamlessly. It's a great resource to access evidence-based information that uses the latest academic research. The app is also a great tool to understand your triggers, discover your ideal skincare routine and understand how to keep your flare-ups at bay. Download the app to unlock these benefits and much more!
Conclusion: A Balanced Approach to Eczema and Exercise
Eczema and exercise might seem like an unlikely pair. But with the right approach, exercise can become a powerful tool in managing this skin condition. So lace up those trainers and get ready to sweat — your skin might just thank you for it.
