My Natural Approach to Healing Keratosis Pilaris
Red bumps on your arms and legs?
Here are the holistic steps I took to get rid of the bumps for good!
For as long as I can remember I have had small red bumps on my arms and the back of my thighs. They would get worse during the winter and progressively better during the summer. Every time I went to the dermatologist they would recommend amlactin or tell me to exfoliate more frequently, and while it temporarily would help, it never HEALED the issue.
As I dug deeper into my health, I realized these small bumps were a sign of something internal going on. I learned that keratosis pilaris can be linked to vitamin deficiencies- specifically vitamin A. It has also been correlated with inflammation in the body and leaky gut.
So, I went back to researching, wanting to curate the remedy my body needed and truly tackle the root of the problem.
Below are the steps that I noticed improvement with! But they may also be slightly different than what your body needs. I am a big advocate of bio-individuality and turning inwards to evaluate what your own body’s needs are.
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What is Keratosis Pilaris?
Keratosis Pilaris (aka KP , "strawberry skin", or “ chicken skin ”) is when the skin overproduces keratin, causing hair follicles to become blocked by a buildup of keratin and inflamed. This can cause rough, bumpy skin most commonly seen on the upper arms and legs. They are not usually painful and often disappear by the time someone is around the age of 30.
KP is a common skin condition that affects over 50% of teenagers and young adults, and while the symptoms of keratosis pilaris are not long-term or serious, they can be seriously annoying! But the good news is it is easily treated and can be managed with holistic, natural treatments!
Most often though, they are treated with over-the-counter chemical and physical exfoliants and moisturizers. Some popular chemical exfoliants are lactic acid, salicylic acid, and glycolic acid to help break down the blocked hair follicle and free the dead skin cells.
While none of these ingredients are "bad" and i am not a purist when it comes to all of my products having to be 100% natural...I do like to prioritize cleaner options when I can. Plus with already having sensitive skin, I felt like many of these chemical exfoliators left me with slight skin irritation- which didn't really solve the problem.
This was especially the case when I was preparing to conceive, pregnant, or breastfeeding and many of these recommended products were not recommended to use..
I wanted to find the best products that would support my body holistically, were safe for pregnancy, breastfeeding, and conception, and actually worked.. this was the holistic plan I used and had success with!
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What I did to Heal My Keratosis Pilaris Naturally…
Focusing on gut health
avoiding gluten (for me personally, i notice better digestion and less inflammation when I avoid gluten), refined sugars, and processed foods- these are all highly inflammatory foods for people, which can cause irritation to the lining of our gut. That means it is not absorbing the nutrients from the foods we eat as effectively. I am not an advocate for a highly restrictive diet (it is not sustainable long term for many people and typically ends up to binge eating) but I do think that sometimes our bodies can benefit from having a break and allowed to heal.
I like using Whole30 as a short-term “reset” of sorts- to cut out all inflammatory foods, give your body a break to heal, and to see what foods are causing you issues. This does not mean you have to avoid these foods forever, but just while your body needs the added support to heal.
probiotic — Rather than taking a probiotic supplement I try to get naturally occurring probiotics in the foods I eat. I regularly have kombucha, sourdough, sauerkraut, and fermented veggies as part of my diet. This helps to keep the microbiome in your gut healthy and balanced.
optimizing digestion — We are generally a society of quick and distracted eaters. The less we chew our food, the more our stomach has to break it down- this causes increased gas, bloating, and a decrease in absorption of nutrients (remember when I said that KP is linked to vitamin deficiencies??)
I try to be mindful of slowing down while I eat, FOCUSING on what I am eating, and thoroughly chewing my food before swallowing.
One of my favorite tips I learned a while back is to take a couple slow, deep breaths before beginning to eat and every few bites. This helps to trigger your parasympathetic nervous system ( also known as “rest and digest”) making sure your body is in the right mode to efficiently and effectively digest the food we eat.
This post shares 8 science-backed digestion hacks that cover this topic in a bit more detail!
Exfoliation
This is hands- down one of my favorite methods for tackling KP. I dry brush every night (typically before I hop in the shower). The bristles on the brush not only act as a physical exfoliant to your skin but also help with detoxing as it increasing blood flow and lymphatic drainage. I have had this dry brush for years and it still holds up great! This and moisturizing have been such a game changer to finally having soft, smooth skin.
If you are looking for a little heavier duty exfoliation, I also have the MicrodermaMitt. It’s a handmit made of 100% natural floss. I use it instead of a loofah or washcloth for a little extra exfoliation when needed. Then I just throw it into the wash to keep it clean! I have both the original and the ultra and think the original is perfect for KP!
Moisturize
Every single night I put whipped tallow body cream on the areas prone to have KP. If you don’t know about tallow, I wrote an entire blog post on how to make your own.
But the quick version is this- tallow is rendered beef fat from grass-fed cows. It is high in vitamins and contains the same fat composition of our skin- making it a powerful moisturizer that settles into the skin without leaving behind a greasy feel! The fatty acids help to nourish the skin and protect your skin barrier. I also tend to whip mine with jojoba oil which is naturally antimicrobial, anti-inflammatory and an antioxidant that helps to neutralize free radicals and help with skin aging.
I love Primally Pure products and their moisturizers are no exception. The everything balm is my go to for Keratosis Pilaris! It is made with grass-fed beef tallow, emu oil, marshmallow root, and calendula oil— all natural and nourishing ingredients to help support and soothe your skin.
You can always save 10% on Primally Pure by using code KAELYN10 ✨
Some other great, natural products that help to increase moisture levels in the skin are cocoa butter, shea butter, and hyaluronic acid. Some people also swear by a serum or moisturizer that contains vitamin e since it has been shown to reduce inflammation in the skin and protect it from fine lines and dark spots due to its antioxidant properties.
Diet
eating nutrient-dense foods- as I mentioned before, KP has been correlated with low vitamin A levels. You can support your body by eating beef liver, cod liver oil, eggs, and leafy green vegetables.
I also take a high-quality cod liver oil with a little bit of juice every morning and not only does this help naturally support vitamin d, but is a great source of vitamin A. For a long time I was a little apprehensive to take CLO because i was just convinced that it was going to taste fishy or that it would leave a fishy taste in my mouth (don’t get me wrong, I love fish but I have taken fish oils before and had that and was nott a fan!) But I can honestly say that I do not taste this or have a lingering aftertaste when I mix this with a little bit of juice in the morning. Even my toddler takes it this way!
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My Minimalist (and Budget-Friendly) Approach to Supplements
Hydration
KP can be exacerbated with dry, cold weather and lack of moisture- this is both externally and internally! I think when we think hydration, we tend to only think of water but there are so many other options that can support our health (and even provide us with minerals and vitamins we need!)
Bone broth, tea, and fruit-infused water are some of my favorites. I also love LMNT for added electrolytes (by shopping the link you’ll get a free sample packet in your first order)!
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5 Nourishing + Supportive Beverages for Your Holistic Health
My Favorite Products for Keratosis Pilaris
Like I said earlier, I am not a purist when it comes to my health and beauty products. I definitely adopt the 80-20 mentality. Some things that I do try to stay strict on are choosing items with a fragrance-free formula and things that I can use in any season of life- pregnancy, breastfeeding, etc.
This unscented salt body scrub is one of my favorites! It is made with all-natural ingredients (literally the whole ingredient list is this: sea salt, aloe vera juice, vitamin e, argan oil, jojoba oil, shea butter, and coconut oil). I have found that it is not harsh against my skin like some other physical exfoliants and leaves my skin feeling moisturized and soft!
Moisturizers: I love making my own whipped tallow (not only is it a great moisturizer, but I use it on my daughter’s eczema, as a diy and natural “makeup melt”, and a non-toxic option for preventing stretch marks while pregnant.
Again, if you’re not interested in rendering your own beef fat i get it, and this is one of the brands I would recommend:
Primally Pure body butter or everything balm (save 10% with code KAELYN10)
If I don’t use tallow, I love this unrefined shea butter from alaffia. Shea butter is the only ingredient and I feel like a single tub last me forever! The only struggle I have is that the shea butter is pretty firm at room temperature and it takes a minute in my hand to warm up and soften. But once it is softened, it rubs in smooth and is nice and thick without feeling greasy. They also have a whipped version that I am interested in trying to see if it would be more light-weight and easier to apply 🤷🏻♀️
While we are talking about skin products, this body scrub by first aid beauty that is specifically formulated for keratosis pilaris seemed to take tiktok by storm not all that long ago. People rave about it on social media and amazon reviews for removing the small bumps and leaving their skin nice and soft.. but to be honest, I didn’t love it or notice a significant difference. It also had a weird musky smell that I wasn’t a fan of. It is rated a 4 on the EWG skin deep site (a free website that gives rankings to products based on the level of concern for the ingredients used; 0 being a natural, toxin-free product and 10 being an item that is highly toxic with known, harmful side effects).
There you have it! I have noticed such an improvement in my skin since implementing these changes. And when I am not consistently doing these things, I notice it show up in my skin again. I am still in the process of healing my skin, but am seeing such drastic changes.
I think in a culture of “now” and quick fixes it is easy to get discouraged when something takes time- but it is worth being patient when healing our bodies. It took time for these symptoms to appear and sometimes it will take patience in healing the root cause.
Kaelyn
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