[ENG/IND] Why Diet For Eczema? / Kenapa Diet untuk Eksim?

[ENG] People often ask me, do we really need to do the diet and what is the connection between diet and eczema? And today i will try to explain it based on my experience in healing my eczema through elimination diet. I will also share about my elimination diet once more time here – in case you haven’t got the idea about the elimination diet. (Contact me personally by email or comment below to get my free E-book).

Did you know that 80% of your immune system is affected by a good digest system? If you have a healthy digestion then it means you have a healthy gut. Your gut is an organ that determines which nutrition to absorb and which toxic / allergens to throw and avoid. In fact, your gut is home to 100,000,000,000,000 (100 trillion) microorganisms! Our gut contains 10 times more bacteria than all the human cells in the entire body (with over 400 known bacterial species). Which is why, this is in fact the basis of your body’s immune system.

When we have a leaky gut, it will likely cause food intolerances which damage our immune system (immune abnormalities) and this end with autoimmune condition. Signs that we have a leaky gut are :

● 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

With elimination diet and a right way of eating, could support  our digestion and put our digestive system in place. 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
● 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)

So many people ask me about this elimination list, why they have to avoid the foods that they aren’t allergic to. Well, all i can say is, it’s no longer about you are allergic to it or not anymore – but all these foods will either cause more damage our leaky gut (remember that we have already got unhealthy digestive system which make it harder to digest some foods – and an unbalance immune system which make it think certain “save” foods as toxic) or our immune system which will slow down our healing process. I am not saying that we can’t be healed when we’re not on diet but taking this diet will practically helps our healing process.

So, this is once again the Elimination Diet List :

CATEGORY YES NO
Fruits Unsweetened fresh or frozen whole fruits, fresh sqeezed fruit juices Oranges, orange juice, grapefruit, strawberries, grapes, banana
Vegetables Almost all fresh raw, steamed, sauteed, or roasted vegetables, sea vegetables (seaweeds) Corn, creamed vegetables, nightshades (tomatoes, potatoes, egglpants, peppers)
Non-Gluten Grains & Starch Brown rice, millet, quinoa, amaranth, buckwheat Wheat, corn, barley, splet, kamut, rye, couscous, oats
Vegetable Protein Split peas, lentils, legumes, beans Soybean products (soy sauce, soy bean oil in processed foods, tempeh, tofu, soy milk, soy yogurt)
Nut and seeds Walnuts, sesame, pumpkin, sunflower, hazelnuts, almonds, cashews, brazil nut, nut and seed butters (such as almond and tahini) Peanuts, peanut butter
Meat and fish fresh or water-packed cold water fish (e.g. Trout, salmon, tuna), wild game (e.g rabbit), lamb, duck, organic chicken and turkey Pork (bacon), beef, veal, sausage, cold cuts, canned meats, hot dogs, shellfish, raw meats and raw fish
Dairy products and milk subsitutes Unsweetened rice milk, almond milk, coconut milk Milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, non-dairy creamers, eggs
Fats & Oils Cold pressed olive, coconut, flax, sesame, almond, sunflower, pumpkin, walnut, coconut Butter, margarin, shortening procesed oils, canola oil, salad dressings, mayonnaise, spreads
Drinks Filtered water, spring water, green tea, herbal teas, seltzer or mineral water, yerba mate, coconut water Alcohol, coffee, caffeinated beverages, soda pop, softdrinks
Spices and condiments Vinegar, all spices, sea salt, dried pepper, carob, raw cacao Chocolate, ketchup, relish, chutney, soy sauce, barbecue sauce, teriyaki, other condiments
Sweeteners Stevia, xylitol, coconut nectar, whole/fresh fruit (in moderation) Refined sugar, white/brown sugars, honey, maple syrup, high fructose corn syrup, evaporated cane juice, brown rice syrup, agave nectar

Taking this diet is not just healthy for our skin but for the whole body and organs. But you will need to balance your protein intake to keep your body energized.

_______

[IND] Banyak yang bertanya pada saya, memang perlu diet banget ya kak? Apa sih hubungannya diet dengan eksim? Hari ini ijinkan saya menjelaskannya berdasarkan pengalaman pribadi dalam memulihkan eksim akut saya melalui elimination diet. Saya juga akan seklai lagi menyertakan list elimination diet saya disini ya — siapa tahu ada yang belum mengerti mengenai elimination diet ini. (Hubungi saya melalui email atau comment dibawah ini untuk mendapatkan E-Book gratis.)

Tahukah kamu bahwa 80% sistem imun kita dipengaruhi oleh sebuah sistem pencernaan yang baik? Jika kita memiliki sistem pencernaan yang sehat, itu berarti kita memiliki organ usus yang sehat dan usus merupakan organ yang menentukan nutrisi apa yang harus diserap tubuh dan racun/alergen apa yang harus dikeluarkan dari tubuh. Faktanya, usus kita adalah rumah bagi 100 TRILIUN mikroorganisme! Usus kita mengandung 10 kali jumlah bakteri di antara organ lainnya dalam tubuh kita (dengan lebih dari 400 spesies bakteri). Itulah kenapa, basis sistem imun kita terletak pada organ ini.

Ketika usus kita bermasalah, maka akan menyebabkan alergi yang akan merusak sistem imun kita (immune abnormalities) yang akan berujung pada kondisi autoimun. Beberapa tanda pada usus yang bermasalah adalah :

● Alergi pada beberapa jenis makanan termasuk gluten dan produk susu (dairy)
● Kembung setelah makan
● Kelelahan dan Kelambanan
● Sakit kepala
● Kenaikan berat badan walaupun dalam diet yang sama
● Tiroid
● Penyakit kulit termasuk eksim, rosacea atau jerawat
● Diare dan sembelit

Dengan Elimination Diet dan pola makan yang benar, dapat membantu sistem pencernaan kita. Ini adalah beberapa tips dalam menyehatkan sistem pencernaan kita untuk dapat membantu pemulihan kulit :

● Suapkan makanan dalam jumlah yang lebih sedikit
● Kunyah makanan sampai lumat
● Pastikan mengunyah dan menelan
● Jangan minum di tengah makan, minum sedikit setelah makan kemudian minum kembali 0.5-1 jam setelah makan (karena minum banyak saat makan dapat mencairkan asam lambung dan enzim pencernaan, selain itu akan langsung mendorong makanan ke usus saat belum tercerna secara sempurna di lambung — hal ini akan “melelahkan” usus dan akhirnya membuatnya bekerja lebih keras)
● Hindari makan secara terburu-buru atau ketika sedang stres
● Nikmati makanan kita tanpa pengalihan (jauh dari TV, handphone, dll)

Tak sedikit pula yang bertanya pada saya kenapa mereka harus menghindari makanan yang sama sekali tidak pernah membuat mereka alergi sebelumnya. Yang dapat saya katakan adalah, ketika kita sudah eksim, maka bukan lagi masalah kita alergi ini apa ga tapi bagaimana makanan-makanan itu dapat membuat usus kita lebih lagi bermasalah (jangan lupa bahwa usus kita sudah berada di kondisi “tidak sehat” sehingga akan lebih sulit mencerna dan membedakan makanan mana yang aman dan mana yang berbahaya). Saya tidak menyatakan bahwa “hanya” ikut diet ini pasti sembuh mutlak tapi dengan diet ini akan sangat membantu proses pemulihan kita.

 

Dan inilah list Elimination Diet yang saya jalani :

KATEGORI DIMAKAN DIHINDARI
Buah-buahan Buah-buahan segar atau frozen tanpa pemanis, jus buah segar Jeruk, jus jeruk, stroberi, anggur, pisang, sunkist, jeruk bali
Sayuran Sayuran hijau (sayuran steam, tumis atau panggang) sayuran laut seperti rumput laut Jagung, sayuran cream, tomat, kentang, terong dan paprika
Non-Gluten Grains & Starch Beras merah, quinoa (biji gandum), bayam, millet, buckwheat Tepung, Wheat, jagung, jelai, rye (gandum hitam), couscous, oat, barley
Sayuran Protein Kapri, beans (sayuran kacang : kacang panjang, buncis, dll) Produk kacang kedelai (kecap asin, minyak kedelai, susu kacang kedelai, tempe, tahu, yogurt kedelai)
Kacang-kacangan & Biji-bijian Kenari, wijen, biji labu, biji matahari, hazelnut, almon, mete, kacang brazil, tahini Kacang tanah dan selai kacang tanah
Daging & Ikan Ikan segar (cth. Salmon, Tuna, ikan forel), domba, bebek, ayam kampung dan kalkun Babi (bacon), sapi, sosis, daging potongan, daging kalengan, hot dog, kerang, daging / ikan mentah
Produk Susu Susu beras, Susu almon, susu kelapa – tanpa pemanis buatan Susu sapi dan susu lainnya, keju, krim, yogurt, es krim, krimer, telur
Minyak & lemak Minyak zaitun, minyak kelapa, minyak wijen, lemak kacang kenari, labu, biji matahari dan kelapa Mentega, margarin, minyak yang diproses, minyak canola, bumbu salad, mayonaise
Minuman Air kemasan yang difilter, air pegunungan (spring water), teh hijau, air putih, teh herbal, air kelapa hijau Alkohol, kopi dan minuman berkafein, minuman bersoda
Bumbu Cuka, semua bumbu-bumbu alami, garam laut (sea salt), cabe kering, coklat murni (cacao) Chocolate (coklat manis), saos tomat, kecap asin, saus BBQ, saus teriyaki, saus dan bumbu kemasan lainnya
Pemanis Stevia, Xylitol, Coconut Nectar (gula kelapa), buah-buahan Gula putih / merah, gula buatan, semua syrup, jus kemasan, agave nectar
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5 thoughts on “[ENG/IND] Why Diet For Eczema? / Kenapa Diet untuk Eksim?

  1. Dian says:

    Dear miss marlisa

    I have severe exzema 🙂 i consumed medicine that you posted prednizolene #ciiw and ii get rash easily lately. What can i do ?!

    Its kinda frustrated

    Like

    • marlisatenggara says:

      Halo.. are you still consuming them? What happen when you stop consuming them? In my case, i got worse double times when i stop consuming them. That’s why i try the natural way without any meds.

      Like

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