Discover my current regimen (since August 2015) more info

Actionable Steps to Take Based On the Goals

Many of the goals presented in the previous section had overlapping suggestions and ideas. This means that working towards a single goal would likely have a direct effect on improving several of the others as well.

To make things easier and help avoid information overload, this section summaries the action points discussed through the various goals. Each action step is reiterated, sorted by priority and includes ideas to help you get started.

Reduce Sources of Chronic Stress

Reducing sources of chronic stress can help stabilize the immune system, restore hormonal balance, regulate sebum production, improve sebum composition and reduce general levels of inflammation.

  • Be skeptical with dietary and medical advice
  • Eat a well balanced diet and learn to enjoy the food you consume
  • Don’t over-think things and stick to simple principles
  • Look for things that you can appreciate in your life
  • Understand the impact media can have on your sense of reality
  • Accept life as it comes and enjoy the journey

Find Strategies for Uncontrolled Stress

Reducing the amount of stress in your life can help stabilize immune function, regulate sebum production, improve sebum composition and enhance fatty acid metabolism. The impact of these factors has far reaching consequences and this action step alone may have one of the biggest impacts on the state of your skin.

  • Find ways to help others
  • Take time to unwind and do things that you enjoy
  • Shift your view of stress and let it empower you

Increase Intake of Whole Foods

Eating a diet abundant in whole foods can help improve immune function, regulate sebum production, improve sebum composition, reduce stress, and enhance fatty acid metabolism.

Specific ideas in this area:

  • Increase intake of foods rich in vitamins A, E, D, and C
  • Increase intake of foods rich in fiber, selenium and polyphenols
  • Emphasize local in-season produce
  • Avoid over complicating your dietary approach and keep things simple
  • Eat foods you love and stop focusing on popular trends

Increase Omega 3 and Decrease Omega 6

Increasing your intake of omega 3 fatty acids and reducing your intake of omega 6 fatty acids can help fight inflammation, balance immune function, improve sebum composition, improve lipid metabolism and help fight stress.

Specific ideas in this area:

  • Eat a large variety of fatty fish at least twice a week
  • Avoid added vegetable oils when possible
  • Many packaged foods have added vegetable oils
  • Make smart choices when eating out and consider what goes into the preparation of certain dishes
  • Though supplements can help, eating foods rich in omega 3s is a better approach as you also benefit from a variety of other important nutrients

Avoid Over Focusing On Your Skin

Shifting your focus away from your skin can help stabilize the skin barrier, resolve over production of sebum and remove a major source of stress.

Specific ideas in this area:

  • Reduce the amount of contact you make with the affected skin
  • Avoid scratching and picking as much as possible
  • Build a strategy to get rid of conditioned behaviors
  • Avoid constant inspection of the skin in the mirror

Find a Low Impact Topical Solution

Finding a low impact (on the skin barrier) topical solution that can reduce malassezia activity will help jump start results by stabilizing the skin’s microbiome; allowing for proper skin barrier repair and reduced levels of stress.

Specific ideas in this area:

  • Consider how the products you use effect your skin barrier
  • Initially aim for products that have moderate anti-fungal properties
  • Solely focusing on eradication of malassezia may be flawed strategy
  • Focusing on improvement/restoration of the skin barrier may be a more rewarding long term strategy
  • Don’t be afraid of trying new products (samples are often available at most pharmacies), but always spot test

Jump Start the Immune System

The skin itself is a component of the immune system. Finding ways to jump start progress by improving overall immune function can help increase rate of recovery and quickly boost your mood.

Specific ideas in this area:

  • Factor out and address any outstanding health issues
  • Utilize caloric restriction and fasting
  • Increase hydration

Restrict Processed and Refined Foods

Cutting back on consumption of highly processed and refined foods can help reduce blood sugar spikes, regulate sebum production, improve immune system stability and stabilize your mood.

Specific ideas in this area:

  • Understand the difference between refined foods and whole foods
  • Focus on what you should be eating rather then focusing on avoidance
  • Counting calories and reading nutritional labels can be misleading as labels aren’t always accurate

Increase Level of Physical Activity

Increase your level of physical activity can help fight stress, enhance immune function, improve lipid metabolism, and aid blood sugar control.

Specific ideas in this area:

  • Reduce amount of extended sedentary activities and take frequent breaks
  • Find a short and easy exercise/stretch routine you can perform frequently throughout the day
  • Try new and exciting leisure activities instead of media consumption
  • Invest in a fitness tracking device to motivate you to hit daily targets

Increase Outdoor Time

Increasing outdoor time will ensure you get adequate sunlight exposure (vitamin D) and can help improve immune function, increase your level of physical activity, regulate your skin microbiome, and fight stress.

Specific ideas in this area:

  • Get adequate exposure to sunlight
  • Find a friend or companion that will motivate you to get outside
  • Consider taking up a new hobby, sport or recreational activity
  • If spending lots of time indoors, improve indoor air quality

Summary

The points action points discussed above is mainly a repetition and summary of previous sections. This list can keep going on and on, but I think this would be counterproductive. The book has covered a ton of information, but since we are all unique each one of us must determine the items most applicable to them.

Follow your intuition and simply go with what feels right. I truly believe that our mind is much more powerful than we think. Allowing your mind to absorb all the provided information and letting the unconscious thought process take over may be the best thing you can do.

For example, the following is a simple checklist of items that are most relevant for me:

Authors Own Checklist

  • Stop stressing about uncontrollable events
  • Learn to say no and be assertive
  • Eat more fresh fish on a regular basis
  • Cut out vegetable oils and cereals (breakfast and snacks)
  • Be cautious when it comes to obtaining medical information online
  • Eat a well balanced diet focused on fresh produce
  • Snack on carrots, celery and apples
  • Get enough physical activity every single day
  • Improve indoor air quality
  • Keep home free from dust and change bed sheets regularly
  • Stop touching the skin
  • Eat lots of vegetables and integrate into meals whenever possible
  • Eat fruits only in the morning and on an empty stomach
  • Drink roughly 3 liters of water each day

These are just things which are most relevant for me. Perhaps you have other priorities. Consider making your own unique checklist and then using it to guide your progress.

Seborrheic Dermatitis the Owners Manual Book Cover

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About Michael Anders

After being affected by seborrheic dermatitis, I have made it my goal to gather and organize all the information that has helped me in my journey.

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