Can you fix keratosis pilaris, the bumpy and sometimes itchy, dry rash on the back of the arms?
Also known as “chicken skin” or KP… the answer is YES, you can get rid of it!
I’ve had the “kp” rash on the back of my arms my whole life. Yet… in the past 6 months, I’ve healed it 80% or more and I expect it to get even better with more time.
In this #AskWardee, I’m going to tell you what keratosis pilaris is and what causes it, plus I’ll share the 5 key steps you must follow to heal it naturally!
Keep reading or watching below to learn how!
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Table Of Contents
The Question: How To Get Rid Of Keratosis Pilaris (KP) Arm Rash?
Jessica S. asked:
Hello. I’m 38 years old and I’ve had keratosis pilaris for most of my life. However, I’ve only recently found out what it was. I read your article on using tallow, rose hip oil and fermented cod liver oil among other things. I have started using coconut oil and taking fclo capsules as well. Yet, the KP is still there.
What bothers me much more is my beautiful 4 year old daughter is getting these bumps on her upper arms also. She doesn’t have nearly as much as I do, but I do not want them to continue or increase. Can you please suggest a hard routine for me to administer to her so hers doesn’t get worse? I’m a person who thrives on EXACT directions, so if you could please help me with that. I started using coconut oil on her, but not every day. She also only bathes once or twice a week so I don’t know if that is helping or contributing to the problem.
Oh, and one more thing: do you think that dry brushing would help get rid of our KP? Thanks so much for your time. I am learning so much from you. I’m grateful to God for your videos and information.
Jessica, thank you for your question!
Because we’re featuring your question today’s #AskWardee, you’re getting a gift — a FREE Mini eCourse! Our team will be in contact with you so you can choose which one you’d like!
What Is It Like To Have Keratosis Pilaris?
Keratosis Pilaris: ‘Sand paper’ bumps, most frequently on the back of the upper arms, appear when keratin forms hard plugs within hair follicles. —“Skin Deep” by Sally Fallon Morrell
Also affectionately (not!) called “chicken skin”, keratosis pilaris is the name for the sand paper-like bumps on the back of the arms (and even legs in some people). These bumps are actually hair follicles that are plugged with excess keratin.
Keratin is the protein that protects skin from infections and such. The trouble is, with keratosis pilaris, the keratin builds up and forms a plug that blocks the hair follicle.
That plug in the follicle is what looks like a bump, and a collection of those bumps in one area, such as the back of the arms, looks like a rash or what is often called “chicken skin”.
Keratosis pilaris is not usually painful and people say it’s harmless. However, in winter, with dryness, I have found that it can be quite itchy and even irritated.
What Causes Keratosis Pilaris?
According to Sally Fallon Morrell, keratosis pilaris is a vitamin A deficiency:
This is a classic sign of vitamin A deficiency. —“Skin Deep” by Sally Fallon Morrell
What Are The Best Treatments For Keratosis Pilaris?
Since the underlying issue with keratosis pilaris is a nutritional deficiency that’s exacerbated by dryness and external irritants, it makes the most sense to treat it using nutrition and natural lifestyle choices.
Anything else is an incomplete solution, usually merely topical, often unsustainable, and even with side effects… like not being able to go out in the sun for up to a week after applying certain lotions! (Yes, this is true!)
In addition, if you work on reversing your keratosis pilaris naturally, you’re addressing your whole health and will likely feel and look better in many ways beyond healing the actual keratosis pilaris.
You’ll likely have softer, healthier skin overall.
The nutrition will help your gut health and immunity.
Finally, your overall inflammation may reduce, resulting in fewer aches and pains and more energy.
You get the idea. 🙂
5 Steps For Getting Rid Of “Chicken Skin” Naturally
I’ve had keratosis pilaris all my life, or at least for as long as I can remember. Although I had some healing pieces right for awhile now, it’s only this past year that I’ve finally made a lot of progress.
At the time of this episode, my keratosis pilaris is 80% to 90% better and I hope will be 100% better soon. It’s a process and takes time so I’m willing to wait it out and keep working on it.
Here are the 5 steps I follow to keep “chicken skin” at bay. My entire family has commented on how my arms look better and are softer.
Natural remedies really do work!
#1 — The Keratosis Pilaris Diet
Keratosis pilaris is caused by a vitamin A deficiency, so it makes sense that to heal it, you address that deficiency through what you eat. Healing from the inside out.
Vitamin A Rich Foods
Given that keratosis pilaris is caused by a vitamin A deficiency, it makes sense to ensure your diet includes sufficient vitamin A, an essential and often lacking fat-soluble vitamin.
The best food sources of vitamin A are: liver, eggs, dairy products with fat like butter or whole milk, and fatty fish. Read more about meeting your fat-soluble vitamin nutrition needs here.
You can also supplement with superfoods rich in vitamin A such as cod liver oil and grass-fed (not grain-fed) high vitamin butter oil or grass-fed ghee.
Also Vitamin D & K2
Don’t forget about the other fat-soluble vitamins (D and K2) that are essential for skin health. The good news is that if you consume cod liver oil and grass-fed butter oil or grass-fed ghee daily, you’ll ensure you’re getting both these important vitamins as well as the vitamin A.
The cod liver oil offers vitamin D while the grass-fed butter oil/ghee offers vitamin K2. Organ meats, such as liver, also provide these fat-soluble vitamins.
Again, you can read more about meeting your fat-soluble vitamin nutrition needs here.
But there’s more to it than that…
Water
What kind of water are you drinking? A lot of municipal, and even well, water contains hundreds of known contaminants and irritants such as chlorine. These poisons irritate our body on the inside and the outside.
Please ensure you’re drinking clean, contaminant-free water. Read more about your water filtration options here or watch this FREE webclass I hosted on water filtration options here.
Our family uses a whole house filtration system and 14-stage “at sink” drinking water system from Radiant Life. More info is here. Use discount code WARDEE to get $25 off a Radiant Life Gravity Countertop System / Radiant Life Direct Connect OR $100 off any whole house system / 14-Stage purification system.
Remove Inflammatory Foods
You might do an elimination diet removing top allergens/irritants such as gluten, eggs, dairy, trans fats, vegetable oils, grains, etc. from the diet for a time to see if your keratosis pilaris rash gets better.
#2 — Lifestyle
Lifestyle plays a big role in healing keratosis pilaris. Certain activities can make it worse, and certain activities can soothe and/or minimize it.
Sunshine For Vitamin D
Get out in the sun! Sunshine is the best way to get our vitamin D needs met.
I notice that my keratosis pilaris is significantly better in the spring, summer, and fall, when I’m outside more and soaking up the vitamin D.
Alternately, the winter months is when I notice my arms are more dry and possibly more irritated (if I’m not careful with all the other steps outlined here).
Remove External Irritants
Bathing in chlorinated water or swimming in chlorinated pools… bad news. The chlorine is a major irritant and can cause the keratosis pilaris to get more dry and itchy than it would otherwise.
To mention a few more potential problems, you’ll also be irritated by conventional lotions and creams, airborne synthetic fragrances, and wearing fabrics that are washed in toxic cleaners.
Keeping the home toxin-free is important — from your candles to your cleaning supplies.
Don’t Scratch Or Pick
Leave the bumps alone. Scratching them or picking at them just irritates and makes them red and bigger. Better to follow steps 3 through 5 below to get them to go away on their own. 🙂
#3 — Cleanse
Cleansing is the first step in caring for your keratosis on the skin’s surface. It’s important that this and any other steps we apply directly to the skin are non-irritating and that they encourage the keratin plugs to release. Let’s begin the skin care with cleansing!
Bathe In Clean Water
If your water has contaminants like chlorine and others — and yes, even well water can have contaminants like pesticides — it can irritate and dry out your skin and make the KP rash worse. Please ensure you’re bathing in clean, contaminant-free water.
Read more about your water filtration options here or watch this FREE webclass I hosted on water filtration options here.
Our family uses a whole house filtration system and 14-stage “at sink” drinking water system from Radiant Life. More info is here. Use discount code WARDEE to get $25 off a Radiant Life Gravity Countertop System / Radiant Life Direct Connect OR $100 off any whole house system / 14-Stage purification system.
Use Soaps & Shampoos Free Of Sodium Lauryl Sulfate (SLS)
Sodium lauryl sulfate irritates and prevents healing of the keratosis pilaris. Instead, we use homemade soap (this is my recipe) or Dr. Bronner’s Castile Soap (go here).
I also use this charcoal cleansing bar from Beautycounter on my arms in the shower. I soap up and let it sit a few minutes so the charcoal has to time to pull out impurities.
You also want a shampoo free of SLS because shampoo inevitably runs off your head down your body, making contact with your arms. I have curly hair and use Shea Moisture hair products.
Straight-haired folks, I’d recommend Beautycounter’s Daily Shampoo and Daily Conditioner.
#4 — Exfoliate
Remember how the keratosis pilaris is caused by excess keratin plugging up the hair follicle? So, exfoliate!
Exfoliation is a mechanical or chemical process of encouraging the dead skin cells and built-up keratin to slough off and reveal the softer, moister, living skin cells below. Regular exfoliation is key to healing keratosis pilaris!
Here are some products that can help with exfoliation. Personally, I use a mix of mechanical *and* chemical exfoliation.
Dry Brushing (Mechanical)
Dry brushing feels amazing! You do have to work up a tolerance for it, though, due to stiff bristles in contact with your skin. Do it more gently on your keratosis pilaris so as not to irritate.
I dry brush nearly every evening and I love that I have softer skin immediately afterward. I also love that it encourages my skin to release the keratin plugs more readily.
There are many dry brushes out there and I like a really stiff one, like this one from T-Tapp.
(Psst… we teach you how to dry brush your whole body to improve lymphatic flow and detox pathways in our Women’s Health eCourse.)
Charcoal Mask (Mechanical)
Did you know you can use face masks anywhere on your body?
Once a week or so, I use this charcoal balancing mask from Beautycounter on my arms as well as my face. The charcoal is amazing for drawing out impurities (without excess drying) and to minimize pore size.
Body Scrub (Mechanical)
Once or twice a week in the shower or bath, I use this Beautycounter Sugar Body Scrub with Lemongrass. I use it all over my body to exfoliate dead skin cells everywhere, not just the back of my arms. It really helps my arms, though!
Overnight Resurfacing Peel (Chemical)
This amazing Overnight Resurfacing Peel from Beautycounter uses 15 gentle botanical acids to refresh and renew skin.
You put it on at night and sleep with it overnight. By the morning, your skin will be exfoliated by the acids to reveal fresher, younger, softer skin.
I use this twice per week at bedtime. When I put it on my face, I also put it on my arms and it helps them a lot, too.
Toner (Mechanical)
Toning is not technically exfoliation, yet to keep things simple, I’m including it in the “exfoliate” category. This is because toning reaches deep into pores to help clean out any dirt and impurities left behind from cleansing.
I like Beautycounter’s Countercontrol Instant Matte Toner. It’s from their acne control line, and I use it on my face, too. (I have a tendency toward pimples and this really helps prevent them.)
In the past, I have also used Beautycounter’s Rejuvenating Toner Pads. They’re less strong against acne while they help keep skin young and healthy through deep cleaning what cleansing leaves behind.
#5 — Moisturize
The moisturizing step is really important! If skin is dry, keratosis pilaris is worse. It just works that way.
So please, please, please, at least moisturize if you do nothing else I talk about here.
Here are my favorite products for moisturizing. I rotate through them, and often layer them up, because each one has its own benefits and I don’t want to miss out on what any one of them can do. And my arms are healing because of it. 🙂
Grass-Fed Tallow Balm
This is the holy grail, in my opinion, for keratosis pilaris. Tallow (from grass-fed cows) is rich with vitamin A, making it a wonderful topical moisturizer and healer.
And lest you worry about any beefy smell, no it doesn’t. And no, it doesn’t feel greasy, either.
The best time to apply this or any keratosis pilaris lotion is immediately after bathing, when your pores are warm and open to receive moisture.
You can make tallow balm yourself following my recipe here or alternately, you can buy it from Vintage Tradition here.
Please note: Vintage Tradition is offering 10% OFF using coupon code WARDEE at checkout through 5/21/19. Shop here.
Coconut Oil
Coconut oil often comes up as healing and soothing to keratosis pilaris. And it sure is!
I love, love, love this Beesilk Junior coconut oil balm (blended with shea butter and beeswax) from MadeOn Skin Care Products.
It’s easy to swipe and apply and the beeswax helps it stay on and keep moisturizing your skin. Not greasy!
Finally, it’s great for sensitive skin, and keratosis pilaris definitely qualifies as that, doesn’t it?
Please note: You can get a free pocket size Beesilk Junior right here with code tradcookjr ($6.97 value); just chip in for shipping. Good through 5/21/19. Claim your free pocket size Beesilk Junior here.
Healing Oils
In the evenings, I almost always rub a healing oil on my arms before using one of the moisturizing balms above. I love Beautycounter’s No. 3 Balancing Oil because its blend of seven natural oils moisturizes, smooths, balances, and calms skin.
I also love Organic Evening Primrose Oil, which I learned about from Sally Fallon Morrell years ago. She recommended to rub it on the affected area (and even to mix it with cod liver oil and do so).
Why? Because evening primrose oil has a high concentration of a fatty acid called GLA (gamma linolenic acid) which has remarkable healing properties.
These oils have made a big difference for my keratosis pilaris and I hope they do for you, too!
Heal Faster By Layering Non-Toxic Healing Products On Your Arms
I mentioned above that I often layer products on my arms to get the full benefits of many healing products at one sitting. Here’s how that works.
I do this most evenings. I do shower most evenings and the shower is part of my routine, but you can do this without bathing, too. 🙂
- Dry brush.
- (Once or twice per week) Apply Beautycounter charcoal balancing mask to back of arms, then wait about 15 minutes.
- Cleanse in shower with charcoal cleansing bar and/or Dr. Bronner’s bar soap, then use Beautycounter’s Sugar Scrub with Lemongrass.
- Once out of shower, use Beautycounter’s Countercontrol Instant Matte Toner on back of arms.
- Layer up with any/all of the following: Beautycounter’s Overnight Resurfacing Peel (only twice per week), followed by Beautycounter’s No. 3 Balancing Oil or Organic Evening Primrose Oil, and finally Vintage Tradition tallow balm or Beesilk Jr. coconut oil balm to seal everything in/on.
My simpler morning routine consists of rotating using Vintage Tradition tallow balm or Beesilk Jr. coconut oil balm. I save everything else for my evening wind down when I have more time. 🙂
Any Questions Or Comments?
If you have other questions or comments about your own experience with keratosis pilaris and any natural remedies that work for you, be sure to leave them in the comments!
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Helpful Links
- FREE 14+eBooks and FREE Traditional Cooking Video Series
- “Skin Deep” by Sally Fallon Morrell
- Best food sources for fat-soluble vitamins
- cod liver oil
- grass-fed (not grain-fed) high vitamin butter oil
- grass-fed ghee
- Exploring Water Filtration Options
- FREE webclass on water filtration options here
- Save on water filtration systems from Radiant Life: Use discount code WARDEE to get $25 off a Gravity Countertop System / Direct Connect OR $100 off any whole house system / “at kitchen sink” 14-Stage purification system
- Homemade Castile Soap recipe
- Dr. Bronner’s Castile Soap
- Beautycounter Charcoal Cleansing Bar
- SLS free Shea Moisture hair products
- SLS free Beautycounter Daily Shampoo and Daily Conditioner
- Stiff Bristle Dry Brush
- Women’s Health eCourse
- Beautycounter Charcoal Balancing Mask
- Beautycounter Sugar Body Scrub with Lemongrass.
- Beautycounter Overnight Resurfacing Peel
- Beautycounter Countercontrol Instant Matte Toner or Beautycounter Rejuvenating Toner Pads
- DIY Tallow Balm Recipe
- Vintage Tradition Tallow Balm — get 10% OFF using coupon code WARDEE through 5/21/19
- FREE pocket size Beesilk Junior with code tradcookjr ($6.97 value) through 5/21/19; just chip in for shipping.
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Do you have keratosis pilaris? What natural remedies or lifestyle choices have helped make it better? Please share your thoughts in the comments!
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My chicken skin went away all by itself when I added more healthy fats to my diet and cut down the carbs, especially sugar.
Wonderful! I wish it was so easy for me! I’m happy for you!
I have had KP all my life as well, and while it’s not painful, it is pretty annoying. Especially when people think you have goose bumps and must be cold because they can see the KP a mile away 🙁 I will be totally honest that this post was a little long for me, and seemed overwhelming with the number of steps to reduce KP naturally. BUT! The nice little 1-5 list at the end of your evening and morning routines was exactly how my list-loving brain needed to see the info presented to realize it was actually easier than I thought. Going back, I see now that you were providing explanations and options for each step, which is very helpful, so thank you!
I do have one question – at the beginning, adding Vitamin A through certain dairy products was mentioned, but shortly after that, an elimination diet excluding dairy (and other items) was also mentioned. This seems contradictory to me, can you explain this a bit further?
Amanda,
Ha, ha! That’s why I included the little list at the end. 🙂 Sorry you felt overwhelmed on the way there, though. 🙂
Some people find that dairy worsens their KP in spite of it being a vitamin A rich food (when grass-fed). Yet, it’s really the FAT in the grass-fed dairy that has the vitamin A so in their case, they might supplement with ghee, which can be tolerated by a lot of dairy-free folks (not all, though). Anyway, I know it seems contradictory but it is the other things in dairy that could possibly cause the inflammation so the vitamin A has to be got another way. Thankfully, there’s also liver and eggs. I hope this helps. Thanks for your comment! 🙂
Wow! I really had no idea that anything much could be done with PK! My arms are covered with tiny white scars from decades of scratching and picking them. Getting rid of chlorine is well-nigh impossible—the only way to get tea/coffee/lipstick stains off my cups and mugs is a strong clorox spray. To be honest, there is simply no substitute for this product for many applications—vinegar water doesn’t cut it. I also am a devotee of bathing rather than showering, and Chicago water is highly chlorinated. I used to order a water filter for use with tub spigot, but then Gaiam stopped sending catalogs. Perhaps ypu know of a better one.
We have Mountain Valley Spring Water delivered to the house for drinking, and steam distilled for coffee/tea making and cooking.
I wonder if kaolin masks would help. I have that already; the only problem being that it clogs the plumbing.
The vitamin A and dry brushing I can do; I hate slathering on skin creams. I do use a buff-puff to exfoliate my face—helps keep pores from filling up. I have always had oily skin with some acne and it still afflicts me at my age (nearly 69) as it did my mother into her 70’s. I will start doing what I can with what I have; I’d appreciate your suggestions for a Clorox substitute, and a bath water filter (we have a shower filter).
Thanks for addressing this issue—if it works I might be able to wear sleeveless blouses again after more than a quarter century….
Hi, Margo!
I do have some suggestions for you. Thanks for being so detailed in what you’re already trying.
Clorox alternative – have you tried soaking the cups/mugs in a hydrogen peroxide solution?
Even if you hate slathering on skin creams, could you do a little bit at night before bed? Just a little? 🙂
Bath/shower filters — absolutely! Look at Radiant Life (click here) because they have options for sinks, showers, baths, even garden hoses! Use code WARDEE to save $25 (small systems) or $100 (larger systems).
God bless you! I hope you can do sleeveless again soon!
Margo,
Also I would suggest Beautycounter’s Countercontrol skin care products for acne prone/oily skin! I use these products and love them (the toner above is from this line)!
http://tradcookschool.com/control
Thank you so very much for sharing this! My daughter has a bad case of this. You’ve given us hope. ?
Hi, Wardee. I found this very detailed and helpful. The T-Tapp link is not working at this time. I’m really interested in the T-Tapp one. Thank you for your attention in this matter. Thank you, also, for all of the information included here. God bless.
Hi there,
We’ll look into the T-Tapp link and correct it as soon as possible.
You’re welcome! ~ Vicki, TCS Customer Success Team
Hello,
The link for the T-Tapp brush has been fixed. Thank you for letting us know.
~ Vicki, TCS Customer Success Team
I see your list says no chlorinated water… My doctor actually suggested swimming in salt and/or chlorinated water to help soften and slough away the keratin plugs, and after swimming 3-5 days a week at my local YMCA with my son for a month, my KP is almost completely done with no other changes.
Hi, Cassi,
I’m happy to hear that swimming in salt and chlorinated water helped you. We are providing helpful solutions that are chlorine-free for those who are trying to avoid it.
~Peggy, TCS Customer Success Team