What should I eat to avoid dry, itchy skin?

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Trigger foods: Tea, coffee

Healing foods: Fish, nuts, avocado

Itchy, dry skin is irritating enough for anyone, but it can be made much worse for runners who may have to deal with the rubbing of exercise apparel. Drinks high in caffeine, such as coffee, tea and caffeinated sodas, can have a diuretic effect that saps cells of liquid, so steer clear if you’re feeling the itch.

Vicki Lee, a registered nutritional therapist, also recommends investigating whether you have a specific food intolerance – those with sensitivity to wheat or gluten often suffer from dry, itchy skin. And to build up the layer of lipids that retain moisture beneath the skin, load up on the omega-3s found in oily fish, such as salmon, mackerel and herring. Lee says that in her practice she sees many runners who follow low-fat diets and suffer from dry skin because they’re not getting enough omega-3s. ‘Any of those good-fat foods – oily fish, coconut oil, avocado, nuts – will help alleviate dry, itchy skin,’ says health and nutrition coach Marissa Vicario.