Ever notice your eczema gets worse after a cold or flu?

You’re not alone—and you're not imagining it.

Many people with eczema report more flare-ups when they’re recovering from a virus. If this sounds familiar, you might be wondering: what’s the connection between your immune system and your skin?

Let’s break it down in simple terms and look at a few ways to support your body during and after illness.

Why Do Eczema Flares Often Follow a Cold or Flu?

When you're fighting off a cold or flu, your immune system goes into high alert. While this is helpful for clearing the virus, it can also trigger a cascade of inflammation throughout the body—including your skin.

Here’s what might be happening:

Immune system activation and Th2 dominance: During a cold or flu, the immune system shifts into "fight mode," increasing production of pro-inflammatory cytokines to combat the virus. In eczema, there is already an imbalance favoring a Th2-skewed immune response, which promotes allergic inflammation and IgE-mediated hypersensitivity. Viral infections further amplify this Th2 dominance, increasing skin inflammation and triggering eczema flares.

Barrier disruption: People with eczema have an impaired skin barrier, which makes their skin more susceptible to irritants and allergens. During illness, several factors can make this worse:

  • Fever and dehydration worsen skin dryness.
  • Less frequent or inconsistent moisturising allows the barrier to weaken further.
  • Scratching due to itch and discomfort causes secondary barrier damage.
  • Some medications used during colds or flus, such as antibiotics, may disrupt the skin and gut microbiome, further impairing the skin’s natural defence and immune regulation.

Stress and HPA axis involvement: Illness is a stressor that activates the hypothalamic-pituitary-adrenal (HPA) axis, causing fluctuations in cortisol and other stress hormones. While cortisol is initially anti-inflammatory, chronic stress or repeated flares can dysregulate this system, impairing skin barrier repair and prolonging inflammation.

In short, your skin becomes more vulnerable just when your immune system is doing its best to fight something off.

How to Support Recovery and Reduce Flare Intensity

While you can’t always avoid getting sick, you can support your body through recovery in a way that reduces the impact on your skin.

1. Prioritise Skin Hydration

  • Use a rich, fragrance-free moisturiser morning and night.
  • Use gentle, fragrance-free soaps and skincare products to avoid irritation—such as our MOISTURE BAR
  • Avoid hot showers which can dry out the skin.
  • Use a humidifier to maintain skin moisture during winter or dry indoor heating.

2. Support Immune Resilience with Food

Focus on anti-inflammatory, nutrient-dense meals:

  • Zinc-rich foods (seeds, lentils and other legumes, meat, dairy and shellfish)
  • Iron-rich foods (red meat, poultry, organ meats, seafood, legumes, tofu, leafy greens, wholegrains, eggs)
  • Vitamin C -rich foods (kiwi, capsicum, citrus fruits, broccoli, berries)
  • Omega-3- rich foods (chia seeds, flax, oily fish)
  • Increase or supplement with high-quality Omega 3s to help reduce inflammatory cytokines. This is our favourite concentrated option: CLINICAL LIPIDS 2:1
  • Quercetin to support immunity and calm histamine responses. Foods that are high in quercetin include: Red onions, apples, kale, broccoli, berries, green and black tea, citrus fruits (especially when the white pith is also eaten). It's best to have these foods raw or slightly cooked as cooking can reduce the quercetin content slightly. You can also use good quality quercetin supplements. 
  • Vitamin A-rich foods (sweet potatoes, carrots, liver, leafy greens, eggs)
  • Fermented foods as a source of beneficial bacteria for your gut. Sources include (miso, sauerkraut, natural unsweetened yoghurt, kefir).
  • In general, have plenty of plant-based foods including wholegrains, vegetables, fruits, nuts, seeds and legumes. These foods feed the good bacteria in our gut which helps immune health.
  • Keep hydrated. Water isn't a nutrient, but vital to replace any fluid losses, support mucous membranes, and more!

3. Rest and Rebuild

  • Honour your body’s need for rest and sleep.
  • Reduce unnecessary stress. Clear your schedule as much as possible to take the load off. For children - calm play and cuddles with a parent is great!
  • Gentle movement like stretching or walking can support lymphatic flow. Bonus benefits if some of this movement can be outside in the sunshine to increase vitamin D levels. Some people benefit from Vitamin D supplementation in the winter. 

4. Other Naturopath approved support 

  • Ginger and lemon tea (not from a tea bag, make the real deal!) 
  • Liquorice root: soothing for both the gut and skin
  • Chamomile: calming for inflammation and stress
  • Inulin FOS: great for helping with eczema and cold and flu's (best used preventatively)
  • Certain probiotic strains have been shown to reduce eczema symptoms and modulate Th2-mediated inflammation.

Always check with a qualified practitioner before starting any herbs, especially if you take medications or have other conditions.

Final Thoughts

Eczema flare-ups following a virus are a common experience—but you’re not powerless. By understanding the immune-skin connection and offering your body supportive care, you can minimise flare intensity and feel more in control of your healing journey.

Want more practical tips for managing eczema naturally? SIGN UP FOR OUR NEWSLETTER to receive monthly insights, recipes, and immune-supportive ideas from our clinic.

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“The immune system and the skin are closely connected. When one is under stress, the other often shows it. Supporting both is key to holistic healing.” — Dr. Ava Charles, ND

Disclaimer: The information in this article is educational and is not intended to diagnose, treat, or cure any disease. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition.