For years I struggled with keratosis pilaris, also known as chicken skin, on my arms, which I made look even worse by picking at the bumps so they got red and angry looking. I finally got fed up with the way my arms looked and was able to heal it naturally. In this post I share everything that I did to help it heal.
Disclaimer: some of the links in this post are affiliate links where I make a small commission if you purchase the product through that link. This does not cost you anything extra and allows me to keep this website running.
What is keratosis pilaris?
Keratosis pilaris, commonly referred to as KP or "chicken skin", is a common skin condition that causes small, rough bumps on the skin, most commonly on the back of arms. Keratosis pilaris is harmless and does not require treatment, however for cosmetic reasons many people do try and treat it.
I struggled with KP for years and only made it look worse by picking it (you can see this in my photos below).
Effective treatments for keratosis pilaris can be hard to find and the doctors I saw told me that it would likely never go away, and not to worry about it. However, I was so self conscious of my arms, so I was bound and determined to treat it on my own. I tried so many treatments that just didn't work that I finally did my own research and learned how to treat my keratosis pilaris naturally.
Now, since I last saw a doctor regarding my keratosis pilaris many years ago, there have been further studies on treating KP and there are now many options that dermatologists may recommend including laser therapy, and various topical treatments including mineral oil, tacrolimus, azelaic acid, salicylic acid, urea creams, retinoids, chemical peels, and vitamin D3 derivatives.
However, some of those treatments can be fairly intense, require prescriptions, can be expensive, and have potential side effects.
Fortunately, I was able to treat my KP by using over the counter safe skincare products and methods. You can see in my before and after photos below just how much better my skin looks now.
In this post I am sharing the topical remedies I used to heal my keratosis pilaris including the scrubs, peels and moisturizers. I also made a number of diet changes that helped, but in this post I will focus on the topical treatments or external treatments that I used, as I know that not everyone will want to make diet changes like I did.
My before and after keratosis pilaris photos:
At home treatments for keratosis pilaris:
1. Exfoliation
I cannot say enough good things about exfoliation. Exfoliation can do wonders for your skin. Exfoliation is the process used to remove dead skin cells from the skin's surface. There are both mechanical and topical or chemical ways to exfoliate your skin. I have been using both to help heal my KP.
There are a number of benefits to exfoliating your skin including:
- Increasing cell turnover
- Detoxifying the skin
- Getting rid of dead, dull skin cells
- Improving skin tone
- Killing bacteria and helping prevents breakouts/rashes
- Improving topical product penetration and treatment results
I exfoliate my skin in a few ways: First, I use dry brushing everyday, second I have been using a sugar scrub on my arms twice a week, and third I have been using a chemical exfoliant twice a week on my arms as well.
The sugar scrub I use on my arms is the Sugar Buff Body Polish in Lemongrass from Counter. It smells amazing and leaves my skin feeling so soft and smooth.
Both salicylic acid and glycolic acid have been shown to be helpful chemical exfoliants for treating keratosis pilaris, and the chemical exfoliant that I use twice a week that has both of these ingredients in it is the Overnight Resurfacing Peel from Counter.
The other thing I do everyday to exfoliate my skin is dry brushing. Dry brushing is the process of rubbing your dry skin with a hard bristled brush. Sounds a bit crazy doesn't it? But there are many reported benefits of doing this to your skin. Dry brushing is felt to do a few beneficial things for the skin including:
- It sloughs off dead, dry skin to improve the skin's appearance and allow moisturizers to penetrate more effectively.
- It improves the movement of lymph fluid into the local lymph nodes to help remove waste products.
However, it's important to note that to date, no studies have actually examined the benefits of dry brushing.
In order to dry brush you first need to have the proper brush. Ideally a dry brush with a long handle and firm bristles.
I dry brush first thing in the morning before I shower, but you can do it any time of day. Simply start at your feet, and move the brush in vertical/upward movements over your skin. Slowly work your way up and over your whole body. It only takes a few minutes and your skin should feel smoother immediately. The first time you do this you may not like the sensation of those hard bristles on your skin (I sure didn't) but once you do it a few times you get used to it and most people actually start to enjoy the feeling.
2. Moisturization
Moisturiziation has been shown to be helpful for keratosis pilaris, but most of the studies done are done are with prescription strength emollients, but I personally found that over the counter moisturizers worked just as well for me.
I personally stick with safe skincare brands that avoid potentially harmful ingredients in their products. Your skin is the largest organ in your body and much of what you put on your skin gets absorbed into your bloodstream. So if you are putting unhealthy ingredients on your skin, they can potentially lead to health issues such as hormone imbalances. I've written other posts on this topic as well including how to choose a safe deodorant that you will likely find helpful.
There are a couple products I have been using to moisturize my skin. The first product is jojoba oil, and the second is the Lotus Glow Cleansing Balm from Counter. Both of these products are extremely moisturizing and hydrating.
Jojoba oil is a great choice because it is the only oil that resembles human sebum (an oily substance that is naturally produced by your skin), which means it doesn't clog your pores. It not only moisturizes, but also has anti-bacterial and anti-inflammatory properties and has been shown to be helpful in treating many skin conditions including psoriasis. I add lavender essential oil (which also promotes skin healing and has anti-inflammatory properties) to my jojoba oil and apply this to my arms after I shower. If I'm at home I will also apply it throughout the day. I notice a difference in my skin if I miss just one or two days of this. It's that powerful.
The other product I cannot say enough about is the Lotus Glow Cleaning Balm from Counter. It has also been key in helping heal my KP. I apply it every night before I go to sleep for some deeply nourishing and healing hydration.
That's it! Those are the external steps I have been using to heal my KP. It really hasn't been that hard, and I wish that I had started this mission sooner. Hindsight is always 20/20 isn't it?
If you have any questions please leave them in the comment section, and before you go be sure to download my free guide on how to heal keratosis pilaris from the inside out:
Frequently asked questions:
Healing keratosis pilaris will not happen overnight. There are many topical treatments that have been shown to be helpful including emollients, tacrolimus, azelaic acid, salicylic acid, urea creams, retinoids, laser therapy, chemical peels, and vitamin D3 derivatives
Although keratosis pilaris is very common, the exact cause remains unknown. There are genetic factors that play a role and certain underlying health conditions including diabetes and Down syndrome are associated with it, but the overall cause is still not clear. It is felt to be related to a loss of normal epithelial barrier function of the skin.
There are a number of things you can do at home to help keratosis pilaris including:
1. Changing your diet
2. Exfoliating regularly
3. Moisturizing
4. Avoid picking
5. Reduce stress
Other health information you will want to read:
Our expertise:
Dr. Erin Carter, MD, FRCPC, is a physician with board certifications in internal medicine and rheumatology. She is passionate about preventative healthcare including nutrition, environmental health and low toxicity living.
Julia Alex
Do you just rub the cleansing oil in or do you wipe the skin with it and then wipe it off?
Erin Carter
Oh yes I just use the cleansing balm like a cream. Just rub it on and then leave it. It will absorb overnight.
Unknown
The link for the cleansing balm no longer works. I’m trying to help my 13 year old son with his increasingly severe kp. Can you name the balm or provide a new link?
Erin Carter
Oh thanks for letting me know! I just fixed the link!
Or just use this:
I hope it helps! If you have other questions please let me know.
Erin Carter
Oh good question. To be honest I never actually measure. I just dump a bunch of drops into my jojoba oil bottle and leave it at that. I am guessing I add about 20-30 drops but this will also partly depend on the type of lavender essential oil you are using. Some brands are more potent than others. I would say as long as it smells like lavender when you put it on you have enough!
Unknown
Hello. Thanks for sharing! I was just wondering about the portions for the jojoba oil/lavender essential oil mix? Do you just mix a few drops at a time or...?
Jack Fraser
When I read this story I realized just how similar it was to my condition. I suffered from KP for over 15 years and I was desperate to find anything that would help me. I hated to wear tank tops because I got so self-conscious that people stared at my arms all the time.Even my friends would make comments like, "Is that leprosy on your arms?"I didn't want to go out so I stayed home and got really depressed.Doctors and medications were of little help and even made my keratosis worse many times. Then I came some simple natural remedies that finally made the bumps, the redness, and the picking disappear for good.In fact, you might want to check out this article, it really helped me a lot:http://www.journalofnaturalhealth.com/keratosisHope it helps anyone reading this!
Erin Carter
It's amazing how big a factor certain foods can be in skin conditions. Dairy and gluten are the first things I tell people to eliminate for any kind of skin issue. So glad you found a solution! xoxo
ajam
The biggest factor in getting rid of my KP was giving up dairy. I was intolerant of dairy and soya when I was a baby, then grew out of it but both allergies/intolerances resurfaced when I hit my 20s. Giving them both up I immediately noticed a difference in the KP on my arms. If I stay off the dairy, exfoliate and moisturise regularly, drink plenty of water and don't eat too much bread my arms are as smooth as a baby's bum 🙂
Erin Carter
Oh I hear your pain! Honestly I was so embarrassed to wear short sleeves that I rarely did. I really hope some of these tricks work for you. I had honestly almost given up! I would also look at changing your diet if you haven't yet. Gluten in particular can definitely trigger KP (along with many other foods). Good luck!
Anonymous
I'm definitely going to try the brush thing. And the oil. I'm 16, I've had KP for 6 years now. I've tried a hundred different creams my dermatologist prescribed me. None of them really seemed to work. The one thing that helped was bathing in saltwater. Didn't heal it but it helped. I've also tried light/sun therapy. Also didn't work. It really affected my self confidence.And I'm tired of people asking me what's wrong with my arms.Thanks for the tips, I really hope it works. 🙂
Erin Carter
I completely agree! gluten can cause a whole laundry list of skin problems... acne, eczema, psoriasis... the list goes on and on! diet is so key to healing so many things! thanks for posting 🙂
Anonymous
Gluten does cause KP according to all the new studies!
Erin Carter
Heidi you're right diet is so important for skin! I'm actually going to do a whole post on this topic in the future since food is definitely medicine when it comes to skin care!
Erin Carter
Amazon can be totally annoying hey? what's with that! And mine is definitely worse with certain foods too. Nuts seem to be a big trigger for me sadly since I love them.
Heidi
I stopped eating gluten and high fructose corn syrup and mine went away, so did my migraines.
alanna dB
I am curious about dry brushing! I tried to buy a brush & some lavender oil off amazon.com, but it's being super annoying. Sometimes amazon drives me crazy. Anyway, I notice my arms are so much better when I'm more mindful of how I'm eating & my omega ratios are good. My psoriasis is also significantly better, which is so awesome!