Melasma is caused by a lot of things – sun exposure, hormones, thyroid disorders, to name a few. Although it is more common in persons with colored skin, it can virtually affect anyone. Whether you are at high risk or not, it is only smart that you follow these lifestyle changes on how to keep melasma at bay.

 

Protect yourself from the sun

 

Prolonged sun exposure is the most important triggering factor behind melasma. This explains why a lot of people living in tropical regions suffer from the disease. To wit, studies show that it affects 41% of Indian paddy field workers – and as much as 35% of women in Brazil. 

 

With that being said, experts suggest regular use of sun protection – not only for at-risk individuals but for all people as well. Research suggests that it can reduce melasma risk by 50%. In pregnant women, sunscreen use reduces the prevalence by as much as 90%. 

 

• Proper sunscreen use

 

For best results, apply a thick amount of sunscreen (with at least SPF 30) all over the body, 30 minutes to an hour before going outside. Re-apply every 2 hours or more often if you are swimming or sweating a lot.

 

• Wear sun-protective gear

 

Apart from sunscreen, wearing sun-protective gear may help reduce the risk as well. This includes a hat, sunglasses, long-sleeved tops, pants or long skirts.

 

• Stay in the shade

 

Should you need to go outside, avoid going out between 10 am to 4 pm. These are the times when the sun is at its highest. If such an outing can’t be avoided, at least try to stay in the shade whenever you can. 

 

Go for another type of contraceptive

 

The birth control pill is a very popular means of contraception. After all, it is 99.7% effective in preventing pregnancies. The downside of oral contraceptives, however, is that it has been linked melasma. According to a study, approximately 34% of pill users develop such symptoms. 

 

If you wish to reduce your chances of developing melasma, then you probably need to consider another form of contraception. Barrier methods, which do not use hormones, are favorable options. Good examples include condoms and intrauterine devices. 

 

Visit your doctor regularly

 

Apart from sun exposure and hormonal changes, some conditions may trigger melasma as well. For one, it has been linked with thyroid disease. 

 

This observation was supported by the study of Lutfi et al., where a high prevalence of thyroid disorders was noted in melasma patients. Results showed that it occurred in 58.3% of the participants, which is 4 times higher than that of the control (no melasma) group.

 

If your melasma continues to persist despite numerous treatments and procedures, then you may have your thyroid to blame. With that being said, it’s best that you visit your doctor regularly so that he/she can order thyroid tests and other necessary diagnostic procedures. 

 

Eat right…or get supplemented

 

You are what you eat. As with the case of melasma, what you consume may help lighten your patches. With that being said, you need to load your diet with these beneficial nutrients:

 

• Ascorbic Acid

 

Vitamin C is often found in citrus fruits, strawberries, kiwis, cantaloupes, broccoli, and red peppers, to name a few. This antioxidant is widely used in dermatology, mainly because of its many benefits on the skin. 

 

According to a study, Vitamin C is effective against both UVA and UVB rays. These are considered the main culprits behind melasma, premature skin aging, even cancer. 

 

Vitamin C may help lighten melasma spots by inhibiting the activity of tyrosinase, an enzyme necessary for melanin production. For best results, take your Vitamin C tab with Vitamin E, which can the former’s action by as much as four times. 

 

• Vitamin E

 

Whether taken alone or with Vitamin C, Vitamin E may help lighten your melasma spots. Like ascorbic acid, it works by inhibiting tyrosinase activity in the skin. According to Keen and Hassan, it may also help increase glutathione levels in the body – another antioxidant that can potentially lighten the skin. 

 

Vitamin E is best obtained from peanuts, almonds, sunflower seeds, spinach, squash, trout, and shrimp, to name a few. 

 

• Vitamin D

 

Vitamin D is a nutrient found in fatty fish, cereals, egg yolk, beef liver, and cereals. It helps maintain healthy levels of calcium and phosphorous in the blood.

 

Vitamin D deficiency may lead to bone pain/loss, muscle pain, fatigue, and tiredness, among many other symptoms. According to a recent study, low levels of Vitamin D have been linked with melasma occurrence as well. In light of these findings, people with melasma may benefit from consuming Vitamin D-rich foods or supplements regularly. 

 

• Zinc

 

According to Mogaddam et al., zinc deficiency is present in approximately 45.8% of melasma patients. Because of this, it is important that you get your daily dose of zinc – whether through diet or supplementation. Excellent sources of zinc include meat, shellfish, legumes, nuts, seeds, and dairy products, to name a few.

 

• Niacinamide

 

Niacinamide is a wonder supplement for the skin. According to a study, this form of Vitamin B3 (4% topical cream) may help reduce melasma symptoms without a lot of side effects. Although Hydroquinone fared better in this research, it came with more side effects (29% compared to 18%). 

 

Although most studies deal with topical Niacinamide, it may hold some promise when taken orally. Niacinamide can be sourced from fish, meat, milk, beans, green vegetables, and cereal grains, to name a few. 

 

• Soy

 

Soybeans, which are used to make tofu, tempeh, and soy milk, are considered healthy food sources. These low-fat, cholesterol-free beans may even hold the potential for natural skin whitening.  Results show that soy supplements, in comparison to azelaic acid and glycolic acid, may be just as useful in reducing pigmented spots. 

 

The use of soy topicals has shown good results as well. The same comprehensive study showed that it may help minimize spots by as much as 12%. 

 

As for a soy-based moisturizer, results showed that it may help reduce blotchiness and mottled pigmentation in regular users.  

 

In a Nutshell

 

Melasma goes beyond the skin. Worse, it can affect a person’s self-esteem as well. With that being said, it is important that you observe the lifestyle tips stated above. They are very easy to follow, so you might as well get started today! 

 

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