If you've ever looked at the back of your arms and noticed small, rough bumps that feel like sandpaper or what some call "chicken skin," welcome to the club - you might have Keratosis Pilaris (KP). Don't worry, you're definitely not alone! This super common skin condition affects around 30-50% of us, especially women, and tends to get worse during those dry winter months. The good news? These pesky bumps are completely harmless, and there are plenty of natural ways to improve their appearance.

What Causes Keratosis Pilaris? The Science Explained

So what's actually going on with those tiny bumps? Research in the International Journal of Trichology explains that KP happens when excess keratin (a protein that protects our skin) builds up and essentially creates plugs that block hair follicles. These little plugs trap the hair beneath the skin's surface, creating those telltale bumps.

From my deep dive into the research, there are several factors that might be behind this keratin buildup. For many of us, it's simply in our genes - studies published in Cutis (a peer-reviewed dermatology medical journal) show that up to 50-70% of people with KP have family members with the same condition. This strong hereditary pattern suggests genetic predisposition plays a significant role in KP development, often associated with atopic dermatitis or dry skin conditions.

The environment can play a role too. Clinical research in Dermatologic Therapy has shown that KP typically worsens during winter months due to decreased humidity and increased skin dryness (Coyner & Mehrabi, 2020). I don't know about you, but my KP gets a lot worse during winter when the air is dry and my skin is getting zero humidity - and now I know the science backs up what I've experienced firsthand!

Those hormonal fluctuations we all love so much? They can trigger KP flare-ups too. According to research from the dermatological journal Dermascope, "Keratosis pilaris may occur when there is an excess of estrogen in ratio to progesterone" (Dermascope, 2024). This hormonal connection explains why many of us notice our KP changing during puberty, pregnancy, or even throughout our monthly cycle.

There's also an interesting connection between diet and KP that I've experienced personally. Dr. Amy Burkhart, MD, RD notes that some people see improvements when they eliminate inflammatory foods like gluten and dairy (I definitely noticed a difference when I cut back on gluten). Nutritional deficiencies, particularly in vitamins A and D, may also contribute to KP development or worsening. If you suspect your diet might be affecting your skin, it might be worth chatting with a nutritionist to see if certain food sensitivities could be playing a role.

Bodycare Products for Managing the Cosmetic Appearance of Keratosis Pilaris

If you're anything like me, you've probably spent hours scrolling through beauty articles looking for the best products to tackle those KP bumps. I've tried what feels like hundreds of different lotions, scrubs, and treatments over the years!

The recommendations I keep seeing (and have found most helpful) consistently include exfoliation with products containing Alpha Hydroxy Acids (AHAs) like Glycolic and Lactic Acid at 5-10% concentration. These ingredients work by loosening the bonds between dead skin cells and help break down that excess keratin buildup. I've found the Glycolic and Lactic Acid liquid exfoliants work well when used in conjunction with physical scrubs with a bit of grit (but not on the same days).

Rich, hydrating moisturisers are also super important for KP-prone skin. Intensive moisturising products containing ingredients like shea butter and cocoa butter can help enhance the cosmetic appearance of skin texture. Apply your moisturiser right after showering while your skin is still damp and warm - it makes a big difference!

I've also had great results using natural oils on my KP. I use either organic coconut oil or sweet almond oil. These oils can provide lasting moisture without clogging pores and help support the skin barrier. They lock in moisture without feeling heavy or greasy, and they've really helped calm the redness I used to get. You can either apply them directly to affected areas or mix them into your regular moisturiser for an extra hydration boost.

One thing that beauty editors always emphasise (and I've also found to be true for me) is consistency. As Marie Claire's Diandra Malivindi writes, treating KP requires "committed maintenance" and typically takes "4-6 weeks of consistent use to see noticeable improvements." Patience is definitely key with KP!

The Tried & Tested Natural Bodycare Products I Use

After years of trial and error, these are the combination of products I use personally. The Kora Organics product tip I got from Miranda herself many years ago and has been my favourite product to use on my arms ever since!

1. KORA Organics Turmeric Brightening & Exfoliating Mask
This face scrub and mask is formulated with Organic Turmeric, Rosehip Seeds, Green Tea Leaves, and Aspen Bark. It's actually made for congested skin and includes Lactic Acid and natural AHA's from Papaya and it also has a good amount of physical grit! I use this a couple of times a week - I like to put it on my arms as a mask before hopping in the shower, then using it to gently exfoliate once I'm in.
Shop the KORA Organics Turmeric Brightening & Exfoliating Mask

2. Lumi Turkish Silk Exfoliating Mitt
This gentle exfoliating mitt is handcrafted from pure Turkish Cocoon Silk using traditional Hammam techniques. It really buffs away dead skin cells like nothing else, I use this once a week as part of my "Do Everything Shower".
Shop the Lumi Turkish Silk Exfoliating Mitt

3. Weleda Skin Food Body Butter
This luxuriously rich whipped formula melts beautifully into the skin and is absorbed quickly, providing long-lasting nourishment with no greasy residue. It contains Shea Butter, Rosemary, Chamomile, and Calendula, all the hydrating and soothing goodness our arms need here and it smells so good. I apply this immediately after showering.
Shop the Weleda Skin Food Body Butter

4. Vanessa Megan AHA & Willow Bark Clarifying Decongestion Serum
Here's the perfect Lactic Acid + Glycolic Acid combo in a natural version. I treat my upper arms just like my face and apply this before bed. Of everything I use this is another absolute favourite. This potent serum contains a powerful blend of natural acids: Lactic Acid (28-32%), Glycolic Acid (12-17%), Citric Acid (2-6%), Malic Acid (max 1%), and Tartaric Acid (max 1%). It also includes natural astringents like Willow Bark, Witch Hazel, and Lavender, but avoid this one if you have sensitive skin.
Shop the Vanessa Megan AHA & Willow Bark Clarifying Decongestion Serum

5. The Waters Co Therapy Shower
This shower filter has been my best skincare investment! It removes chlorine and other nasties from the shower water using a patented combination of Vitamin C and Negative ions, and it adds Collagen to the water. It makes the skin feel really nice and soft, I can not recommend this enough.
Shop The Waters Co Therapy Shower

What products have you found helpful for managing KP? I'd love to hear about your experiences and recommendations in the comments below!