What are the lifestyle changes to manage psoriasis?

Question

Hi doctor,

My psoriasis is getting worse, and I am not sure why. I am a 36-year-old fitness instructor and tried everything. I read about diet connections, but I am confused. Some days, I eat healthy, and I still have bad flare-ups. On other days, I eat cheat meals, and nothing happens. Can you tell me about any specific diet or lifestyle changes that might help? I am tired of trying random advice from the internet. Please give me some scientific guidance. Please help.

Thanks.

Answer 1

Hello,

Welcome to icliniq.com.

I can understand your concern.

I am sorry to hear that your psoriasis is worsening. Dealing with psoriasis can indeed be frustrating, especially when trying different advice that does not seem to work consistently. Diet and lifestyle changes can play a significant role in managing psoriasis symptoms, but they need to be approached scientifically.

Scientific guidance for managing psoriasis through diet and lifestyle:

1. Anti-inflammatory Diet:

Focus on Whole Foods: A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can reduce inflammation. Leafy greens, berries, nuts, and fatty fish (such as salmon) are particularly beneficial.
Avoid Processed Foods: Minimize intake of processed foods, which are high in refined sugars, unhealthy fats, and additives that can exacerbate inflammation.
Omega-3 Fatty Acids: Include foods high in omega-3s, such as fish (especially fatty fish like salmon and mackerel), flaxseeds, and walnuts, as they have anti-inflammatory properties.
Antioxidant-Rich Foods: Incorporate foods rich in antioxidants like vitamins C and E (e.g., citrus fruits, nuts, and dark chocolate). Antioxidants can help reduce oxidative stress associated with psoriasis.
Limit Alcohol and Sugary Beverages: Excessive alcohol and sugar can trigger inflammation and worsen psoriasis.

2. Specific Nutritional Supplements:

Vitamin D: Low levels of vitamin D are linked to psoriasis. Vitamin D supplementation may help reduce flare-ups. Exposure to sunlight can also boost vitamin D levels, but be cautious with sun exposure to avoid worsening psoriasis.
Fish Oil: Omega-3 supplements might help reduce inflammation and improve skin symptoms.
Zinc: Some studies suggest zinc supplements might be beneficial in managing psoriasis, although evidence is not yet conclusive.

3. Monitoring and Adjusting Diet:

Food Journal: Keep a food diary to track what you eat and how it affects your symptoms. This can help identify specific foods that may trigger flare-ups.
Elimination Diet: Consider an elimination diet where you remove common food triggers (like dairy, gluten, or nightshades) and then reintroduce them one at a time to identify which ones cause flare-ups.

4. Lifestyle Changes:

Stress Management: Chronic stress can trigger psoriasis flare-ups. Techniques like meditation, yoga, deep-breathing exercises, and regular physical activity can help manage stress.
Regular Exercise: Regular physical activity is beneficial not only for overall health but also for managing psoriasis. Exercise can help reduce stress and improve skin health.
Adequate Sleep: Aim for seven to nine hours of quality sleep per night, as poor sleep is linked to increased psoriasis severity.

5. Consulting a Healthcare Provider: Discuss your symptoms with a healthcare provider, such as a dermatologist or a registered dietitian. They can help tailor a diet and lifestyle plan based on your specific condition and needs. Consider dermatological treatments like topical corticosteroids, phototherapy, or systemic medications if your psoriasis is not manageable through diet alone.

I hope this information will help you.

Thank you.