If you've recently received a diagnosis of psoriasis, know that you’re not alone—approximately 125 million people globally, including over 8 million in the U.S., face this condition. Psoriasis is not just a nuisance; it's a chronic autoimmune disorder that speeds up skin cell production, resulting in painful, red, scaly patches. While there's no definitive cure, early intervention can play a crucial role in managing symptoms and minimizing flare-ups.

Dr. Gary Goldenberg, a dermatologist and founder of Goldenberg Dermatology, emphasizes that "Psoriasis is not just a skin condition, but a systemic problem that can lead to internal issues including arthritis, metabolic syndrome, depression, and a heightened cancer risk." Thus, managing psoriasis effectively requires a dual approach that targets skin and internal inflammation.

Here are six dermatologist and dietitian-recommended adjustments to help manage your psoriasis and enhance your quality of life:

1. Eat a Well-Balanced Diet

Chronic inflammation lies at the heart of psoriasis, and your dietary choices can significantly impact inflammation levels. A 2022 study from *Nutrients* suggests a diet laden with fruits, vegetables, whole grains, and omega-3 fatty acids while steering clear of alcohol, red meat, and processed foods can be beneficial.

Registered dietitian Trista Best points out, “A nutritious diet aids in inflammation reduction, boosts the immune system, and improves skin health.” Maintaining a healthy weight through a balanced diet can also lessen the severity of symptoms, as being overweight is linked to more intense psoriasis manifestations.

2. Focus on Anti-Inflammatory Foods

Incorporate anti-inflammatory ingredients into your meals. Whole foods, such as leafy greens, berries, legumes, fish, and whole grains are crucial in battling inflammation and supplying essential nutrients necessary for skin repair. Dr. Goldenberg adds that some might benefit from going gluten-free, as studies indicate that this can alleviate psoriasis symptoms—even for those without a gluten intolerance.

3. Avoid Trigger Foods

Certain foods and substances may aggravate inflammation and instigate flare-ups. Dr. Lindsey Bordone states, “Alcohol is one of the biggest culprits for flare-ups,” along with stress. Keeping a diary of food and symptoms can pinpoint specific triggers, enabling you to make informed dietary choices.

4. Stay Active with Regular Exercise

Exercising regularly is essential, with research from 2022 indicating it can assist with healthy weight maintenance, stress management, and mood enhancement. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate activity or 75 minutes of vigorous exercise weekly. Dr. Bordone comments, “Exercise is vital for stress management and improving immune response—key components in controlling psoriasis.”

5. Manage Stress Effectively

Stress is a well-known trigger for psoriasis flare-ups. While some stress is unavoidable, finding effective management strategies is essential for overall health. Dr. Goldenberg suggests incorporating practices like meditation, yoga, or deep breathing to help lower cortisol levels and combat inflammation.

6. Get Enough Quality Sleep

Sleep is critical for immune function and skin health, with the National Institutes of Health recommending seven to nine hours each night. Consistent sleep patterns, establishing a night-time routine, avoiding screens before bed, and limiting alcohol can all support better sleep quality.

Additional Tips for Managing Psoriasis

Alongside these essential changes, consider these additional strategies for managing your condition effectively:

- Support Gut Health: Enhance your diet with probiotic-rich foods (like yogurt and fermented vegetables) and prebiotics (found in vegetables and legumes) to support a healthy gut microbiome.

- Get Enough Vitamin D: Many individuals with psoriasis suffer from low vitamin D levels. Sun exposure or supplementation can help—consult your doctor for tailored advice.

- Protect Your Skin: Daily application of sunscreen or protective clothing can prevent sunburns, which often worsen psoriasis symptoms.

- Stay Hydrated: Adequate water intake is crucial for maintaining skin hydration and reducing irritation.

The Bottom Line

Embracing these dietary and lifestyle changes can significantly improve your management of psoriasis and your overall well-being. Remember, your journey with psoriasis may require a tailored approach, so consult healthcare professionals to create a personalized action plan for better health!