6 Daily Habits That Can Help You Manage Psoriasis

From everydayhealth.com

By Matt McMillen

If you have psoriasis, a chronic autoimmune disease, you may feel under its control at times. It can dictate the clothes you wear, it can elevate your stress, it can influence how you see yourself and how you think others see you, and the itch that comes with it can make you really, really uncomfortable.

Psoriasis has no cure. But you can develop healthy daily habits that will help you tame your symptoms and lessen the hold psoriasis may have on you. These habits don’t replace the medications your doctor prescribes; instead, think of them as important, complementary parts of your treatment plan.

Top dermatologists recommend adopting the following habits.

1. Stress Relief

“Stress is one of the most common triggers for psoriasis flares,” says Peter Lio, MD, a dermatologist and a clinical assistant professor of dermatology at Northwestern University Feinberg School of Medicine in Chicago. “While it is impossible to eliminate stress entirely, developing a daily stress-management practice can make a meaningful difference.”

Such a practice, says Dr. Lio, requires as little as 5 to 10 minutes a day, and he offers lots of options to choose from, including:

• Meditation
• Breathing exercises
• Prayer
• Journaling
• Gentle yoga
• Spending quiet time outdoors

2. Sleep Hygiene

Stick to a regular sleep schedule that nets you seven to nine hours each night. You’ll find that to be a powerful tool for your overall health, says Lio, who adds that sleep and inflammation go hand in hand. “Poor sleep can worsen stress, affect mood, increase itch perception, and make it more difficult to manage a chronic condition,” he explains. He offers this related tip: practice your stress-management routine at bedtime to potentially help both sleep and stress simultaneously.

“Sleep is going to counter stress,” says Ross Levy, MD, the chair of dermatology for Northwell's Northern Westchester Hospital in Mt. Kisco, New York.

The discomfort of psoriasis can make it difficult to sleep, but other conditions, such as obstructive sleep apnea, also may be to blame. If you struggle with sleep, says Dr. Levy, talk with your doctor, who may recommend a sleep study to pinpoint the cause and guide treatment. But you shouldn’t expect a quick fix. “Sleep patterns take months to change,” says Levy.

3. A Healthy Diet

Lio encourages his patients to adopt healthy eating habits that emphasize whole foods, vegetables, fruits, lean proteins, and healthy fats like olive oil, while minimizing highly processed foods.

One eating plan that promotes this approach: the Mediterranean diet, which may help reduce inflammation while supporting your overall health. “While research on its specific benefits for psoriasis is still evolving, it represents a practical and sustainable approach for many people,” says Lio.

Bonus: A nutritious diet can help you achieve and maintain a healthy weight. “Excess weight is associated with increased inflammation, and weight reduction has been shown to improve psoriasis severity in many patients,” says Lio.

Levy cautions against following very restrictive eating plans. For example, the ketogenic diet has shown benefits for psoriasis in some studies. But the diet drastically limits carbohydrates, and that can be difficult to sustain. Your best bet, he says, is to find what works for you.

“Never think ‘If I don’t do this or that type of diet, I’m in trouble,” says Levy. “That just adds to your stress. Look into an eating plan that’s not complicated, like the Mediterranean diet, and consider eating less red meat or eating a vegetarian diet.”

4. Daily Movement

“Exercise is the quickest and easiest way to reduce stress and get healthier,” says Levy.

You don’t need to join a gym or push yourself to sweaty extremes. A short daily walk, especially when paired with a healthy diet, may ease your psoriasis, says Lio. How? In large part, by helping you toward a healthy weight, says Lio. In addition to walking, experts also recommend other gentle exercises, like yoga and cycling. Aim for 30 minutes of activity a day, four to five days per week.

Daily exercise also can improve your mood. That’s important because psoriasis raises your risk of both depression and anxiety by more than 30 percent.

Finally, exercise — along with a healthy diet — offers protection against the risks psoriasis poses to your overall health, such as heart disease and diabetes, says Lio.

5. Consistent Skin Care

"Regular skin care helps support the skin barrier and can reduce dryness, scaling, itching, and irritation,” says Lio, adding that consistency is critical. He recommends moisturizing daily, particularly right after bathing. It’s also important to find the bathing temperature that’s right for you. For some people, warm water causes itching, while others’ itching gets triggered by cold water. Experiment to determine your best temp and stick to it.

Gently pat yourself dry before applying your moisturizer. You may find it helps to moisturize more than once a day.

Lio says that many of his patients prefer thicker creams or ointments. Oils and heavy ointments may be your go-to if you have super dry skin. If you have thick scaling, moisturizers with salicylic acid offer additional benefits. They aid in lifting and removing those scales, allowing your topical medications to really get into your skin and do their work.

Which moisturizers will work best for you? Ask your dermatologist for recommendations and expect some trial and error.

“You need to experiment to find the ones you like,” says Levy.

6. A Little Time in the Sun

The right amount of sunlight every day may improve your psoriasis, though too much sun exposure can lead to psoriasis flares or worsen your ongoing symptoms. Ask your dermatologist for guidance.

Be sure to use sunscreen if you’re going to be outdoors for longer periods. This will help prevent flares. Do this year round, even on cloudy, cold days.

How to Build a Routine That Sticks

Establishing new healthy habits can feel daunting in the beginning, and such habits can be a challenge to maintain. Work on one habit at a time, says Levy. You and your doctor can determine the best place to start. If sleep’s your biggest issue, for example, focus on that first.

And remember that small changes will add up. Need to improve your diet? Don’t overwhelm yourself by going all in right away. For example, says Levy, if you eat red meat every day, consider slowly cutting back to once every week or two while gradually incorporating more vegetables.

Patience is key. You won’t see results from your new habits right away. In fact, says Levy, it likely will be months before you notice improvements. Keep going!

You can log your progress to help yourself stay on track. Use a journal or smartphone app daily to note your stress level, sleep quality, and other lifestyle factors that you’re working on. Also, jot down your psoriasis symptoms. Over time, says Lio, this may reveal patterns and reinforce positive changes. For example, if your symptoms bother you less when you sleep well, use that as encouragement to keep practicing your new and improved sleep habits.

The Takeaway

• Healthy daily habits, like a nutritious diet, exercise, and good sleep, can improve your psoriasis and complement your medical treatment.
• Psoriasis is a very individual condition, so expect some trial and error before you find the most effective daily habits for you.
• Your new habits will help you improve your overall well-being and offer protection against the health risks that come with psoriasis, such as heart disease and diabetes.

https://www.everydayhealth.com/psoriasis/daily-habits-that-can-help-manage-psoriasis/

 

The Essentials: Your Guide to Better Living with Psoriasis

From eatingwell.com

By Kellie Blake, RDN, LD, IFNCP

Kellie Blake, RDN, LD, IFNCP

Kellie Blake, RDN, LD, IFNCP, is a registered dietitian specializing in integrative and functional nutrition.

EatingWell's Editorial Guidelines

From recognising the early signs to building healthier everyday habits, explore expert-backed guidance for managing psoriasis 

KEY POINTS

• Nutrition and lifestyle changes, like an anti-inflammatory diet, can help manage psoriasis symptoms.
• Early treatment of psoriasis may reduce the risk of complications such as psoriatic arthritis and heart disease.
• Small, sustainable habits—like stress management, sleep hygiene and regular movement—support long-term health.

Psoriasis is one of the most common skin diseases, affecting millions of people worldwide. It’s considered a chronic autoimmune disease, meaning the immune system mistakenly attacks healthy cells or organs instead of defending the body against harmful foreign invaders, such as viruses or bacteria.

As someone who has managed my own psoriasis and psoriatic arthritis symptoms, I know first-hand how powerful nutrition and lifestyle can be alongside medical care for this condition. Recognizing the early signs, understanding common triggers and knowing when to seek help are important first steps.

Psoriasis can affect more than your skin—symptoms can impact comfort, confidence, sleep and overall quality of life. That’s why, here at EatingWell, we explore both medical and lifestyle aspects of living with psoriasis. Read on to learn about early warning signs, risk factors, common misconceptions and practical nutrition and lifestyle strategies that may help support healthier skin and your overall well-being. Our goal is to provide the knowledge, tools and encouragement you need to feel more confident in your psoriasis journey. 

Could It Be Psoriasis? 

Though psoriasis is a very common skin disease, it can sometimes look like other skin conditions.

“For most people, the first sign of psoriasis is a symmetrical, thick, scaly and itchy rash,” shares dermatologist Maria Robinson, M.D., M.B.A., FAAD. “In fairer skin tones, psoriasis patches tend to be pink or red, covered in white scales. In darker skin tones, they can be brown, violet or white with grey scales.”

Psoriasis most commonly appears on the elbows, knees, scalp and lower back, but it can affect any area of the body, including the nails and genitals. Robinson says, “Those areas are just as treatable, even though people may hesitate to bring them up [to their health care provider].”

Other signs may include:

• Flaky scalp
• Nail pitting or discoloration
• Cracked or bleeding skin
• Itchy, painful or burning skin

Like many autoimmune conditions, psoriasis has a genetic component. “Having a family history increases risk, as do certain infections (like strep throat), obesity, smoking and alcohol use,” says Robinson. Additionally, chronic stress, skin injuries and some medications may contribute to psoriasis development.

If you suspect psoriasis, there are healthy lifestyle habits you can begin adopting while seeking medical guidance. Research suggests that reaching and maintaining a healthy weight, following an anti-inflammatory eating pattern and addressing metabolic risk factors may help reduce systemic inflammation and support skin health.

Lora Jody, RD, LD, notes, “Although an individualized nutrition plan is often necessary, an anti-inflammatory diet, like the Mediterranean diet, has the strongest evidence for improving psoriasis.” Jody also encourages her clients to limit or avoid alcohol, noting that research has consistently linked alcohol use with an increased risk of developing psoriasis and more frequent flare-ups for those who have it.

If your skin symptoms persist, worsen or interfere with daily life, or if you develop nail changes or joint pain, it’s time to see your health care provider. Robinson says early treatment may help reduce the risk of complications such as psoriatic arthritis, cardiovascular disease, diabetes and depression.

Nast A, Smith C, Spuls PI, et al. EuroGuiDerm Guideline on the systemic treatment of Psoriasis vulgaris – Part 2: specific clinical and comorbid situations. Acad Dermatol Venereol. 2021;35(2):281-317. doi:10.1111/jdv.16926

Where to Start with Psoriasis

Receiving a psoriasis diagnosis can bring relief, questions and sometimes uncertainty about what to do next. Because chronic inflammation is a key driver of psoriasis symptoms, nutrition is an incredibly powerful place to start to reduce the inflammatory burden. Although there isn’t a single “psoriasis diet,” some people with mild psoriasis may notice improved symptoms after making dietary changes.

Focus on Anti-Inflammatory Foods

Build meals around:

• Fruits and vegetables
• Omega-3-rich fatty fish
• Olive oil
• Nuts and seeds
• Herbs and spices

At the same time, try to limit ultra-processed foods, refined carbohydrates, added sugars and alcohol.

Support Healthy Blood Sugar

Blood sugar imbalances can increase inflammatory pathways involved in psoriasis. Simple strategies to support steady blood sugar include:

• Including protein- and fibre-rich foods in every meal
• Limiting sugary beverages and desserts high in added sugar
• Choosing whole grains over refined grains
• Maintaining regular meal timing

Identify Potential Food Triggers

Some people find that certain foods may worsen psoriasis symptoms. Shivani Sharma, RD, LD, CLT, CGN, recommends keeping a food and symptom journal for several weeks to see if you notice any patterns. For example, one of her clients with psoriasis noticed significant improvement after identifying corn and products made with it as trigger foods.

Working with a specialized registered dietitian can help you determine whether specific foods may be contributing to your symptoms.

Support Gut Health

Your gut plays a central role in digestion, immunity, metabolism and the regulation of inflammation. Support your gut health by:

• Eating a variety of plant-based foods
• Prioritizing fibre-rich foods such as raspberries, broccoli and green peas
• Including fermented foods such as yogurt, kefir and sauerkraut
• Eating prebiotic foods like onions, garlic, oats and legumes
• Staying hydrated
• Limiting ultra-processed foods, added sugar and alcohol

There’s no need to overhaul your entire routine right away. Small, sustainable adjustments can help build a solid foundation for long-term health and symptom management. 

Eating Well Made Easy 

Following an anti-inflammatory eating pattern doesn’t have to be expensive or complicated.

One of the most effective strategies I recommend is meal planning. Spending a little bit of time each week planning meals and creating a shopping list can save time, reduce stress and help you manage your condition successfully. Here are some anti-inflammatory foods I recommend stocking. 

Colourful Fruits & Vegetables

• Frozen and canned varieties are often just as nutritious as the fresh ones
• Pre-cut options can save time

Budget-Friendly Protein Sources

• Canned salmon, sardines, and tuna (high in omega-3 fats)
• Eggs
• Rotisserie chicken
• Chicken thighs
• Greek yogurt

Plant-Based Proteins

• Lentils
• Chickpeas
• Black beans
• Edamame

High-Fibre Carbohydrates

• Oats
• Brown rice
• Quinoa
• Whole-grain pasta

Simple Psoriasis-Friendly Snacks

• Apples with nut butter
• Strained (Greek-style) yogurt with berries
• Hummus and vegetables
• Dark chocolate with almonds

When reading food labels, look for items with more fibre and less added sugar.

Lifestyle Habits to Help Manage Psoriasis

Nutrition is only one piece of the puzzle. Daily habits can also influence inflammation and how well your psoriasis symptoms are managed. 

Make Healthy Eating Easier

• Meal-prep proteins, whole grains and vegetables ahead of time
• Review restaurant menus before dining out
• Double recipes and use leftovers for lunch
• Keep healthy snacks readily available
• Adapt favourite meals using anti-inflammatory ingredients

Manage Stress

Stress is a common psoriasis trigger. Helpful stress-management practices may include:

• Meditation
• Yoga
• Deep breathing
• Tai chi
• Spending time outdoors

Even finding a few minutes each day for stress management can make a meaningful difference.

Prioritize Sleep

Poor sleep is common among people with psoriasis and may contribute to inflammation. Support better sleep by:

• Maintaining a consistent bedtime
• Creating a relaxing evening routine
• Limiting screen exposure before bed
• Avoiding large meals close to bedtime helps prevent indigestion
• Aiming for seven to nine hours of sleep nightly

Stay Active

Regular movement can help support overall health and address some of the underlying factors associated with psoriasis, such as uncontrolled inflammation and immune system dysregulation, excess stress and poor metabolic health and sleep. Exercise doesn’t need to be intense—walking for 10 to 15 minutes after meals is a great place to start.

The best exercise plan is one that fits your abilities, preferences and symptoms while supporting long-term consistency. Small, sustainable habits often have the greatest impact over time. 

Our Expert Take

Living with psoriasis can feel challenging at times, but you don’t have to navigate it alone. While there’s no single cure for psoriasis and medical care is essential, everyday choices—like what you eat, how you move and how well you sleep and manage stress—can make a meaningful difference. The goal isn’t perfection or quick fixes, but rather building small, sustainable habits that support your overall health and well-being. With the right information and a realistic approach, it’s possible to feel more confident managing psoriasis day-to-day. 

Editor: Maria Laura Haddad-Garcia 

Recipes, Photography & Visuals: Cassie Basford; Maria Emmighausen; Lecia Landis, Alex Loh; Ali Redmond; Hilary Meyer; Emily Lactrupp, M.S., RD; Beth Stewart; Marianne Williams; Elizabeth Mervosh

Special Thanks: Carolyn Malcoun; Victoria Seaver, M.S., RD; Sophie Johnson; Alysia Bebel; Allison Little; Jessica Ball, M.S., RD; Anne Treadwell; and the entire staff of EatingWell.

https://www.eatingwell.com/psoriasis-awareness-month-12016447

5 Summer Habits That Could Be Irritating Your Psoriasis

From verywellhealth.com

Managing psoriasis in the summer can be challenging, as hot weather and sweating may worsen symptoms. Certain summer habits and activities can also further irritate your skin.

1. You Are Not Protecting Your Skin From Sun Exposure 

Sunlight can help or harm people with psoriasis. While ultraviolet-B (UVB) light may improve symptoms by slowing skin cell growth and reducing inflammation, excessive sun exposure or sunburn can trigger flares and increase the risk of skin cancer. UVA rays cause deeper skin damage, and some psoriasis treatments can make your skin more sensitive to sunlight.

Centers for Disease Control and Prevention. Sun safety facts.

To protect yourself, avoid peak sunlight hours (10 a.m. to 2 p.m.), and use a fragrance-free, broad-spectrum sunscreen with SPF 30 or higher. Apply sunscreen 15 minutes before going outside, reapply every hour, and be sure to cover all exposed skin areas, including your ears, neck, and scalp.

Help avoid a summer psoriasis flare by protecting your skin from the sun and other irritations and keeping your skin hydrated.   golfcphoto / Getty Images

2. You Are Not Wearing The Right Clothing

Wearing cool, breathable clothing is a simple and effective way to help manage psoriasis symptoms. Choosing the right fabrics can minimize friction and irritation, keeping your skin comfortable and reducing the risk of heat build-up. In contrast, wearing improper clothing can trap heat and moisture, leading to increased irritation and discomfort for your skin.

Natural fibres like organic cotton, linen, and silk are breathable and gentler on sensitive skin, making them excellent choices. Wool and synthetic fabrics, on the other hand, can feel itchy, cause irritation, and trap heat. 

3. You Are Not Keeping Your Skin Hydrated 

Staying hydrated during the summer is essential for managing psoriasis. Proper hydration helps maintain your skin’s moisture, reduces itchiness, and supports overall skin health. On the other hand, dehydration can make your skin flaky, rough, and more prone to flare-ups—particularly in warm, dry weather.

Hydration can help address summer-specific challenges, such as:

• Sweating: High temperatures increase sweating, which may irritate psoriasis plaques, especially in skin folds.
• Air conditioning: Prolonged exposure can dry out your skin if you’re not drinking enough fluids.
• Swimming: Chlorine and saltwater can dry your skin, so it’s important to rinse off and moisturize after swimming.

Be sure to drink plenty of water throughout the day, especially if you’re active or outdoors in hot weather. Eating hydrating foods like watermelon and cucumber can further support your skin health and help you stay hydrated.

4. You Are Not Eating a Healthy Diet

While diet does not directly cause psoriasis, certain foods can worsen inflammation and trigger flares, while others may help reduce them. During the summer months, increased activity, more time outdoors, and changes in eating habits make it even more important to choose foods that support skin health and help manage symptoms.

Including a variety of nutrient-rich foods—such as fresh fruits and vegetables, beans, legumes, healthy fats, and lean proteins like fatty fish—can help keep inflammation in check. Incorporating anti-inflammatory herbs and spices like turmeric, ginger, and thyme into your meals may also provide additional benefits for managing psoriasis during the summer months.

5. You Are Not Protecting Skin Against Bug Bites

Injury to the skin—including bug bites and stings—can trigger a psoriasis flare, a reaction known as the Koebner phenomenon. Sunburns may also cause this reaction, so protecting your skin is especially important.

To help prevent bug bites:

• Limit time outdoors after dusk and at dawn, when insects are most active.
• Wear long-sleeve shirts, pants, socks, and closed-toe shoes in areas with many bugs.
• Apply insect repellent to exposed skin.
• Use citronella candles to help keep bugs away.

Additionally, avoid contact with irritating plants such as poison oak and poison ivy, as they can cause skin irritation and trigger psoriasis symptoms. Stick to well-lit paths where you can see clearly to avoid these plants, and wear long pants and socks for added protection.

When to Reach Out to Your Dermatologist 

If you notice your psoriasis symptoms worsening in the summer heat, your dermatologist or healthcare provider can adjust your treatment plan to better manage flares. 

Be sure to contact your dermatologist if you experience any of the following:

• Plaques that spread or worsen during hot weather
• Severe skin pain or signs of infection, such as pus or crusting
• Feeling feverish, extremely fatigued, or generally unwell
• Topical treatments that cause burning or trigger new rashes

Effective psoriasis treatment options such as phototherapy, prescription creams, and biologic medications are available to help keep your skin calm and healthy year-round.

https://www.verywellhealth.com/summer-habits-that-could-be-irritating-your-psoriasis-12009141