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

3 Afternoon Habits That Can Impact Your Sleep If You Have Psoriasis

From eatingwell.com

Why skipping the happy hour drinks and other afternoon choices could play a key role in getting better sleep with psoriasis 

KEY POINTS

• Psoriasis symptoms, including itching skin, can create a cycle of difficulty sleeping.
• Flare-ups can be triggered by afternoon stress, skipping moisturizer or consuming alcohol at happy hour.
• Establishing a sleep routine and working with health care professionals can help manage symptoms.

Managing psoriasis can feel overwhelming at times—including at night. With all the itching and discomfort involved, this inflammatory skin condition can easily interfere with a solid night of rest. Research shows that more than 75% of people with psoriasis also have some type of sleep disorder.

“Poor sleep and psoriasis can become a cycle,” says Samaria Garrett, M.S., RDN. “Itching and discomfort make it hard to sleep, and then lack of sleep can leave the body feeling more stressed and inflamed,” Garrett says.

Interestingly, your afternoon habits may have more of an influence on this cycle than you realize. Here are three afternoon habits that can impact your sleep if you have psoriasis. 

1. Ignoring Late-Day Stress Levels

Living a high-stress life can cause problems for most people, including those with psoriasis. There’s even a bidirectional relationship between the two. Stress can increase the risk of psoriasis flares and worsen symptoms. At the same time, psoriasis can also make you feel stressed.

“People living with psoriasis often have stress associated with managing the disease, which keeps stress levels elevated,” says dermatologist Aleta Simmons, M.D.

This can lead to a cycle of stress and psoriasis flare-ups that is difficult to manage and impacts quality of life, including sleep. People with psoriasis are also often caught in an itch-scratch cycle that tends to be worse at night. And when sleep is disrupted by constant itching, stress can worsen. 

Missing out on sleep doesn’t help matters, either. “During sleep, our bodies are resting and preparing,” Simmons says. “We need adequate sleep nightly as a part of a healthy lifestyle and prevention and management of chronic diseases like psoriasis.”

2. Skipping Moisturizer

If you hop in the shower after an afternoon workout class, it’s a good idea to make time to moisturize afterward. Keeping the skin moisturized is a simple yet important way to ease psoriasis symptoms like itchy, flaking skin or prevent a flare up, which can impact your sleep. Moisturizer helps seal in water, which not only relieves dry skin but can also help the skin heal. Moisturizers that contain ceramides can be effective, since they help maintain and restore the skin barrier, Simmons says. “When the skin barrier is not being treated, psoriasis can worsen, leading to increased itching and stress, which impacts sleep greatly,” Simmons says. She recommends moisturizing twice a day—after bathing and before sleeping.

3. Having a Few Drinks at Happy Hour

Credit:

Getty Images. EatingWell design

Drinking alcohol is associated with more severe psoriasis and a reduced response to psoriasis treatments. Alcohol consumption also puts people with psoriasis at higher risk for other conditions like cancer, arthritis and heart disease.

“Psoriasis is an inflammatory condition, and alcohol tends to add fuel to the fire,” Garrett says. “While everyone’s triggers are different, many people notice their scalp and skin become more irritated, inflamed or difficult to manage after drinking, especially in larger amounts.”

Additionally, alcohol is known to have a negative impact on sleep. While you might fall asleep more quickly, drinking alcohol often makes it harder to stay asleep and get the type of deep and restorative sleep your body needs for skin repair. “For someone already dealing with itching, discomfort or night-time psoriasis symptoms, alcohol can make for a pretty restless night,” Garrett says. 

Habits to Help with Sleep and Psoriasis

• Establish a healthy sleep routine. Try to get at least seven hours of sleep each night. Aim to go to sleep and wake up at the same time each day and avoid screen time at least an hour or two before bed.
• Seek help from professionals. “See a dermatologist for treatment and management of psoriasis, which will improve itching that disturbs sleep,” Simmons says. If you’re having trouble sleeping, see a physician who specializes in sleep disorders. For anxiety, depression or other mental health challenges, see a therapist, psychologist or psychiatrist.
• Live a healthy lifestyle. “Psoriasis is an inflammatory condition, so it’s important to look at the bigger picture,” Garrett says. “Prioritizing sleep, managing stress, staying active, limiting alcohol and eating nourishing foods to support the gut microbiome can all support overall health and may help people better manage their symptoms.”
• Stay on top of the basics. “Staying on top of medical treatments, gently moisturizing the skin following a warm shower and following a consistent sleep routine can make a meaningful difference,” Garrett says.

Our Expert Take

When you have psoriasis, securing a solid night of rest goes beyond your evening routine. Many afternoon habits deserve some much-needed attention, too. This includes finding ways to keep your stress in check throughout the afternoon, applying a quality moisturizer when needed—especially after showering—and watching your alcohol intake at happy hour. Sleeping well is important for managing psoriasis symptoms and avoiding a flare-up. So if you’re struggling to sleep well, consider discussing the problem with your dermatologist or a sleep specialist.

https://www.eatingwell.com/afternoon-habits-that-impact-your-sleep-with-psoriasis-12003954