Living with psoriasis involves more than managing visible symptoms—it’s about understanding what triggers flare-ups and learning how to reduce their frequency and severity. Based on my experience, here’s a guide on common triggers, dietary recommendations, and daily habits to help manage psoriasis flare-ups effectively.
1. Understanding Psoriasis Flare-Ups
Flare-ups are often caused by a variety of triggers, which may vary from person to person. Here are some common ones:
- Stress: High stress levels can increase inflammation in the body, making psoriasis worse.
- Diet: Certain foods may contribute to flare-ups by triggering inflammation.
- Weather: Cold and dry conditions can dry out the skin, increasing the risk of flare-ups.
- Infections: Illnesses like the flu or colds can lower immunity, making flare-ups more likely.
- Skin Injuries: Even minor injuries, like cuts or sunburns, can cause new psoriasis spots (a reaction known as the Koebner phenomenon).
- Alcohol and Smoking: Both can worsen psoriasis symptoms and cause more frequent flare-ups.
2. Dietary Tips to Manage Psoriasis Flare-Ups
Diet is crucial in managing psoriasis symptoms. Here are dietary choices that can help reduce inflammation and foods that may trigger it:
Foods to Include
- Fruits and Vegetables: Non-citrus fruits (like apples, watermelon, and papaya) and leafy greens (like spinach and kale) are rich in antioxidants that fight inflammation.
- Omega-3 Rich Foods: Fatty fish (such as salmon), flaxseeds, chia seeds, and walnuts provide anti-inflammatory omega-3 fatty acids.
- Whole Grains: Brown rice, oats, and quinoa are nutrient-rich and help avoid inflammation.
- Lean Protein : For those managing psoriasis, choosing vegetarian sources of protein is often beneficial, as some non-vegetarian proteins can potentially trigger inflammation. Opt for plant-based proteins like tofu, lentils, chickpeas, and quinoa, which are gentle on the system and provide ample protein without aggravating symptoms. In my own journey, switching to vegetarian protein sources made a noticeable difference in reducing flare-ups and supporting overall skin health.
Foods to Avoid
- Nightshade Vegetables: Foods like potatoes, tomatoes, and brinjal can sometimes trigger inflammation in people with psoriasis.
- Refined Sugars and Processed Foods: These contribute to inflammation and can worsen symptoms.
- Gluten: Some people with psoriasis find that gluten aggravates their symptoms. A gluten-free diet may be worth trying to see if it helps.
- Dairy: For some, dairy products can be inflammatory, so limiting or avoiding dairy may reduce flare-ups.
3. Lifestyle Tips for Reducing Psoriasis Flare-Ups
1. Stress Management
- Stress is a common trigger. Practice relaxation techniques like meditation, yoga, and deep breathing to manage stress.
- Regular exercise can also improve mood, reduce stress, and support skin health.
2. Avoid Hot Water Baths
- Hot water can dry out the skin, increasing the risk of psoriasis flare-ups. Opt for warm water baths instead, which are gentler on the skin.
- Epsom Salt Baths: Adding Epsom salt to your bath can help soothe skin and relieve itching. It’s a gentle, natural way to calm inflamed skin.
- Moisturise Immediately: After bathing, apply a gentle, fragrance-free moisturizer while your skin is still damp to lock in moisture and prevent dryness. For an effective natural moisturizer, I recommend a mixture of coconut oil, castor oil, neem oil, and petroleum jelly. Mix these ingredients well and apply a small amount to damp skin after your bath.
- This combination has worked wonderfully in my own healing journey, deeply moisturizing and soothing my skin, while helping to prevent dryness.
3. Sun Exposure
- Sunlight can benefit psoriasis, but overexposure can lead to burns and worsen symptoms. Aim for moderate sun exposure, using sunscreen on unaffected areas.
4. Limit Alcohol and Quit Smoking
- Both alcohol and smoking can worsen psoriasis symptoms and make treatment less effective. Reducing alcohol intake and quitting smoking can have a positive impact on skin health and flare-up frequency.
Conclusion
By identifying and managing your unique triggers, making dietary adjustments, and taking good care of your skin, you can minimize flare-ups and live more comfortably with psoriasis. Consistency in these practices can help you gain better control over your symptoms and reduce the impact of flare-ups.