In This ArticleView AllIn This ArticleEat a Balanced DietAdd Anti-Inflammatory FoodsAvoid Trigger FoodsStay ActiveManage StressGet Enough SleepOther Tips
In This ArticleView All
View All
In This Article
Eat a Balanced Diet
Add Anti-Inflammatory Foods
Avoid Trigger Foods
Stay Active
Manage Stress
Get Enough Sleep
Other Tips
Close
Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
If you’ve just been diagnosed withpsoriasis, you’re far from alone: 125 million people worldwide have this condition, with over 8 million in the U.S. alone.Psoriasis is a chronic autoimmune condition that accelerates skin cell production, leading to red, scaly patches that can be uncomfortable and challenging to manage. While there’s no cure, taking the right steps early in your diagnosis can make a big difference in controlling symptoms and reducing flare-ups.
“Psoriasis is not just a skin condition,” explainsGary Goldenberg, M.D., a dermatologist and founder of Goldenberg Dermatology. “It’s a systemic condition with potential internal manifestations, such as arthritis, metabolic syndrome, depression and even a higher risk of cancer. This means management should address both the skin and internal inflammation.”
In this article, we’ll share the top dermatologist and dietitian recommendations to help you better manage psoriasis and improve your quality of life. Read on to learn more.
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1. Eat a Well-Balanced Diet
Chronic inflammationis at the core of psoriasis, and your food choices can either help reduce or exacerbate this inflammation. A 2022 study inNutrientssuggests that eating a diet rich in fruits, vegetables, whole grains and omega-3 fatty acids—while avoiding alcohol, red meat and processed foods—can help manage psoriasis and related health issues, such as cardiovascular disease anddiabetes.
Lindsey Bordone, M.D., an assistant professor of dermatology at Columbia University, tellsEatingWell, “For patients who develop psoriasis after gaining weight, weight loss can be a major driver in reducing symptoms. In some cases, losing weight can lead to significantly less psoriasis or a return to baseline.”
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2. Focus on Anti-Inflammatory Foods
Incorporating anti-inflammatory foods into your daily meals can be crucial in managing psoriasis. Whole foods like fruits, vegetables, legumes, fish and whole grains helpreduce inflammationand provide essential nutrients for skin repair and immune support.
“Include leafy greens, berries, tomatoes and colorful vegetables for their antioxidant content,” recommends Best. “Add fatty fish like salmon, mackerel and sardines or plant-based omega-3 sources like chia seeds and walnuts to help reduce inflammation.”
Goldenberg adds that some people may benefit from agluten-free diet. “Studies suggest that a gluten-free diet may decrease psoriasis symptoms even in individuals without a gluten allergy. Keeping a food diary to identify triggers can also be helpful.”
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3. Avoid Trigger Foods
Certain foods can worsen inflammation and trigger psoriasis flare-ups. Bordone explains, “Alcohol and stress are two of the biggest triggers for psoriasis flares. While stress can be challenging to control, avoiding alcohol is a simple yet impactful change you can make.”
Common triggers include processed foods and added sugars,red meatand gluten. “Tracking your food intake and symptoms can help you understand how certain foods impact your condition,” says Best.
4. Stay Active with Regular Exercise
According to a 2022 review, regular exercise offers plenty of benefits for those with psoriasis, including healthy weight management, stress reduction and improved mood.As per the Physical Activity Guidelines for Americans, aim for at least 150 minutes of moderate or 75 minutes of vigorous exercise per week.
“Exercise is essential for managing stress and supporting a healthy immune response,” says Bordone. “Stress is a known trigger for psoriasis, and staying active can help counteract it.”
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5. Manage Stress Effectively
Stressis a well-known trigger for psoriasis flare-ups. Some stress in life is inevitable, but healthy ways to manage it are important for overall health and psoriasis management. “Stress reduction is critical,” says Goldenberg. “Simple practices like meditation, yoga or even deep breathing can help regulate cortisol levels and reduce inflammation.”
6. Get Enough Quality Sleep
It’s no secret that quality sleep is vital for healthy immune function and healthier skin. “Sleep is one of the most important factors for managing autoimmune conditions like psoriasis,” explains Bordone. The National Institutes of Health recommends getting seven to nine hours of sleep per night for optimal health.Some strategies to helpsupport healthier sleepinclude having consistent sleep and wake times, setting a bedtime routine, avoiding screens before bed and limiting late-night alcohol.
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Other Tips for Managing Psoriasis
While these tips can be helpful for those looking to better manage their condition, they’re not the only factors that can impact inflammation and skin health. Here are additional ways you can manage psoriasis:
The Bottom Line
Receiving a psoriasis diagnosis can feel overwhelming, but with the right tools and support, you can take control of your health. To help manage psoriasis, reduce flare-ups and improve your quality of life, eat a balanced diet rich inanti-inflammatory foods, exercise regularly, manage stress and prioritize quality sleep. Speak with your health care provider or a dermatologist to help create a personalized treatment plan for addressing your psoriasis.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Psoriasis Foundation.Psoriasis Statistics.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Psoriasis.Garbicz J, Całyniuk B, Górski M, et al.Nutritional Therapy in Persons Suffering from Psoriasis.Nutrients. 2021;14(1):119. doi:10.3390/nu14010119Khalid W, Arshad MS, Ranjha MMAN, et al.Functional constituents of plant-based foods boost immunity against acute and chronic disorders.Open Life Sci. 2022;17(1):1075-1093. doi:10.1515/biol-2022-0104Yeroushalmi S, Hakimi M, Chung M, Bartholomew E, Bhutani T, Liao W.Psoriasis and Exercise: A Review.Psoriasis. 2022;12:189-197. doi:10.2147/PTT.S349791Office of Disease Prevention and Health Promotion.Physical Activity Guidelines for Americans, 2nd Edition.National Heart, Lung, and Blood Institute.How Much Sleep Is Enough?Formisano E, Proietti E, Borgarelli C, Pisciotta L.Psoriasis and Vitamin D: A Systematic Review and Meta-Analysis.Nutrients. 2023;15(15):3387. doi:10.3390/nu15153387National Psoriasis Foundation.Do I Put Sunscreen on Plaques?Liska D, Mah E, Brisbois T, et al.Narrative Review of Hydration and Selected Health Outcomes in the General Population.Nutrients. 2019;11(1):70. doi:10.3390/nu11010070
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Psoriasis Foundation.Psoriasis Statistics.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Psoriasis.Garbicz J, Całyniuk B, Górski M, et al.Nutritional Therapy in Persons Suffering from Psoriasis.Nutrients. 2021;14(1):119. doi:10.3390/nu14010119Khalid W, Arshad MS, Ranjha MMAN, et al.Functional constituents of plant-based foods boost immunity against acute and chronic disorders.Open Life Sci. 2022;17(1):1075-1093. doi:10.1515/biol-2022-0104Yeroushalmi S, Hakimi M, Chung M, Bartholomew E, Bhutani T, Liao W.Psoriasis and Exercise: A Review.Psoriasis. 2022;12:189-197. doi:10.2147/PTT.S349791Office of Disease Prevention and Health Promotion.Physical Activity Guidelines for Americans, 2nd Edition.National Heart, Lung, and Blood Institute.How Much Sleep Is Enough?Formisano E, Proietti E, Borgarelli C, Pisciotta L.Psoriasis and Vitamin D: A Systematic Review and Meta-Analysis.Nutrients. 2023;15(15):3387. doi:10.3390/nu15153387National Psoriasis Foundation.Do I Put Sunscreen on Plaques?Liska D, Mah E, Brisbois T, et al.Narrative Review of Hydration and Selected Health Outcomes in the General Population.Nutrients. 2019;11(1):70. doi:10.3390/nu11010070
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Psoriasis Foundation.Psoriasis Statistics.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Psoriasis.Garbicz J, Całyniuk B, Górski M, et al.Nutritional Therapy in Persons Suffering from Psoriasis.Nutrients. 2021;14(1):119. doi:10.3390/nu14010119Khalid W, Arshad MS, Ranjha MMAN, et al.Functional constituents of plant-based foods boost immunity against acute and chronic disorders.Open Life Sci. 2022;17(1):1075-1093. doi:10.1515/biol-2022-0104Yeroushalmi S, Hakimi M, Chung M, Bartholomew E, Bhutani T, Liao W.Psoriasis and Exercise: A Review.Psoriasis. 2022;12:189-197. doi:10.2147/PTT.S349791Office of Disease Prevention and Health Promotion.Physical Activity Guidelines for Americans, 2nd Edition.National Heart, Lung, and Blood Institute.How Much Sleep Is Enough?Formisano E, Proietti E, Borgarelli C, Pisciotta L.Psoriasis and Vitamin D: A Systematic Review and Meta-Analysis.Nutrients. 2023;15(15):3387. doi:10.3390/nu15153387National Psoriasis Foundation.Do I Put Sunscreen on Plaques?Liska D, Mah E, Brisbois T, et al.Narrative Review of Hydration and Selected Health Outcomes in the General Population.Nutrients. 2019;11(1):70. doi:10.3390/nu11010070
National Psoriasis Foundation.Psoriasis Statistics.
National Institute of Arthritis and Musculoskeletal and Skin Diseases.Psoriasis.
Garbicz J, Całyniuk B, Górski M, et al.Nutritional Therapy in Persons Suffering from Psoriasis.Nutrients. 2021;14(1):119. doi:10.3390/nu14010119
Khalid W, Arshad MS, Ranjha MMAN, et al.Functional constituents of plant-based foods boost immunity against acute and chronic disorders.Open Life Sci. 2022;17(1):1075-1093. doi:10.1515/biol-2022-0104
Yeroushalmi S, Hakimi M, Chung M, Bartholomew E, Bhutani T, Liao W.Psoriasis and Exercise: A Review.Psoriasis. 2022;12:189-197. doi:10.2147/PTT.S349791
Office of Disease Prevention and Health Promotion.Physical Activity Guidelines for Americans, 2nd Edition.
National Heart, Lung, and Blood Institute.How Much Sleep Is Enough?
Formisano E, Proietti E, Borgarelli C, Pisciotta L.Psoriasis and Vitamin D: A Systematic Review and Meta-Analysis.Nutrients. 2023;15(15):3387. doi:10.3390/nu15153387
National Psoriasis Foundation.Do I Put Sunscreen on Plaques?
Liska D, Mah E, Brisbois T, et al.Narrative Review of Hydration and Selected Health Outcomes in the General Population.Nutrients. 2019;11(1):70. doi:10.3390/nu11010070
