14 Psoriasis Self-Care Strategies
Learn your triggers, stay moisturized, quit smoking,
prioritize sleep — and avoid scratching.
Petroleum jelly being applied to a hand
When something’s not right with your health, it can be scary
and overwhelming to think about how a medical diagnosis may change your life.
Your new normal may be filled with seemingly endless
doctor’s appointments, trying to find the right treatment and coming to terms
with certain lifestyle changes you may need to make.
And if you learn you have psoriasis, an autoimmune skin
condition that causes red, scaly patches on your skin, it’s understandable that
you may want to crawl into bed and hide from the rest of the world.
The unpleasant patches, called plaques, can become itchy,
causing discomfort and pain — and on top of that, it may leave your friends,
family and acquaintances thinking you have a contagious skin condition. (You
don’t, by the way. It’s important for you and everyone else to know psoriasis
isn’t contagious.)
But even though there’s no cure for psoriasis, you can learn
how to manage and live with it. And while avoiding triggers and using home
remedies like cold compresses and anti-itch creams can help combat flare-ups
(when your symptoms become worse), it’s also important that you focus on your
self-care.
“People with psoriasis typically mention that it’s affecting
their sleep,” shares dermatologist Kathryn Anderson, MD. “It’s weighing on
their mind. They may be showing signs of clinical depression, such as losing
interest in previous hobbies and not being able to complete their normal daily
routines.”
In fact, research shows that people with psoriasis have a
higher risk of depression and anxiety.
But there’s hope. Dr. Anderson shares some important
psoriasis self-care strategies and tips you can follow to help keep your
physical, mental and emotional health top of mind.
Keep your skin moisturized
One of the best things you can do to manage your psoriasis?
Keep your skin moisturized and hydrated.
You want to look for a moisturizer that’s made with a mild
keratolytic agent like salicylic acid or urea acid. Dr. Anderson says these
ingredients are known to gently exfoliate the skin.
How often should you apply lotion? Do it especially after
you take a bath or shower. But you can also do it a few times throughout the
day to soothe any itching.
Layer with petroleum jelly
Dr. Anderson is a big fan of petroleum jelly. And you
probably have a jar of the goopy stuff in your medicine cabinet.
“It’s an occlusive moisturizer, which works as a physical
barrier on your skin to protect it from irritants and to lock in moisture,” she
says. “I find it to be extra helpful when it’s layered on top of an emollient
moisturizer, which is your typical moisturizing cream.”
Change your bath or shower routine
When it comes to your shower or bath, use cold or lukewarm
water. And limit how long you bathe to just 10 minutes. Using hot water can dry
out your skin and it also dilates your blood vessels, which can lead to
inflammation.
You should also check your shampoo, conditioner, soap and
body wash to see if they contain ingredients that may irritate your skin.
Fragrances, dyes and other harsh ingredients are known culprits when it comes
to bothering your skin.
And while it’s common to have psoriasis on your hands, feet,
lower back, elbows and knees, it can also pop up on your scalp.
“There are certain over-the-counter medicated shampoos for
scalp psoriasis that contain salicylic acid, which can help decrease psoriasis
scales and decrease inflammation,” Dr. Anderson shares.
Figure out your triggers
Certain triggers can lead to a psoriasis flare-up, making
your symptoms worse.
But it can be challenging to determine your psoriasis
triggers, as the way your immune system functions may be different based on
your genetics, family history, biological makeup and any other medical
conditions.
Common psoriasis triggers include:
Cold, dry weather.
Changes in body temperature due to the weather.
Skin trauma or injuries like a sunburn or a cut.
An infection
Smoking.
Alcohol.
Stress.
Certain medications like beta-blockers and lithium.
Avoid scratching
You may be one of the lucky people with psoriasis who don’t
have itching. But about 70% to 90% of people with psoriasis report they
experience itching.
And it’s not fun. The ruthless sensation can make you
tempted to give your psoriasis patches a little scratch with your fingernails.
But try your best to avoid scratching as doing so may lead to an infection, can
delay your psoriasis patches from healing and make your condition worse over
time.
Dr. Anderson says instead of scratching, you can use
anti-itch cream, numbing cream and cold compresses to find relief.
Get some light exposure
Certain wavelengths of light work as an immunosuppressive
that can reduce inflammation. But Dr. Anderson says that’s not a prescription
to sunbathe all day long. Sun exposure can lead to skin cancer. So, it’s
important to discuss safe sun exposure with your physician.
Another option is light therapy (also called phototherapy),
which can be done at your doctor’s office or at home with a narrowband UVB
light therapy device.
Prepare for dry, cold weather
Winter — with its dry, cold environment — can be harsh on
your skin. That also goes for any low-humidity situation, like when your home’s
heating is constantly running.
So, what can you do?
“Keeping a humidifier, especially in your bedroom, while the
heat is running can help keep the skin more hydrated and potentially decrease
itching,” recommends Dr. Anderson. “Itching can lead to scratching, which can
lead to worsening of your psoriasis.”
Quit smoking
We all know that smoking is bad for you. And when it comes
to psoriasis, lighting up a cigarette especially doesn’t do you any favors.
“Smoking increases inflammation in the body, which in turn
increases the inflammation of your psoriasis,” explains Dr. Anderson.
If you currently smoke, it’s vital that you quit.
Rethink what you eat
Psoriasis isn’t caused by anything you eat — but certain
foods are known to cause inflammation.
“High glycemic index foods like processed foods, soda,
sports drinks and fast food can lead to increased inflammation,” Dr. Anderson
shares.
You may realize that certain foods tend to cause your
psoriasis symptoms to get worse. But Dr. Anderson says it’s important to note
that there’s no evidence that certain foods cause a psoriasis flare-up in
everyone.
With that said, if you’re looking to improve the foods you
eat, she suggests looking at an anti-inflammatory diet, such as a Mediterranean
diet, and making sure you discuss any questions or concerns with your
healthcare provider.
Practice relaxation techniques
To avoid thinking about how your psoriasis itches and to
relieve your stress, relaxation methods such as meditation, yoga or deep
breathing are a great way to focus on your self-care.
“Stress makes most skin conditions worse. Research shows
that it’s likely related to hormonal effects that lead to increased cortisol
levels and inflammation,” explains Dr. Anderson.
And if you’re stressed, chances are that you’re not fully
focused on managing your psoriasis.
“Stressed people are less likely to use their treatments,”
she continues. “And if they’re using less of their treatment, they’re going to
be more likely to have a psoriasis flare-up.”
Prioritize sleep
“We know that getting adequate levels of sleep helps
stress,” says Dr. Anderson. “And lack of sleep can contribute to the
inflammation that causes psoriasis.”
But lack of sleep can be a vicious cycle: You’re stressed so
you have trouble catching enough ZZZs — and if you’re not sleeping well that
contributes to your overall stress.
In fact, a review of 33 studies found a connection between
psoriasis and sleep disorders like insomnia, obstructive sleep apnea and
restless leg syndrome.
If you struggle to sleep at night due to itchiness and pain,
you may benefit from using an anti-itch cream or numbing cream before bed.
Get moving
“Obesity typically doesn’t cause psoriasis, but people with
psoriasis are at higher risk for obesity,” clarifies Dr. Anderson.
She adds that people with psoriasis tend not to exercise as
much as people without the skin condition.
“Exercise is important to decrease depression and anxiety
levels and to help maintain a healthy weight, which in turn can benefit
psoriasis,” she notes.
Wear loose, breathable clothing
What you wear can also affect your psoriasis. Avoid
tight-fitting clothes and nonbreathable fabrics like wool. These can increase
skin irritation.
“Opt for loose, breathable clothing in fabrics like cotton
or linen, which can be more comfortable for people with psoriasis,” suggests
Dr. Anderson.
Consider your heart health
If you have psoriasis, you’re at a higher risk for certain
cardiovascular conditions such as:
Diabetes.
Obesity.
High cholesterol.
Stroke.
Heart attack.
“If you’re living with psoriasis, it’s important to make
sure you are well-established with a primary care physician to minimize other
cardiovascular risk factors,” says Dr. Anderson.
Bottom line?
Psoriasis is a lifelong condition, but it’s possible to
manage how often and how severe any psoriasis flare-ups are.
In addition to working with your healthcare provider to find
a treatment plan that’s best for you, it’s important to focus on your
self-care. Doing so will, in turn, help reduce your overall stress, help you
sleep better and help manage your psoriasis symptoms.
And don’t be afraid to ask for help if you’re feeling
overwhelmed about your psoriasis.
“Seeking professional help from a therapist or psychiatrist
if it’s affecting your mental well-being is super important,” stresses Dr.
Anderson.