6 daily habits that can help you manage psoriasis

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. Youll 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.

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.

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.

Never think If I dont do this or that type of diet, Im in trouble, says Levy. That just adds to your stress. Look into an eating plan thats 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.

5. Consistent Skin Care

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

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 sleeps your biggest issue, for example, focus on that first.

And remember that small changes will add up. Need to improve your diet? Dont 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 wont 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 youre 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