10 Psoriasis Self-Care Practices You Can Do at Home
Medically reviewed by Casey Gallagher, MD
You can practice self-care at home to manage your psoriasis symptoms and flares. While medical treatment is an important part of managing psoriasis, self-care can be a healthy accompaniment.
Self-care for psoriasis includes skin care routines and avoiding triggers but goes beyond those to include a healthy diet, exercise, and practicing relaxation techniques.
Illustration by Zoe Hansen for Verywell Health
This article will discuss the benefits of practicing self-care and offers ideas on how to practice self-care when managing psoriasis.
Benefits of Practicing Self-Care If You Have Psoriasis
Psoriasis is a lifelong condition that goes through periods of remission and flares (times when symptoms surface or worsen). Since healthcare providers are focused on medical therapies for relief, some people incorporate self-care into their treatment plans to aid in treatment and improve their outcomes.
Studies have shown that people with psoriasis benefit from having some control over their healthcare decisions. When people with psoriasis practice self-care, they become more aware of how their condition affects them and what may be needed to make themselves feel better. This, in turn, can help build their confidence.
10 Self-Care Practices for Psoriasis
Psoriasis self-care will look different for each person, but the focus should be on finding the right combination of behaviors that promote personal wellness and medical treatments that:
Reduces symptoms
Minimizes flares
Lengthens remission
Ways to practice self-care are listed below.
Adopt a Healthy Diet
A healthy diet can positively affect a person's overall health. It can reduce the risk of heart disease, diabetes, and several other conditions that occur more often in people with psoriasis than the general population. It can also reduce psoriasis symptoms and flare-ups.
A 2020 study proposed that diet could exacerbate (worsen) psoriasis. It suggested that people avoid excess red meat, simple sugars, and alcohol.
The same study suggested that foods containing vitamin D, vitamin B12, dietary fiber, selenium, probiotics, and short-chain fatty acids may reduce psoriasis symptoms.
Take Care of Your Skin
A popular way to practice self-care is with a gentle skin care routine. Taking the time for a skin care routine is a great way to be aware of how your skin changes and responds to various treatments.
Measures can include:
Bathing: Use warm water rather than hot water. Shower for five minutes or less or bathe for 15 minutes or less.
Moisturizing: This is an important part of psoriasis skin care. Use moisturizer after every shower or bath to seal in moisture. This will also help reduce redness and itching.
Avoid Scratching
Scratching can trigger psoriasis. Use a cool compress or moisturizer to relieve itching, or try a product containing menthol or camphor.
Remove psoriasis scales gently. Picking or scratching off scales can worsen your psoriasis plaques. Instead, soften the scale before removing it by applying salicylic acid medications.
Prevent Winter Flares
Psoriasis symptoms can worsen during winter. Colder weather, less sunlight, outdoor humidity, and dry indoor air can trigger psoriasis.
To reduce the effects of cold, dry air, make sure to do the following:
Limit time in the bath or shower and use warm rather than hot water.
After bathing, use a fragrance-free moisturizer.
Use a humidifier to add moisture to the air.
A healthcare provider can prescribe ultraviolet (UV) light therapy to help manage psoriasis during the fall and winter. It is done by exposing the skin to a light therapy machine at home or a healthcare provider's office. Ultraviolet light B (UVB) is found in sunlight and is the type of light that treats psoriasis.
Enjoy the Sun Wisely
The sun's UV radiation can be good for psoriasis, and enjoying outdoor activities can benefit your mental health. But be sure to protect your skin while enjoying the sun in the following ways:
Wear sunscreen.
Wear a hat and sunglasses.
Limit your time in direct sunlight so you don't get a sunburn.
Explore Relaxation
Stress is a common psoriasis trigger. In some people, psoriasis itself is a source of stress and concern. Incorporate self-care techniques to manage stress and reduce the chance of developing a flare-up.
There are numerous ways to relax. Some techniques work better for some people than others. These include:
Gratitude journaling
Meditating
Practicing yoga
Participating in support groups
Doing deep breathing exercises
Exercise
Regular exercise is good for physical and mental health. It can also reduce the risk of heart disease, diabetes, obesity, and other conditions that are more prevalent in people with psoriasis.
People with psoriasis report barriers to exercise, such as skin sensitivity, the type of clothing needed, self-consciousness, and how psoriasis affects their social and leisure activities.
Explore different options for exercise and physical activities. You may find a sport to enjoy, take up dancing, go for brisk walks, or use home exercise equipment.
Get Better Sleep
The Centers for Disease Control and Prevention (CDC) says that one-third of Americans do not get enough sleep. Not getting enough sleep has been linked to heart disease, diabetes, depression, and obesity.
People with psoriasis have an increased risk of sleep disorders like:
Obstructive sleep apnea (breathing stops and restarts throughout the night)
Restless legs syndrome (an uncomfortable, uncontrollable urge to move your legs)
Insomnia (trouble getting to sleep, staying asleep, or getting quality sleep)
Prioritizing sleep is self-care for the whole body. Someone with a sleep disorder should seek treatment for that condition.
Find Your Triggers
Not everyone has the same psoriasis trigger. Part of self-care is finding what triggers psoriasis so it can be avoided. Common psoriasis triggers are:
Skin injury
Dry weather
Medications
Infections
Manage Your Health
Part of self-care is ensuring you identify and address your health risks. Get the recommended check-ups, health screens, and ongoing care to maintain your best quality of life. These include:
Cancer screening
Immunizations
Check-ups by the healthcare provider managing your psoriasis
Advocating for yourself if you are not satisfied with your treatment plan
Consulting a mental health professional to address concerns such as anxiety or depression
Dos and Don’ts For Psoriasis
Psoriasis can be a confusing condition with a lot of guidelines. Here are the dos and don'ts for psoriasis:
Do follow your healthcare provider's treatment plan.
Do moisturize your skin.
Do use a humidifier during dry months.
Do use a cool compress to stop itching.
Do limit the amount of time you are in the shower or bath.
Don't scratch your skin.
Don't pick off skin scales
Don't bathe in hot water
Self-Care Is Whatever You Need It to Be
Practicing self-care is not a selfish act. Taking care of yourself will not only improve your health but help you take better care of others as well.
Each person will have a different vision of what their self-care routine should look like. There is no self-care plan or outline that will work for everyone, but self-care can include taking time to reflect on your health and long-term goals.
Psoriasis is a lifelong condition that has times when it is better and times when it's worse. Taking care of yourself can help alleviate symptoms and keep you clued in to their own health.
Follow a lifestyle that improves your psoriasis, avoid smoking, cut out alcohol, take time for yourself, relax, and keep your skin moisturized.
Summary
Psoriasis is a chronic inflammatory condition that causes skin rashes that can itch. There are several medical treatments available, both over-the-counter and prescription therapies.
Some people choose to incorporate self-care into their psoriasis therapy. This may include relaxation techniques, diet changes, exercise, or anything that helps them focus on themselves and their health. Your self-care plan will be unique and should include whatever you need to be as healthy as possible.
Read the original article on Verywell Health.
