Psoriasis can be unpredictable, with flare-ups sometimes occurring without warning, causing discomfort, redness, and irritation. If you’re one of the millions of people living with this chronic skin condition, you know the frustration that comes with trying to control those flares. But here’s the good news there are practical steps you can take to manage and even prevent psoriasis flare-ups. Here are 11 expert-backed tips to help you keep psoriasis at bay and your skin healthier for longer.
- Moisturise, Moisturize, Moisturize!
One of the easiest and most effective ways to prevent psoriasis flares is by keeping your skin well-hydrated. Psoriasis thrives on dry, irritated skin, so using a rich, fragrance-free moisturiser can help maintain your skin’s natural barrier and reduce flare-ups.
Pro Tip:
Opt for thicker creams or ointments like petroleum jelly or shea butter, especially during colder months when dry air can worsen symptoms.
- Get Your Daily Dose of Sunlight (But Don’t Overdo It)
Sunlight can work wonders for psoriasis because UV rays slow down the skin cell turnover that leads to flare-ups. Just 10-15 minutes of sunlight a few times a week can help manage symptoms. However, too much sun can trigger flare-ups or lead to sunburn, which can make psoriasis worse.
Pro Tip:
Use a broad-spectrum sunscreen (SPF 30 or higher) on unaffected areas to avoid sun damage while soaking in those rays.
- Stay Stress-Free
Stress is a major trigger for psoriasis flare-ups. Managing stress through meditation, yoga, or breathing exercises can significantly reduce your chances of a flare. When stress levels rise, your immune system overreacts, which can cause inflammation and worsen psoriasis symptoms.
Pro Tip:
Incorporate daily mindfulness practices into your routine, like deep breathing, journaling, or even a quiet walk in nature.
- Eat Anti-Inflammatory Foods
Your diet plays a crucial role in preventing psoriasis flare-ups. Certain foods can cause inflammation, while others help reduce it. Incorporating anti-inflammatory foods like fatty fish (rich in omega-3), leafy greens, nuts, seeds, and berries can reduce inflammation and soothe psoriasis symptoms.
Pro Tip:
Avoid processed foods, sugary snacks, and alcohol, which can all trigger inflammation.
- Avoid Triggers Like the Plague
Psoriasis is highly individual, so your triggers may differ from someone else’s. Common triggers include alcohol, smoking, cold weather, infections, and even certain medications. Knowing and avoiding your specific triggers can help keep flare-ups to a minimum.
Pro Tip:
Keep a flare-up journal to track which activities, foods, or environments might be contributing to your symptoms.
- Don’t Scratch Soothe
It’s tempting to scratch when you’re dealing with itchy, inflamed skin, but scratching can cause bleeding, infection, and worsen psoriasis symptoms. Instead, opt for gentle remedies to soothe the itch, such as cold compresses, oatmeal baths, or topical anti-itch creams.
Pro Tip:
If itching is unbearable, talk to your doctor about prescription-strength treatments to help control the discomfort.
- Stay Active, but Gently
Exercise can improve your overall health and reduce stress, but intense physical activity can sometimes cause sweat and friction that irritates psoriasis. Focus on low-impact activities like swimming, yoga, or walking to get your body moving without over-stressing your skin.
Pro Tip:
Shower and moisturise immediately after exercise to remove sweat and prevent irritation.
- Quit Smoking for Good
Smoking is a notorious psoriasis trigger. The chemicals in cigarettes can lead to increased inflammation, weakening your skin's ability to heal. Quitting smoking not only reduces flare-ups but also improves your overall health.
Pro Tip:
Look into smoking cessation programs or talk to your doctor about tools like nicotine patches or counselling to help you quit.
- Limit Alcohol Intake
Alcohol can have a pro-inflammatory effect on the body, which may trigger or worsen psoriasis flare-ups. While moderation is key, some people with psoriasis find that even small amounts of alcohol can lead to a flare.
Pro Tip:
If you’re out socialising, opt for non-alcoholic drinks or mocktails to avoid potential flare-ups while still enjoying the occasion.
- Choose Gentle Skin Products
Many soaps, shampoos, and lotions contain harsh chemicals that can irritate sensitive skin, worsening psoriasis. Stick to gentle, fragrance-free, and hypoallergenic products designed for sensitive skin.
Pro Tip:
Look for products labelled "for sensitive skin" or those containing calming ingredients like aloe vera, colloidal oatmeal, or ceramides.
- Stay Ahead of Infections
Infections can trigger immune responses that lead to psoriasis flare-ups, so it’s crucial to treat even minor infections like colds, sore throats, or cuts quickly. Strep throat is especially linked to psoriasis outbreaks, so always consult a doctor if you suspect an infection.
Pro Tip:
Boost your immune system by eating a balanced diet, exercising regularly, and getting enough sleep to prevent infections that could worsen psoriasis.
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Take Control of Your Psoriasis Today
While there’s no cure for psoriasis, you have more power over flare-ups than you might think. Incorporating these tips into your daily routine can help keep your symptoms under control and prevent new flares from sneaking up on you. From managing stress and eating the right foods to staying moisturised and protecting your skin from harsh triggers, small changes can make a big difference.
Start with these 11 tips today, and you’ll be well on your way to calmer, clearer skin!
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