How To Build a Psoriasis Self-Care Routine

Psoriasis, an autoimmune skin condition, presents a unique challenge to those affected, as it prompts the rapid formation of new skin cells within days instead of weeks. This accelerated cell turnover leads to the accumulation of cells on the skin’s surface, resulting in the formation of inflamed, scaly patches. While psoriasis can manifest on any part of the body, it frequently appears on the knees, elbows, hands, feet, and scalp. The precise location and appearance of psoriatic patches can vary depending on the specific type of psoriasis an individual has.

While medical treatments and therapies play a pivotal role in managing psoriasis symptoms, it is equally important to incorporate self-care practices into one’s treatment regimen. These at-home remedies can help reduce the frequency and severity of psoriasis flares, which are periods characterized by heightened symptom activity. However, it is essential to consult with a healthcare provider or dermatologist to determine the most suitable at-home treatment options for your specific needs and circumstances.

Applying Moisturizers

Psoriatic patches often cause the skin to become scaly, itchy, and dry. To alleviate these discomforting symptoms, dermatologists recommend a fundamental at-home remedy: the regular application of hydrating moisturizers. Optimal results are achieved by applying moisturizer at least once daily, or more frequently if excessive dryness is experienced. It is essential to apply the cream within three minutes of bathing or washing to effectively seal moisture into the skin.

When selecting a moisturizer, it is advisable to choose fragrance-free and sensitive skin-friendly products. Some healthcare providers may also recommend moisturizers containing ingredients such as salicylic acid, hydrocortisone, or calamine to reduce itchiness and thickness of psoriatic patches. To identify suitable moisturizers, look for products with the official National Psoriasis Foundation Seal of Recognition or consult with your healthcare provider for personalized recommendations.

Getting Sunlight

Exposing the skin to ultraviolet (UV) rays from sunlight for short periods can be beneficial in improving psoriasis symptoms for certain individuals. Research indicates that specific UV rays can slow down the excessive growth of skin cells associated with psoriasis. However, it is crucial to apply sunscreen before sun exposure to prevent sunburn, which can exacerbate psoriasis symptoms. When selecting sunscreen, opt for products with a sun protection factor (SPF) of 30 or higher, and ensure they are suitable for sensitive skin.

It is worth noting that sunlight exposure may not be effective for everyone, and it is advisable to consult with a healthcare provider before incorporating this approach into your psoriasis management routine.

Developing Showering Habits

Building a shower or bath routine that soothes and hydrates the skin is essential for managing psoriasis. Dermatologists recommend the following tips to prevent irritation and reduce dryness:

• Limiting showers to one warm water session per day
• Keeping showers to five minutes and baths to 15 minutes
• Using mild soaps or cleansers for gentle skin cleansing
• Patting the skin dry gently to maintain a damp surface
• Applying moisturizer while the skin is still moist to lock in moisture

Choosing the Right Clothes

The choice of clothing can significantly impact psoriasis symptoms. Tight-fitting garments and certain fabrics, such as wool, can exacerbate skin irritation. Instead, healthcare providers recommend:

• Opting for breathable and loose-fitting clothing
• Choosing lightweight fabrics like cotton, linen, or satin
• Wearing cool and soft clothing materials that can absorb sweat

Trying Aloe Vera

Aloe vera, a medicinal plant with cactus-like characteristics, is widely used in cosmetics, medicines, and food products. Some research suggests that aloe vera may reduce the appearance of scaly patches and redness associated with psoriasis. Dermatologists recommend creams containing 0.5% aloe vera as the most effective for improving mild to moderate psoriasis symptoms.

Eating Anti-Inflammatory Foods

Diet plays a significant role in managing psoriasis, as certain foods can trigger inflammation and exacerbate symptoms. To counteract the inflammatory effects of psoriasis, consider incorporating anti-inflammatory foods into your diet, such as:

• Fruits and vegetables
• Low-fat yogurt
• Omega-3 fatty acid-rich foods like fish, nuts, and seeds
• Whole grains
• Legumes, including beans and lentils

Conversely, it is advisable to limit or avoid the consumption of foods that may exacerbate psoriasis symptoms, including:

• Red meat
• Alcohol
• High-fat dairy products
• Foods high in gluten, sugar, and saturated fats

Managing Your Mental Health

Living with psoriasis can impact emotional well-being, increasing the risk of mental health conditions like anxiety and depression. Studies indicate that individuals with psoriasis are more than 30% more likely to experience anxious thoughts and depressive moods compared to those without the condition. Psoriasis can also lead to lower self-esteem, embarrassment, and social withdrawal due to the appearance of skin patches.

To safeguard mental health, it is essential to employ stress management techniques and practice self-care strategies. Some helpful tips include:

• Wearing comfortable clothing that boosts self-confidence
• Incorporating regular physical activity into your routine
• Reducing stress through activities like journaling, yoga, or meditation
• Establishing a skincare routine tailored to your needs
• Openly discussing your condition with friends and family, educating them on how they can provide support
• Consulting with a mental health provider for additional support

When to Contact a Healthcare Provider

While at-home remedies can provide relief, it is crucial to maintain a holistic approach to psoriasis management. Combining self-care techniques with prescribed medications and therapies is often necessary to effectively manage the condition and prevent complications.

Routine check-ins with a healthcare provider are essential to monitor your progress and make any necessary treatment adjustments. However, it is advisable to seek medical attention sooner rather than later if you experience:

• Worsening symptoms
• Joint pain or stiffness
• Expansion of psoriatic patches to new areas of the body

Your primary care provider or dermatologist can work collaboratively with you to understand the reasons behind changes in symptoms and recommend appropriate treatment strategies.

A Quick Review

In summary, psoriasis is an autoimmune skin condition characterized by the rapid formation of thick and inflamed patches on the skin. While medical treatments are crucial, incorporating self-care remedies into your daily routine can complement your psoriasis management. It is essential to consult with a healthcare provider or dermatologist before trying any at-home remedies.

These at-home remedies include moisturizing, sun exposure with proper sun protection, establishing a gentle shower routine, choosing comfortable clothing, trying aloe vera, adopting an anti-inflammatory diet, and prioritizing mental health.

Finding the right combination of self-care practices may take time, but patience is key. The most crucial aspect is to be patient with yourself as you explore and tailor a self-care routine that works best for your unique needs and experiences with psoriasis.