Psoriasis isn't just about skin. It's about the immune system's signals going awry, mistaking healthy cells as threats and triggering an overproduction of skin cells. The result is inflamed, scaly patches that feel as emotional as they do physical. It affects 2-4% of the global population and often comes with other health challenges.

While there's no magic cure, research shows that what we eat affects the body's internal balance. Food can be a trigger or a balm, a cause of flare-ups or a quiet support to reduce them.

A 2018 study published in JAMA Dermatology found that psoriasis patients who followed an anti-inflammatory diet, rich in fruits, vegetables, and lean proteins, reported reduced symptom severity. Another study in The American Journal of Clinical Nutrition linked high sugar and processed food intake to increased inflammation and worsened psoriasis symptoms.

Everyone's psoriasis flare-ups are triggered by different factors, and these triggers can vary from person to person. While stress, obesity, and infections are common culprits, it's worth noting that something that might set off a flare-up for one person may not have the same effect on another. Common triggers include:

  • Stress
  • Weight gain or obesity
  • Infections
  • Certain medications
  • Skin injury
  • Smoking
  • Allergies
  • Diet
  • Weather changes

What to Eat

  1. Anti-Inflammatory Foods
    Inflammation is at the core of psoriasis. And so, every bite that counters it is a step towards calm. Think fruits rich in antioxidants like blueberries, strawberries, and oranges. Think leafy greens like spinach and kale. Think healthy fats - avocados, olive oil, walnuts - that offer calm to the body's storm.

  2. Omega-3 Rich Choices
    Fatty fish like salmon, mackerel, and sardines aren't just food. They help to soothe and slow down inflammation. Omega-3 fatty acids are known to reduce flare-ups and promote skin health.

  3. Whole Grains
    Quinoa, brown rice, oats - they offer more than energy. They offer stability. Whole grains help maintain blood sugar levels, reducing the risk of inflammation spikes.

  4. Vibrant Vegetables
    Broccoli, cauliflower, carrots - each one a small act of care. Packed with nutrients that support immune function, they help fortify the body against internal stress.

  5. Hydration
    It's simple but powerful. Water supports every process in the body, including skin repair. Herbal teas can be gentle companions, too - chamomile, green tea, and turmeric blends. All steady aids in the pursuit of calmer skin.

What to Avoid

  1. Processed Foods
    Fast food, pre-packaged snacks, sugary cereals - they're convenient, but they add strain to the body. These foods tend to stoke inflammation, leading to more frequent flare-ups.

  2. Refined Sugars
    Sugar isn't just sweet. It's also a trigger. High sugar levels can lead to spikes in inflammation. Limiting soft drinks, candy, and processed baked goods can help minimize the risk of flare-ups.

  3. Dairy Products
    For some, dairy can be a source of inflammation. It's not universal, but if flare-ups seem connected to dairy, it's worth pausing to consider the correlation.

  4. Red Meat
    High in saturated fats, red meat can contribute to inflammation. Swapping it out for leaner proteins or plant-based alternatives can create a subtle but meaningful shift.

  5. Alcohol
    Alcohol can disrupt the immune system, encouraging psoriasis to worsen. Moderation is key, but for some, avoiding it altogether may lead to clearer skin.

Certain dietary patterns have shown promise in managing psoriasis symptoms. However, consult with your doctor or dietitian before making any significant changes. Some diets to consider include:

  • Pagano Diet: Focuses on eliminating acidic foods to reduce flare-ups.
  • Gluten-Free Diet: Avoids gluten for those sensitive to it, as it may trigger inflammation.
  • Vegan Diet: Eliminates animal products, focusing on plant-based nutrition.
  • Mediterranean Diet: Emphasizes fruits, vegetables, fish, and healthy fats.
  • Keto Diet: High-fat, low-carb diet that some report helps reduce inflammation.

Of course, food is just one part of the puzzle. Stress, sleep, hydration, movement - they all shape the body's response. Psoriasis reacts not just to what's on the plate but what's in the mind.

  • Stress Management: Gentle walks, meditation, deep breathing - each one a quiet signal to the body that it's safe, it can relax, it can heal.
  • Quality Sleep: The body repairs when we sleep. Deep, nourishing rest gives skin the space to recover.
  • Consistent Movement: Not to exhaust, but to energize. Yoga, swimming, or light stretches encourage healthy circulation and skin vitality.

No two psoriasis journeys are the same. What calms one may not calm another. But there is strength in trying. In adjusting. In noticing.

Because food isn't just fuel. It's care. It's how we support the body that carries us through every moment of life.

And in caring for it, we care for our skin's story too. Eat with curiosity. Avoid with care.