How To Build a Psoriasis Self-Care Routine

Psoriasis is an autoimmune skin condition that causes your skin to rapidly form new skin cells within days instead of weeks, resulting in a pile of cells on your skin that can look like inflamed and scaly patches. While the condition can develop anywhere in the body, most people notice patches on their knees, elbows, hands, feet, and scalp. The exact location of psoriatic patches will also depend on what type of psoriasis you have.

While medication and therapies can help improve symptoms, it's equally important to add self-care to your treatment regimen. Fortunately, there's a variety of at-home remedies that you can incorporate into your daily life to help reduce the frequency of your psoriasis flares (or, periods where your symptoms are most active). Keep in mind: it's best to talk to your healthcare provider or dermatologist to find the at-home treatment options that are best for you.

Applying Moisturizers

Dermatologists (or, doctors who specialize in the skin) recommend trying several home remedies along with traditional medications to improve psoriasis symptoms. Psoriatic patches can often make your skin feel scaly, itchy, and dry. That said, a common at-home remedy is applying a hydrating moisturizer that seals water into your skin.

For optimal results, it's important to apply your moisturizer at least once per day or more, if you're experiencing excessive dryness. You should also apply the cream onto your skin within three minutes of bathing or washing to best seal water into your skin.

Dermatologists recommend using creams or moisturizers that are fragrance-free and suitable for sensitive skin. Some providers may also recommend finding moisturizers that have ingredients like salicylic acid, hydrocortisone, or calamine to help reduce the itchiness and thickness of psoriatic patches.

To find a moisturizer that is right for you, look for creams that have the official National Psoriasis Foundation Seal of Recognition on the packaging. You can also ask your healthcare provider for their recommendations.

Getting Sunlight

Exposure to ultraviolet (UV) rays from sunlight for a short amount of time can sometimes be effective in improving psoriasis symptoms for some people. Research shows that exposure to some types of UV rays can help slow down skin cell growth.

However, it's essential to apply sunscreen before getting sun exposure to prevent sunburns—which can worsen your symptoms. To protect against UV rays, search for a sunscreen with a sun protective factor (SPF) of 30 or more. It's also a good idea to find a sunscreen suitable for sensitive skin.

It's worth noting that exposure to sunlight is not effective for everyone. To learn more if sunlight exposure is a good at-home remedy for you, talk to your healthcare provider for advice before beginning the practice.

Developing Showering Habits

It's important to build a shower or bath routine that can help soothe and relax your skin. Dermatologists recommend the following tips to avoid irritation and reduce dryness:

• Taking only one warm water bath or shower each day
• Limiting showers to five minutes and baths to 15 minutes
• Washing skin gently with mild soaps or cleansers
• Gently drying your skin so that it remains damp
• Applying moisturizer while your skin is still damp

Choosing the Right Clothes

Tight-fitted clothes and certain fabrics (e.g., wool) can increase the irritation of the skin and make the symptoms worse. Instead, healthcare providers recommend:

• Breathable and loose clothing
• Lightweight fabrics such as cotton, linen, or satin
• Cool and soft clothes that absorb sweat
  

Trying Aloe Vera

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

Eating Anti-Inflammatory Foods

Certain foods can cause inflammation and worsen psoriasis symptoms. That said, it may help to build a diet that consists of food that can reduce the inflammatory effects of your condition. Consider trying the following foods:

• Fruits and vegetables
• Low-fat yogurt
• Foods high in omega-3 fatty acids, such as fish, nuts, and seeds
• Whole grains
• Legumes, such as beans and lentils

Researchers also suggest avoiding or limiting the intake of the following foods:

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

Managing Your Mental Health

People with psoriasis are also at an increased risk of developing certain mental health conditions, such as anxiety and depression. In fact, studies suggest that those with psoriasis are more than 30% more likely to experience anxious thoughts and depressive moods compared to people without psoriasis. Psoriasis can sometimes also lead to lower self-esteem, embarrassment, and withdrawal from social situations due to the appearance of skin patches.

That said, employing stress management techniques and practicing self-care strategies can help you take better care of your emotional well-being. Here are some tips you may try:

• Find soft clothes you feel comfortable in
• Move your body throughout the week
• Lower your stress by methods such as journaling, yoga, or meditation
• Create a skincare routine that works for you
• Talk to your friends and family about your condition and let them know how they can support you
• Consult with a mental health provider for extra support
  

When to Contact a Healthcare Provider

While at-home remedies can help alleviate some symptoms, it's still important to follow your treatment plan and work with your healthcare provider to find options that work best for you. Generally, you should use self-care techniques at home in conjunction with medications and other therapies to improve your condition and prevent complications from occurring.

It's important to reach out to your healthcare provider for routine check-ins. These appointments can help you better manage your condition and adjust treatment if needed. However, consider seeing a healthcare provider sooner rather than later if you:

• Have worsening symptoms
• Experience joint pain or stiffness
• Notice your psoriatic patches spreading to other parts of your body

Your primary care provider or dermatologist can work with you to learn why you're experiencing a change in symptoms and offer treatment strategies that provide relief.

A Quick Review

Psoriasis is an autoimmune skin condition that causes thick and inflamed patches on the skin. It's worth noting that medication and therapies can help reduce your symptoms. However, dermatologists often recommend using self-care remedies in conjunction with your treatment plan to provide relief.

It's best to see your healthcare provider or dermatologist before trying an at-home remedy. They may suggest options such as using moisturizers, wearing certain fabrics, and adopting an anti-inflammatory diet, among others. It may take time for you to find the self-care tips that are right for you—and that's OK. What's most important is to be patient with yourself until you find the routine that is right for you.