How can nutrition and diet help Psoriasis

Psoriasis

A common skin condition; physically it causes red, crusty patches of skin, commonly on elbows, knees, scalp and lower back which are covered in silvery scales, however for many it can have many mental repercussions leading to feelings of self consciousness and sadly embarrassment. 

I know only too well as my husband suffers from hereditary psoriasis and I have watched him struggle with the condition.

Psoriasis occurs when skin cells are replaced at a faster rate than average: while the usual rate of which the skin develops and sheds is three to four weeks, in psoriasis, this is dramatically increased to a rate as little as three to four days. Sufferers of psoriasis often find the main problem to be its red, scaly appearance. The skin can harden, itch, split and bleed becoming very painful.

How can diet help?

Psoriasis is regarded as inflammatory condition and some sufferers find relief from following an anti-inflammatory diet.

Why?

Inflammation plays a key role in the development of skin autoimmune conditions such as psoriasis, reducing inflammation in the body is a good starting point.

How can Nutrition and Lifestyle help? 

Increase good fats with foods rich in anti-inflammatory e.g. oily fish, avocado, nuts and seeds and olive oil. 


Increase antioxidant levels by increasing vegetable (4-5) and fruit (2) portions, may reduce inflammation.  Why? Fruits and Vegetables high in vitamin C a major Reactive 
Oxygen Species scavenger and potentially decreasing inflammation (Katsimbri et al. 2021).

Gluten free may improve psoriaticsymptoms(Afifi et al.2017). Swap to brown rice, lentil pasta, organic gluten free bread. Sensitivity to gluten can cause an immune response leading to inflammation (Sharma et al. 2020).

Reduce Alcohol. Why? To reduce inflammation and intestinal permeability ideally no more than 2-3 glasses a week (Svanström et al. 2019).

Increase fibre in diet. Aim for 30g per day (British Nutrition Foundation, 2018). Why? To support the gut-skin axis. Gut bacteria dysbiosis is associated with psoriasis (Salem et al. 2018). Insoluble fibre promotes production of Short Chain Fatty Acids, may improve gut bacteria diversity (Katsimbri et al. 2021). 

A palm sized piece of protein (including plant protein) at each meal - organic poultry (ideally) game, oily fish (salmon, mackerel, sardines), organic free range eggs.  Why? Protein is a precursor to the feel good neurotransmitters tryptophan and serotonin (Young, 2007). Low serotonin levels have been associated with psoriasis (Wardhana et al. 2019) leading to an increase in inflammatory mediators which may cause detrimental alterations to the skin cells and the immune cells and increased psoriasis symptoms (Goldminz et al. 2013; Shajib & Khan, 2015). 


Epsom Salt Baths before bedtime. 1 cup. Soak for 20 minutes.  Why? May soften skin and may relieve itching due to magnesium ion content (Proksch et al. 2005). Magnesium may help down regulate NF-KB and reduce skin inflammation in psoriasis (Chandrasekaran et al. 2014). 

Introduce methods for reducing stress. Yoga, Reiki, Meditation, Walking,  find anything that helps you to relax. Why? Stress is a potential trigger for psoriatic flare ups (Cemil et al. 2012).