Five Foods That Can Help Alleviate Psoriasis Itching
Coping with a skin condition can be a source of discomfort and annoyance. Psoriasis is a chronic autoimmune skin disease that persists for an extended period. It occurs when the body mistakenly attacks its own tissues and produces an excessive amount of skin cells, leading to the formation of plaques on the skin.
The plaques that form are characterized by redness, scaling, and discomfort. In addition, psoriasis is often linked with psoriatic arthritis, which is a type of inflammatory joint condition.
If you suffer from psoriasis, altering your diet can have a significant positive impact!
There is a well-established link between nutrition and psoriasis. Certain foods have been shown to cause inflammation throughout the body, which can exacerbate psoriasis symptoms in some individuals.
Certain foods can trigger inflammation in various ways.
Various studies are underway to investigate how different foods trigger an inflammatory response. Based on research, some foods, particularly heavily processed ones, can activate the body’s defense mechanisms.
An excessive intake of fats can trigger inflammation in adipose tissue throughout the body. This persistent inflammation of fat tissue, commonly observed in overweight individuals, significantly increases the risk of developing psoriasis. It also raises the risk of developing other chronic diseases, such as type 2 diabetes and heart disease.
Opting for the Right Foods Can Alleviate the Symptoms of Psoriasis.
While some foods can worsen inflammation, others can help alleviate it. Eating a well-balanced diet with whole foods can generally be effective in reducing inflammation throughout the body, potentially leading to fewer psoriasis flare-ups or milder symptoms. Following a Mediterranean diet for psoriatic arthritis or psoriasis can also be helpful in reducing chronic inflammation, which is linked to heart disease, type 2 diabetes, cancer, and other diseases.
Here are five beneficial foods that can help alleviate the symptoms of psoriasis:
Dark Leafy Greens are a great addition to your diet if you have psoriasis. They are rich in antioxidants, which can help protect your cells from inflammation, and potentially alleviate psoriasis symptoms. Additionally, leafy greens are low in calories and high in fiber, making them an excellent choice for a healthy diet. You can try incorporating kale or collard greens into your soup, or adding chard or spinach to your omelet.
Fatty Fish Including fatty fish in your diet at least twice a week is a smart idea as their omega-3 fats may aid with inflammation and enhance your immune system, which in turn can help alleviate psoriasis symptoms. Research shows that those who consume six ounces of fatty fish each week experience an improvement in their psoriasis symptoms. Moreover, these beneficial fats may help reduce the risk of developing heart disease. Opt for cold-water fish such as salmon, albacore tuna, mackerel, sardines, herring, and lake trout.
Consuming whole grains, which are high in fiber, may help decrease inflammation and promote weight loss, which has been shown to alleviate psoriasis symptoms. Choose from whole-grain breads, cereals, and pastas, as well as brown or wild rice. Be cautious of deceptive labels like “multigrain” and ensure that the first ingredient listed is a whole grain. Other delicious options include bulgur, quinoa, and barley.
Eating fruits can satisfy your sweet cravings while also providing antioxidants, fiber, and other vitamins that combat inflammation. Consuming a variety of colors is beneficial, as each type of fruit contains its unique blend of nutrients. Berries, cherries, and apples are high in polyphenol antioxidants, while oranges and melons are rich in vitamin C. Pineapple, on the other hand, contains the anti-inflammatory enzyme bromelain.
Beans are a great source of protein, fiber, and antioxidants. They can help manage your weight and reduce inflammation in your body, and studies suggest that a vegetarian diet may be beneficial for psoriasis symptoms. Consider substituting them for meat occasionally: use them instead of ground beef in chili or tacos. You can also mix mashed beans into burgers and sandwiches for added nutrition.
How to Start a Psoriasis Diet?
Start your psoriasis diet carefully if you plan to make dietary changes. Highly restrictive diets are usually not sustainable and may lead to nutrient deficiencies. Instead, begin by eliminating certain highly processed foods.
Instead of pastries and cookies, consider switching to fresh fruits. Choose herbal tea or water flavoured with fresh fruits, mint, or cucumber as your preferred beverage. If you suspect that a specific food or ingredient is causing psoriasis flare-ups, consult your doctor or a certified nutritionist. Remember to make changes gradually and avoid overly restrictive diets that may lead to nutrient deficiencies.
Psoriasis symptoms may worsen if you are overweight or obese, so starting a weight-loss program that includes reducing calorie intake and eating smaller portions may be beneficial. A healthy lifestyle should accompany any diet used to treat psoriasis. Get enough sleep and exercise regularly, and try to reduce stress in your life. If you smoke, consult your doctor to develop a plan to quit.