Psoriasis

Last updated on July 16, 2022 at 09:50 am

Eating Healthy can help reverse or prevent lifestyle diseases and Psoriasis is one of them.

This Psoriasis guide will show what Psoriasis is, how it is caused and how nutrition and eating healthy can help with the symptoms.

Psoriasis – A serious global health issue

Psoriasis is a chronic inflammatory condition that causes red and scaly patches to appear on the skin. The mechanism of onset of psoriasis is quite complex, involving genetic and environmental factors.

According to the World Health Organization, the reported prevalence of psoriasis worldwide ranges from 0.09% to 11.4%, making it a serious global health issue [1].

What is Psoriasis?

Psoriasis is a chronic, inflammatory, and non-communicable skin disorder. The available treatments for psoriasis can only manage symptoms or reduce the severity of the disease. To date, there is no known cure for this skin condition.

In psoriasis, characteristic lesions appear on the skin after contact with a triggering factor. These triggers are diverse and can be different from one person to another, but stress or the consumption of certain foods are common triggers widely reported.

The skin lesions that characterize psoriasis are most commonly red patches or plaques, with a white waxy substance on top. These scaly patches frequently affect the knee and elbow areas, the scalp, and the trunk, but they can appear in any part of the body.

Psoriatic skin lesions can be itchy, uncomfortable, or even painful. They can cause body image issues and alter the quality of life in people who suffer from them.

While psoriasis is mainly known for its characteristic skin lesions, it can have other forms and presentations. Psoriasis can affect the nails, causing nail pitting and a thimble-like appearance, or it can affect the joints, causing psoriatic arthritis.

What causes Psoriasis?

The mechanism of onset of psoriasis is complex, with the immune system playing an important role in it. A combination of factors like genetic susceptibility, environmental triggers, and stress causes an excessive immune response which is responsible for skin inflammation and an increased cell turnover rate. As a result, the skin becomes inflamed, and skin cells multiply at excessively fast rates [2].

Many triggering factors have been studied over the years; with lifestyle and nutrition-related triggers being the most widely reported:

Psoriatic lesions can be caused by the consumption of arachidonic acid. This fatty acid is found in meat, dairy, eggs, chicken, and most sources of animal protein. As such, the consumption of animal products can directly cause psoriasis flare-ups [3].

Gluten is a protein present in some grains and grain-based products. Gluten consumption may be a contributing factor to the development of psoriasis. Studies have found that people with psoriasis have blood markers of gluten sensitivity and that consuming a gluten-free diet has improved psoriasis symptoms in some people [4].

Vegetables like white potatoes, peppers, tomatoes, and eggplants are referred to as the nightshade family. These vegetables contain a substance called solanine, which is linked to the onset of psoriasis [5].

Increased inflammation in the body may also be responsible for psoriasis. As a result, a diet rich in vegetables, fruits, legumes, and healthy sources of fat is recommended, while the pro-inflammatory and the processed foods are better kept to a minimum.

Deficiencies in some nutrients may contribute to psoriasis. Studies have shown that selenium levels are low in people with psoriasis, and that supplementation with selenium helped improve their symptoms [6].

Lifestyle is the most important aspect of the management of psoriasis because psychological stress is the most common cause of flare-ups [7].

Smoking has also been associated with psoriasis. Not only does it increase the risk for developing this skin condition, but it also negatively affects the severity of the disease and the treatment response [8].

What are the consequences of Psoriasis?

Psoriasis is a chronic condition with no available cure. It has many consequences, and not just on the skin.

Since most of our vitamin D is synthesized in the skin, it makes sense that the chronic inflammation and the plaques caused by psoriasis can impact vitamin D levels. Studies have shown that people with large plaques of psoriasis have lower levels of vitamin D, especially in the winter when sun exposure isn’t optimal [9]. Vitamin D deficiency can cause fatigue, mood swings, bone loss, and muscle spasms.

The only known treatments available for psoriasis are anti-inflammatory and immunosuppressive medications. Chronic use of these drugs has serious side effects like kidney and liver diseases, and even some cancers. In women, they can cause fertility problems and fetal defects [10].

The inflammation associated with psoriasis is also responsible for metabolic syndrome. As a result, people with psoriasis are at a higher risk of developing obesity, hypertension, insulin resistance, and cardiovascular disease [11].

Psoriasis can also have a negative impact on mental health and psychological well being [12]. The discomfort that accompanies flare-ups can disturb lifestyle activities and sleep quality. Psoriatic lesions can harm self-esteem and body image, causing social stigmatization, avoidance behaviors and possibly the onset of social anxiety. Independently of the severity of the disease, people with psoriasis have a lower quality of life [13].

Nutritional and Lifestyle Guidelines

The importance of lifestyle and dietary habits in the management of psoriasis and the prevention of flare-ups is undeniable. Plant-based and gluten-free diets have been reported to be more efficient in managing psoriasis than other lifestyle measures.

If you have psoriasis, it’s important to restrict animal products that contain arachidonic acid. Foods to avoid are red meat, cheese, eggs, and chicken, to only name a few.

Consuming a gluten-free diet or keeping gluten intake to a minimum can also be helpful. Gluten can be found in wheat, rye, and barley. It is also present in products derived from these grains such as pasta, bread, crackers, cereals, and beer.

It is also a good idea to limit the consumption of vegetables that contain solanine, like potatoes, peppers, eggplants, and tomatoes.

It’s important to stay away from inflammatory and processed foods (packaged and junk food) and to focus instead on eating a whole foods plant-based diet.

Stress management techniques and counseling can be helpful to prevent flare-ups caused by stress, but also as a coping method to deal with the psychological strain caused by this chronic illness. It’s also crucial to stop smoking and to find healthier ways to handle stress.

Last but not least, sun exposure has a protective and calming effect on psoriasis. Spending time outdoors can help improve this skin condition, not only because of the sun exposure but also as a result of the stress-lowering effect of being in nature.

Ease Psoriasis Symptoms with this Recipe

Asian inspired Tofu and Veggie Soup

To ease the inflammation associated with psoriasis and to maintain a healthy nutrition while avoiding triggering foods, we suggest this healthy soup recipe:

Ginger is widely acclaimed for its anti-inflammatory properties [14].

Tofu is high in selenium which can improve symptoms of psoriasis. It also contains isoflavones, a compound proven to have anti-inflammatory effects [15]. Additionally, because animal protein sources can trigger flare-ups, tofu is a healthy plant-based alternative.

The rest of the ingredients like broccoli, carrots, and cilantro are high in vitamins (like E, C, and A) and in other antioxidants that reduce the damage caused by the chronic inflammation to help the body heal itself.

Ingredients:

½ cup of broccoli florets
½ of carrot slices
½ cup of extra firm tofu cut into cubes
2 cups of low salt vegetable stock
1 tbsp of freshly grated ginger (Use more if you prefer a more intense ginger flavor.)
A handful of fresh cilantro
1 tbsp of olive oil
2 tbsps of soy sauce
Salt and pepper

Instructions:.

In a large saucepan, add the olive oil and the grated ginger
Allow the ginger to release its oils on medium heat
After 3 to 5 minutes, add the broccoli, carrot, the tofu and the soy sauce
Gently sauté until the vegetables are softer in texture
Make sure not to stir the mixture too much, or else the tofu will be mashed and lose its shape. Instead, gently flip the ingredients in the saucepan
After around 5 minutes, top with the vegetable stock and turn to low heat
Add the salt and pepper, and adjust to taste. Be careful not to over-salt, since soy sauce and the vegetable stock already contain salt
Let simmer on low heat for 10 minutes
When ready, take off the heat and serve warm
Top with fresh cilantro leaves for garnish
If you don’t like bits and different textures in your soup, you can blend all the ingredients before serving

The Bottom Line

Psoriasis is a chronic inflammatory condition that affects the skin.
It is caused by an excessive immune response to certain environmental and intrinsic triggers.
There is no effective cure for psoriasis; the available treatments only manage its symptoms.
Knowing your personal triggers can help you prevent and avoid flare-ups.
Animal protein sources like meat, eggs, and dairy contain arachidonic acid which can cause psoriasis.
Gluten, present in grains, and grain-derived products may cause psoriasis flare-ups.
Processed foods may cause extra inflammation in the body and promote psoriasis.
Some vegetables like tomatoes, potatoes, and eggplants can trigger psoriasis.
Psychological stress is the most commonly reported trigger.
Smoking can cause psoriasis, increase its severity and reduce treatment response.
The medications prescribed to manage psoriasis have some adverse effects.
Psoriasis has a negative impact on quality of life, psychological well being and body image.
The best strategy to deal with psoriasis is to minimize lifestyle-related triggers.
Plant-based and gluten-free diets can effectively manage the symptoms of psoriasis.
Stress management techniques and sun exposure are helpful tools to manage psoriasis.

Food group:	Nutritional guideline:	Additional information:
Fruits and vegetables:	Caution advised.	High in essential antioxidants and vitamins. Limit the consumption of vegetables high in solanine, such as potatoes, eggplants, peppers, and tomatoes.
Grains:	Caution advised.	Limit the consumption of grains that contain gluten like wheat, barley, and rye.
Legumes:	Allowed.	A healthy source of protein and soluble fiber.
Nuts and seeds:	Allowed.	A healthy source of protein and fatty acids.
Healthy fats and oils:	Allowed.	Healthy fats like avocadoes and olive oil are high in omega 3 fatty acids which can improve psoriasis.
Dairy:	To avoid.	It can contain arachidonic acid which has been shown to cause flare-ups.
Beverages:	Caution advised.	Unsweetened tea and coffee are safe. Processed fruit juices and sodas can cause inflammation. Beer and certain alcohols contain gluten which may cause psoriasis flare-ups.
Processed carbohydrates: cereals, cookies, bread, crackers, and pasta.	To avoid.	Foods that promote inflammation. Most products contain gluten.
Meats and animal products (including eggs):	To avoid.	They can contain arachidonic acid which has been shown to cause flare-ups. Consume plant sources of protein instead.
Junk and fast food:	To avoid.	Too processed and highly inflammatory. They can contain arachidonic acid which has been shown to cause flare-ups.
Herbs and spices	Allowed	Many are high in antioxidants and high in anti-inflammatory properties.