If you have psoriasis, you’ll know how much it can be both physically and emotionally challenging to deal with at times. The good news is that there are things that you can do to help manage your psoriasis and improve your quality of life. One of the most important things you can do is to pay attention to your diet. Gut health is integral to what you see on the surface of your skin and Hanna’s natural healing protocol focuses on healing skin from within.

Aim for a diet that is high in nutrient-rich foods and low in inflammatory triggers. Let's take a look at this in more detail. 

Why is diet important?

What you consume has a powerful impact on your overall health, and that includes your skin health. Choosing foods that are rich in antioxidants can help to reduce inflammation, boost your immune system, and help your skin to heal. On the other hand, an unhealthy diet can make psoriasis worse by inflaming your already compromised immune system.

There are certain foods that can trigger or worsen psoriasis, so the natural response is to eliminate these from your diet and track changes and improvements. Trigger foods can cause an inflammatory response in the body by irritating the skin or by stimulating the immune system. If you can cut these out, many find symptoms on the surface of the skin improve. Some of the most common triggers for people include:

Dairy

Milk, cheese, and other dairy products contain a protein called casein that can trigger psoriasis flare-ups. Dairy products are also often high in saturated fats, which can also contribute to inflammation.

Gluten

This protein is found in wheat, barley, and rye. For people with celiac disease or gluten sensitivity, eating gluten can cause an immune response that can trigger psoriasis. For people with psoriasis, gluten can cause an immune response that leads to skin inflammation in some cases. We suggest consulting a Doctor or Pharmacist if you think gluten could be inflaming your psoriasis symptoms.

Refined carbs

Refined carbs like white bread, pasta, and pastries are high on the glycemic index, which means they can cause a spike in blood sugar levels. This can lead to inflammation, which can worsen psoriasis. Consider reducing this from your diet and tracking your progress.

Alcohol

While a glass of wine or beer may be fine for some people with psoriasis, others find that alcohol makes their symptoms worse. Too much alcohol can make the liver work harder than it should, producing chemicals that can cause inflammation. Hanna talks openly about her past battles with alcohol and how cutting it out from her diet helped with her ongoing clear skin. For more information on Hanna’s personal journey, we suggest you read her best-selling books ‘Radiant’ and ‘Skin Healing Expert’.

Refined sugars

Like refined carbs, foods which are high in sugar can cause a spike in blood sugar levels, causing our bodies to produce excess insulin. This is stored in our fat cells and can lead to inflammation of the fatty tissue. 

If you have psoriasis, it may be beneficial to avoid foods that could cause an inflammatory response in the body. Some might find it best to cut them out completely, and others may be fine with simply reducing their intake. We suggest keeping a food diary and seeing if you see a correlation between refined sugar and your body’s psoriasis response.

Nightshades

This is a term which refers to plants such as tomatoes, aubergines, peppers and potatoes. Nightshades contain solanine, a cause of inflammation and a common trigger for worsening psoriasis symptoms. Hanna advocates cutting out all nightshades initially and then slowly re-introducing them once your skin is clear in order to find your personal tolerance level.

Positive dietary changes

Certain foods can help to reduce inflammation, boost your immune system and soothe your skin. These include:

Omega-3 fatty acids

Foods like walnuts, and flaxseeds are high in omega-3 fatty acids, which have anti-inflammatory properties. Adding more of these foods to your diet can help to reduce psoriasis symptoms. Applying fatty acids topically in the form of oils or creams can also be highly effective in lessening skin irritation and scarring. Our scar minimising oil is formulated with avocado oil and rosehip oil, natural sources of omega-3 fatty acids which can help to soothe the skin naturally.

Fruits and vegetables

Fresh fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help to lessen inflammation and support skin health. Avoid nightshades for optimum results.

Vitamin D

Vitamin D is essential for healthy skin and it can be found in foods like eggs, fatty fish, and mushrooms. It’s also produced by our bodies when our skin is exposed to sunlight. A diet rich in Vitamin D is important for healthy skin and cell renewal.

Probiotic-rich foods

Probiotics are good bacteria that live in your gut and help to keep your digestive system healthy. They can also help to boost your immune system, which is vital for those with autoimmune diseases. Probiotic-rich foods include sauerkraut, kimchi, and miso soup. Our multi-strain biotic is a daily liquid supplement that can help you to restore your gut bacteria.

While there are certain foods you may want to avoid if you have psoriasis, there are also many healthy and delicious options to choose from. By paying attention to your diet and making some simple changes, you can help to reduce your psoriasis symptoms and improve your day-to-day living. We always love to hear from you. Let us know how you’re getting on by emailing us at hello@hannasillitoe.com