The holiday season can have its challenges for anyone: busy schedules, the pressure of high expectations, travel, spending, and family dynamics can all be sources of stress. When you have psoriasis, you can add colder weather and changes in your diet and daily routine to the list of things that can trigger flares and sap your festive spirit.
Still, there are things you can do to enjoy both good health and good cheer. Here are five strategies to help you manage your psoriasis and make the most of the season.
6 Ways to Keep Psoriasis From Ruining Your Holidays
Don't let psoriasis ruin your holidays!
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1. Prioritize Your Treatment Plan
Whether you plan to travel or stick close to home this holiday season, making any change in your daily routine can throw off your treatment regimen. Unfortunately, medications are usually not as effective if you stop and start. So stick with your plan no matter how busy life gets in the coming months.
Don’t travel without your moisturizer and prescription topicals or injectables. Flares can set off a vicious cycle of scratching, which then triggers more plaques and more itchiness.
Think about refilling your prescriptions and stocking up on moisturizer before the holiday season really kicks in — it’ll be one less thing on your to-do list. And get your flu shot early, so you’re protected during the holidays.
A good relationship with your dermatologist can help you manage your psoriasis no matter what bumps this holiday season may bring. If you’re concerned about the effects that travel or cold weather might have on your psoriasis, check in with your dermatologist.
If your psoriasis tends to get better in the summer when your skin is exposed to more sunlight, talk to your dermatologist about adding light therapy, also known as phototherapy, to your fall and winter regimen. “Phototherapy is a good treatment for psoriasis,” says Jennifer Stein, MD, PhD, a dermatologist at NYU Langone Health in New York City. Treatments can be done in a healthcare provider’s office or a psoriasis clinic, or at home with a phototherapy unit.
Your doctor may be able to tweak (or reinforce) your treatment plan or put you on a short-term medication that can help you get through a particularly stressful time.
“There are so many good treatments now,” says Dr. Stein. “There are treatments that can completely clear many patients. If you’re suffering from psoriasis, it always makes sense to see a dermatologist, because there’s so much we can offer to improve patients’ lives.”
Fortunately, there are many proven ways to keep stress in check. Some tricks to try:
Get Moving
Whether it’s a quick walk around the neighborhood or an at-home yoga session, physical activity boosts production of your brain’s feel-good neurotransmitters called endorphins. Exercise can also increase your self-confidence, reduce symptoms linked with mild depression and anxiety, and improve your sleep.
Start or Keep Up a Meditation Practice
Research suggests that meditation can help reduce the inflammation that is part of the body’s response to stress. You can find free guided meditations online or get a meditation app for your phone. Even just deep breathing — taking a breath, holding it, and then exhaling slowly — can help when you’re stressed out.
Make Sure You’re Getting Good Sleep
Stress can interfere with sleep and, in turn, poor sleep can lead to increased stress. The itchiness and pain of psoriasis itself can lead to trouble sleeping. To get the rest you need, it’s important to practice good sleep habits. That includes sticking to a consistent sleep schedule. While the holidays can make that challenging, try to wake up and go to bed around the same time each day.
Reach Out for Support
Don’t let holiday commitments get in the way of your regular sources of support, such as support group meetings, conversations with friends who understand your situation, and therapy sessions.
Sometimes a busy calendar isn’t the issue, though. This season can be a lonely time for many people, compounding the fact that research finds that people with psoriasis are 1 ½ times more likely to have depressive symptoms than those without the condition.
“If you feel like anxiety or sadness are causing a lot of problems in your life, be sure to bring it up with your doctor,” says Stein.
3. Don’t Overload Your To-Do List
Fatigue is common in people with psoriasis. So, conserving your energy can be key, especially during the holiday season. Set reasonable boundaries about how much you can do — and what you feel comfortable doing.
“If there’s a particular holiday tradition causing you a lot of stress, talk to those involved about skipping it or making a change,” says Dr. Rodino.
Take a look at your calendar and assess what truly seems doable for you. This might involve limiting the number of events you agree to attend, or the amount of food you agree to cook. When it comes to gifting, it can help to set a budget and prioritize your purchases.
4. Watch What (and How Much) You’re Eating
It’s tempting to overindulge around holiday time, but putting on extra pounds can spell trouble for people with psoriasis.
A review of scientific literature on the connection between food and psoriasis found a strong link between weight and symptom severity. In part due to body fat’s pro-inflammatory role, the researchers report, people who are overweight or have obesity face a host of issues — from more-severe symptoms to reduced treatment response — when trying to manage the disease.
The National Psoriasis Foundation generally recommends eating an anti-inflammatory diet that’s rich in fruits and vegetables, lean protein, whole grains, and healthy fats. Also, try to limit foods that can promote inflammation, such as processed sugars, flours, and red meat. Cutting back on those is good for your overall health and may help you manage your psoriasis symptoms, says Lynn M. Ludmer, MD, a rheumatologist in Baltimore.
When sitting down to a traditional Thanksgiving meal, for instance, avoid eating the skin on turkey, and go easy on the gravy, which can be a source of saturated fat. If you’re the one doing the cooking, think about making whole-grain stuffing using olive oil — a healthy fat — rather than using white bread and loads of butter. The butter and cream in mashed potatoes add saturated fat, which can be avoided if you opt instead for potatoes roasted with olive oil. And don’t skimp on vegetable sides.
As tempting as those holiday cookies and treats are at holiday parties, be careful not to overdo it. One approach that can help is to be mindful of what and how you’re eating. This means slowing down, paying attention, and really savoring what you’re consuming.
5. Be Mindful of Your Alcohol Intake
While enjoying a glass or two of wine might seem like a good way to relieve holiday-induced stress, this strategy can backfire. Drinking too much alcohol can trigger a psoriasis flare by making your medication less effective or not effective at all.
Also, keep in mind that some medications require limitations on alcohol intake, Dr. Ludmer says. Methotrexate, for example, has a long-term side effect of liver damage; and drinking too much alcohol, even without methotrexate, can damage your liver.
If you want to drink occasionally, limit yourself to one drink per day if you’re a woman and two a day if you’re a man.
Mocktails are fun and alcohol-free. Just be aware that they may contain added sugars and syrups. Instead, try sparkling water, and mix it with high-antioxidant fruit juice like pomegranate.
The Takeaway
Sticking to your psoriasis treatment plan, even during the holiday rush, can help keep flares at bay. Consider refilling prescriptions and stocking up on moisturizer before festivities get underway. It’s also a good idea to stay in touch with your dermatologist about the impacts of changing routines or colder weather.
Exercise, meditation, and consistent sleep schedules are practical self-care strategies to handle holiday-induced stress, which can worsen psoriasis symptoms. Making time for these activities can help maintain both mental and physical health.
It’s crucial to watch what you eat and drink. Eating an anti-inflammatory diet can help minimize inflammation, whereas drinking too much alcohol can make medications less effective.
Fatigue and stress management are key, given that overloading your holiday schedule can impact psoriasis and overall well-being. So, try to set boundaries and prioritize activities that can conserve energy and enjoyment during this busy season.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Ford AR et al. Dietary Recommendations for Adults With Psoriasis or Psoriatic Arthritis From the Medical Board of the National Psoriasis Foundation: A Systematic Review. JAMA Dermatology. August 2018.
Dr. Sanober Pezad Doctor is a double board-certified dermatologist and internationally recognized leader in integrative and holistic dermatology. She is an anti-aging and regenerative medicine specialist and the founder of AGEnesis and Baby SkinWise.
She earned her MD in dermatology, venereology, and leprology and a diplomate of national board (DNB) in dermatology. She is board certified in anti-aging and regenerative medicine from the American Academy of Anti-Aging Medicine (A4M). She's also a trained clinical homeopath through the Center for Education and Development of Clinical Homeopathy (CEDH).
Sanober is the founder of AGEnesis: The Holistic Aging Blueprint, a science-backed, multidimensional protocol for healthy skin aging, and Baby SkinWise, the world’s first audiovisual skincare guide for parents. She also hosts the YouTube channel "Healthy Aging with Dr. Doctor," where she delivers educational content on evidence-based skincare, hair health, and integrative health practices.
Sanober is a medical school gold medalist and recipient of multiple national and international awards. She is also the chief dermatology medical advisor for emerging clinical research in integrative skin and hair health, with more than 50 published scientific articles.
Sanober is a proactive, compassionate medical practitioner with a thorough understanding of overall mind-body-spiritual wellness. She's also a key advocate for the healthy aging movement. She's a simple mommy to the core and strongly believes "prevention is better than cure." She's on a mission to make you and me into the healthiest version of ourselves.
Kathleen Hall is a freelance writer and marketing communications professional. She has a BS in psychology from the University of Maryland and an MBA from Virginia Commonwealth University. Kathleen is a member of the Association of Health Care Journalists. She is also a professional artist.
Julia Califano is an award-winning health journalist with a passion for turning complex medical research and information into news you can actually use and understand. She strives to help people feel more in control of their lives, conditions, and overall health.
In addition to Everyday Health, Julia's work has been featured in SELF, Good Housekeeping, Women’s Health, Health, DailyWorth, More, Food & Wine, Harper's Bazaar, the Slingshot Fund, Glamour, and Time Inc. Content Solutions, to name a few. She has also served as an editor and writer at Condé Nast, Hearst, and Time Inc.
Outside of work, Julia's favorite things include photography, summers on Cape Cod, good coffee, hiking, and (when her kids allow it) reading. She lives in the New York City area with her husband and two sons.
