2. Packing on the pounds
Being overweight can impact psoriatic arthritis in several ways.
“First, we now know that fat cells, or adipocytes, release multiple proteins, including adipokines, which have proinflammatory activity and can make the inflammation of psoriatic arthritis harder to control,” says Susan M. Goodman, MD, a rheumatologist at Hospital for Special Surgery in New York City. In fact, a 2021 study found that there is a growing body of evidence that certain dietary choices can activate the immune system and lead to the overproduction of proinflammatory cytokines.
“Second, the impact of being overweight on the weight-bearing joints will accelerate damage,” Dr. Goodman adds.
If you’re overweight, losing just 5 percent of your weight can go a long way in controlling inflammation. To keep your weight in check, remember that a healthy body weight results from a balance between calories consumed and calories expended. “While there’s no easy solution to maintaining a healthy weight, portion control and exercise are the best sustainable methods,” Goodman says.
3. Embracing couch potato syndrome
Lack of exercise not only promotes weight gain but also makes joints stiff and more immobile.
“Exercise improves overall function and strengthens muscles, which helps stabilize the joints,” Mikulik says. Regular physical activity also keeps ligaments and tendons flexible and improves coordination. However, it’s important to do the right kinds of exercise. “Go for low-impact activities, such as walking, swimming, or water aerobics,” Mikulik suggests.
When your joints are actively inflamed, temporarily put weight-bearing exercise on hold. Instead, opt for passive range-of-motion exercises and stretching until the inflammation subsides.
4. Eating red meat or other inflammation-promoting foods
Foods high in refined sugar, saturated fat, and trans fats cause the most inflammation.
Instead, “choose foods high in anti-inflammatory nutrients, including omega-3 fatty acids, selenium, and vitamin D,” Mikulik says. Good sources of omega-3s include anchovies, black cod, herring, mackerel, and salmon, according to the American Heart Association. You can get selenium from Brazil nuts, organ meats, and seafood, the National Institutes of Health reports. For a vitamin D boost, consume foods such as fatty fish and fortified milk.
However, in some cases, foods alone might not provide enough of these essential nutrients. Ask your doctor if you might benefit from taking any supplements. Keep in mind that research is limited regarding the effectiveness of selenium supplementation in adults with psoriatic arthritis. Some evidence suggests that, instead, treating the inflammatory disease increases selenium levels as it reduces inflammation, according to a 2018 study.
5. Staying up all night
Everyone has a circadian rhythm, a 24-hour cycle during which certain hormones and cytokines are produced at certain times of the day. “When you don’t get enough sleep, this balance between hormones and cytokines gets disrupted, leading to inflammation,” Mikulik says.
The National Sleep Foundation recommends that adults ages 18 to 64 get seven to nine hours of sleep each night, and adults over 64 should snooze for seven to eight hours.
6. Stressing out
“Stress can exacerbate psoriatic arthritis through a fairly complicated process that involves the immune system,” Mikulik says. For this reason, soon after a stressful event, people with psoriatic arthritis may experience a flare-up, she adds.
To keep stress — and psoriatic arthritis symptoms — at bay, Mikulik recommends getting regular exercise, prioritizing sleep, and taking your medication as prescribed.
7. Lighting up
Although there isn’t a direct link between smoking and psoriatic arthritis, smoking is a risk factor for the condition. A 2019 study also found that people with psoriatic arthritis who smoke have a poorer response to treatment. Mikulik notes that biologic medications in particular may not work as well in those who smoke.
If you smoke, it’s important to quit, both for your overall health and for managing psoriatic arthritis. If you need help quitting, talk to your doctor about smoking cessation aids.
8. Throwing your hands in the air
Living with a chronic inflammatory condition can be overwhelming, but this doesn’t mean your hands are tied. A good first step to managing your psoriatic arthritis is to educate yourself about your condition, with the help of your doctor as well as resources like the Arthritis Foundation and the National Psoriasis Foundation.
It’s also smart to get started right away on a medication regimen, says Goodman. “It’s overwhelming to try to quit smoking and lose weight while you feel exhausted and are in pain from unchecked inflammation,” she says. “Once people begin treatment and feel better, they find other goals less challenging.”
Additional reporting by Susan Jara and Nina Wasserman.
