If you’re living with psoriatic arthritis, a chronic inflammatory form of arthritis that often accompanies psoriasis, chances are you’d do anything in your power to keep symptoms at bay. Because there’s no known cure for psoriatic arthritis, controlling symptoms — which can help prevent joint damage — is one of the main treatment goals.
First and foremost, taking medication as prescribed is the best way to ensure the effectiveness of treatment. But it’s equally important to pay attention to the lifestyle choices you make every day, because some may be harmful to your joints. Here’s what to be on the lookout for, as well as healthier approaches, to help you thrive with the condition rather than make it worse.
1. You Drink Too Much Alcohol
“Some people notice that if they drink too much alcohol, they have a flare-up,” says Zhanna Mikulik, MD, a rheumatologist and associate clinical professor of internal medicine at The Ohio State University Wexner Medical Center in Columbus. “Alcohol seems to trigger the release of molecules called cytokines, which worsen inflammation. Plus, alcohol is high in calories, and obesity exacerbates psoriatic arthritis.”
What’s more, alcohol can cause liver damage, and some of the medications used to treat psoriatic arthritis can affect the liver, too. For all these reasons, it’s best to consume alcohol in moderation — small amounts, infrequently. Large amounts may trigger a flare.
Instead, drink green tea, which is rich in polyphenols — beneficial compounds that have anti-inflammatory effects.
2. You Put On Extra Pounds
Being overweight can affect psoriatic arthritis in several ways.
“First, we now know that fat cells (or adipocytes) release multiple proteins [that] 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. Some research notes there’s a growing body of evidence that certain dietary choices can activate the immune system and lead to the overproduction of proinflammatory proteins.
“Second, the impact of being overweight on the weight-bearing joints will accelerate damage,” adds Dr. Goodman.
Losing as little as 10 percent of your weight can help ease joint pain and function and improve quality of life. 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. You Embrace 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,” says Dr. Mikulik. Regular physical activity also keeps ligaments and tendons flexible and improves coordination. But it’s important to do the right kinds of exercise. “Go for low-impact activities, such as walking, swimming, or water aerobics,” she 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. You Eat Red Meat or Other Inflammation-Promoting Foods
Foods high in refined sugar, saturated fat, or trans fat tend to 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, herring, mackerel, and salmon. You can get selenium from Brazil nuts, organ meats, and seafood. For a vitamin D boost, consume fatty fish and fortified milk or whole-grain cereal.
In some cases, though, foods alone might not provide enough of these essential nutrients. Ask your doctor if you might benefit from taking any supplements.
5. You Stay 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.
SleepFoundation.org recommends that adults aim for at least seven hours of sleep each night.
6. You Stress Out
“Stress can exacerbate psoriatic arthritis through a fairly complicated process that involves the immune system,” says Mikulik. For this reason, she adds, people with psoriatic arthritis may experience a flare-up soon after a stressful event.
To keep stress — and psoriatic arthritis symptoms — at bay, Mikulik recommends getting regular exercise, prioritizing sleep, and taking medication as prescribed.
7. You Light Up
Smoking, although not directly linked to the condition, is a risk factor for psoriatic arthritis. Research has also found that people with psoriatic arthritis who smoke don’t respond as well to treatment. Mikulik notes that biologic medications in particular may not be as effective for people who smoke.
If you smoke, it’s important to quit, for both your overall health and managing psoriatic arthritis. If you need help quitting, talk to your doctor about smoking cessation aids.
8. You Throw 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 psoriatic arthritis is to educate yourself about the condition, with the help of your doctor and resources such as the Arthritis Foundation and 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.”
The Takeaway
One of the most important things you can do to keep psoriatic arthritis under control is to follow the treatment plan as directed.
Managing psoriatic arthritis also involves following healthy lifestyle habits. The wrong choices can have a negative impact on your joints.
Habits such as drinking alcohol, being overweight, skipping exercise, and more can worsen psoriatic arthritis. But taking steps to make healthier choices can make a huge difference in your joint health.
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.
Katsimbri P et al. The Effect of Antioxidant and Anti-Inflammatory Capacity of Diet on Psoriasis and Psoriatic Arthritis Phenotype: Nutrition as Therapeutic Tool? Antioxidants. February 2021.
Samir Dalvi, MD, is a board-certified rheumatologist. He has over 14 years of experience in caring for patients with rheumatologic diseases, including osteoarthritis, rheumatoid arthritis, psoriatic arthritis, ankylosing spondylitis, lupus, and gout.
Elizabeth Shimer Bowers has more than 20 years of experience in the editorial field and has written for numerous companies and websites, including WebMD, HealthDay, Reader's Digest, Runner’s World, Yoga Journal, Women’s Health, Women’s Day, and Prevention. With many years of fact checking, research, writing, and editing under her belt, today she specializes in writing about health and wellness. As she writes about topics ranging from headaches to intermittent fasting to work/life balance, she continues to learn alongside her readers.
Shimer Bowers has collaborated with physicians and other health experts on ghostwriting projects covering topics ranging from allergies to diabetes to sports injuries. She has also crafted numerous profile articles on successful players in business, education, and science, as well as feature articles in the areas of fashion, art, and psychology.
She lives in Bethlehem, Pennsylvania, with her husband, who is a family physician, and her three children. Shimer Bowers is an avid exerciser and works out by running and lifting weights. She enjoys reading, cooking, listening to music, and spending time at the beach.
