9 Dos and Don’ts to Ease Psoriatic Arthritis Inflammation

Yoga is helpful for managing stress and simply staying healthy if you have psoriatic arthritis, says Laura Gregg, MD, a rheumatologist at the Loyola University Medical Center in Maywood, Illinois. People who practice yoga have significantly lower levels of inflammatory markers than people who don’t, according to research. Just 15 to 20 minutes daily of gentle stretching, holding postures, and deep, focused breathing can help control psoriatic arthritis on several levels, according to the National Psoriasis Foundation (NPF). It can help you feel happier, sleep better, and soothe stiff joints.

People today simply don’t get enough sleep. “We are texting while watching TV, with one eye open while in bed,” Dr. Smith says. “It’s important to get enough sleep, not just to feel better, but for your immune system. If you’re sleep-deprived, your immune system does not work as well, and you are more prone to sickness.”

Sleep is particularly essential for people with psoriatic arthritis, as it promotes rest and helps heal joints and muscles. Most adults need about seven to nine hours each night of quality, restful sleep, according to the Sleep Foundation.

If psoriatic arthritis symptoms such as joint pain keep you up at night, talk to your doctor. Adjusting your medication may help you control your symptoms so you can get a better night’s sleep. Practicing good sleep habits, such as sticking to a sleep schedule, disconnecting from devices at least 30 minutes before bedtime, and creating a comfortable sleep environment, can also help.

Obesity is a major problem among people with psoriatic arthritis, as is the hardening of arteries, also known as atherosclerosis — and both are related to your diet. “Hydrogenated fats are terrible for your arteries, which is especially bad as your arteries transfer medication to your joints and the rest of the body,” Smith says.

Saturated fat, found in meat, butter, and cheese, and trans fat, found in baked goods, fried foods, and shortening, can increase inflammation and raise your levels of LDL (“bad”) cholesterol. Limit saturated and trans fat in your diet and instead choose healthy fats, like omega-3 fatty acids — which include avocados, nuts, olive oil, and fatty fish. Focus on an overall healthy diet by choosing lean proteins, whole grains, and a rainbow of fruits and veggies, the Arthritis Foundation suggests.

Many people with psoriatic arthritis find symptom relief from natural remedies like herbs and spices. Some, like turmeric and clove, are known to have anti-inflammatory properties, but research supporting their use is not well established, says Smith. Therefore, spices are best when used in conjunction with your medication regimen. And while the use of herbs and spices in moderation may play a small role in reducing inflammation, be sure to talk to your doctor before incorporating them into your diet, as not all of them are safe for everyone to use, and some can even interact with your treatment.

In particular, when some types of meat are cooked at very high temperatures, it releases a substance called advanced glycation end products (AGEs). Very high levels of AGEs are linked to increased inflammation, according to the Arthritis Foundation. While the exact impact of cooking at a high temperature and its relation to inflammation is still being researched, it’s best to play it safe, Smith says. Opt for steamed or braised meats and avoid processed foods, which may also be high in AGEs.

Green tea is rich in polyphenols, antioxidants that are known to help battle inflammation, according to a research review from 2023. Green tea also gives your immune system a boost, which can help ward off sickness, notes the Arthritis Foundation. For optimal anti-inflammatory benefits, steep your green tea in boiling water for five minutes. Just remember to opt for decaf if you drink a cup before bedtime.

According to a research review, stress can activate inflammatory responses in the brain and lead to excessive inflammation. Keeping stress under control is extremely important, Smith says. “Stress impacts the immune system,” he explains. “When we are under stress — physically or emotionally — the immune system doesn’t function as well.”

Gregg suggests regular exercise to help manage stress, as exercise also promotes better sleep and minimizes anxiety. Practicing meditation or deep breathing can also help soothe stress and promote a feeling of calmness, according to the NPF. If you struggle with stress, you can also seek professional help from a therapist.

Nicotine activates white blood cells called neutrophils, which release molecules that increase inflammation, according to a study. Smoking can also damage blood vessels, which can be particularly dangerous because psoriatic arthritis itself also causes damage to your blood vessels, Smith says. As a result, it increases your risk of heart attack and atherosclerosis while leading to blood vessel problems. “This damage to the blood vessels and body is a ‘double whammy,’” he adds. Additionally, medications tend to be less effective in smokers with psoriatic arthritis. Talk to your doctor about finding a smoking-cessation program that meets your needs in order to stay on top of your psoriatic arthritis management plan.

“The No. 1 thing you should do to keep psoriatic arthritis under control is see a rheumatologist and take your medications correctly,” Smith says. Following your treatment regimen is one of the most important things you can do to manage inflammation and slow disease progression.

“All of the things on this list are helpful, but without medication, they will not fully control psoriatic arthritis,” he says. Work with your rheumatologist to develop a treatment plan and follow it as prescribed — and make healthy lifestyle choices each day.