Psoriasis

Psoriasis is a skin condition that causes red, flaky, crusty patches of skin covered with silvery scales.
 
FOODS TO EAT MORE OF

• Fruits: apples, apricots, berries, cantaloupe, grapes, mangoes, papayas, pears, pumpkin
• Vegetables: arugula, beets (including green tops), broccoli, cabbage, carrots, collard greens, cucumbers, kale, romaine lettuce, spinach, squash, watercress
• Olive oil, soy products, seeds (especially flax, pumpkin, sesame, sunflower)
• Lentils, fish (especially salmon, sardines, mackerel, tuna), oats, sea herbs, spirulina, whole grains, yogurt

 
FOODS TO AVOID OR MINIMIZE

• Excessive salt/sugar
• Red meat, shellfish, dairy products (except yogurt), oranges, chocolate, refined flour
• Coffee, black tea, soda, alcohol (especially for men)
• Can be related to food intolerance - try an ELIMINATION DIET. (Most common food sensitivity for those with psoriasis is gluten).

 
ESSENTIAL OILS 

• Thyme, birch, cedarwood, Roman chamomile, helichrysum, lavender (on location, bottom of feet)​

 
HERBAL

• Burdock (root, leaf, seeds), calendula, chickweed, Chinese bitter melon, cleavers, dandelion (root & leaf), echinacea, evening primrose oil, fennel seeds, German chamomile, golden seal, gotu kola, lemon balm, licorice, milk thistle, red clover flower, sarsparilla, stinging nettle, turmeric, yellow dock
  

 
NATURAL

• Try herbal digestive bitter extracts (just a few drops in the mouth 15 minutes before eating).  This can help with digestive issues that can contribute to skin problems.   Gentian Root bitter extract is a good option. 
• Get 15-30 minutes of sunlight daily.
• Emotional stress plays a significant role.
• Bach Flower remedies of larch, crab apple, or red chestnut.
• Apply cream made from cleavers.
• Use cream containing .025-.075% capsaicin.
• For scalp psoriasis, try hair rinses of a standard rosemary infusion with 5 drops of cade oil. (Steep the herb in freshly boiled water for 10 minutes.  Use 25-30g or 1oz of dried herb to 2 cups boiled water. If using fresh herbs, you will need 3 times as much - 5 Tablespoons to 2 cups water.  Drain and drink 6 oz 3 times daily.  This will make enough for 1 day).
• Add cade oil to baths or creams.
• Add 2 cups of baking soda to warm bath water and soak for 30 minutes. 
  

SUPPLEMENTS

• Alpha-Lipoic Acid: 150 mg each morning
• Cod Liver Oil & Flaxseed Oil together: 1 Tablespoon (or 3 capsules) each daily.  If no improvement after 2 months, discontinue use.
• Essential Fatty Acids: 1,000 mg fish oils 3 times daily; 1 Tablespoon (14 grams) flaxseed oil each morning (people with diabetes should take less than 2,000 mg of fish oils a day - higher doses can worsen blood sugar control)
• Some studies have shown larger amounts of fish oils (1.8-3.6 grams daily) taken for at least 2 months could be helpful
• Grape Seed Extract: 1000 mg twice daily (should contain 92-95% proanthocyanidins)
• Milk Thistle: 150 mg twice daily (should contain at least 70% silymarin)
• Vitamin A: 25,000 IU a day for 1 month, then 10,000 IU daily (pregnant women should not exceed 5,000 IU a day)
• Zinc/ Copper: 30 mg zinc (add 2 mg copper daily if using zinc longer than 1 month)

 
MIND-BODY CONNECTION​​

• Can represent a fear of being hurt or a deadening of the senses. 
• Can also represent a refusal to accept responsibility for your own feelings/actions. 
  

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Banana-Blueberry Smoothie (GF VT)

Golden Milk (LC GF VG VT)

Mango Matcha Smoothie (GF VT)

Pomegranate Dandelion Tea (LC GF VG VT)

Blueberry Pineapple Smoothie (GF VT)

Herbal Mango Smoothie (LC GF VG VT)

Mango-Blueberry Smoothie (GF VT)

Super Skin Smoothie (GF VT)

Cranberry-Blueberry Smoothie (GF VT)

Mango Lassi (GF VT)

Mega-Greens Smoothie (GF VT)

MAINS

Adult Ramen (LC GF VG VT)

Buddha Bowl (GF VG VT)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Quinoa Oatmeal (LC GF VG VT)

Sesame Salmon (LC GF KT)

Vegetable Broth (LC GF VG VT)

Asian Broccoli & Rice Bowl (LC GF VG VT)

Chicken Bone Broth (LC GF)

Miso Soup (LC GF VG VT)

Salmon with Avocado Salsa (LC GF)

Spiced Lentil Soup (LC GF VG VT)

Baked Salmon with Dill Sauce (LC GF KT)

Crispy Potato-Crusted Fish (LC GF)

Mujaddara (LC GF VG VT)

Salmon with Red Pepper Sauce (LC GF)

Vegan Mac & Cheese (LC VG VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Butternut Squash Risotto (GF VG VT)

Creamy Kale (LC GF KT VG VT)

Glazed Carrots (LC GF VG VT)

Miso Slaw (LC GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Butternut Squash (LC GF VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Kale Salad with Sesame Dressing (LC GF VG VT)

Pesto Vegetables (LC GF VG VT KT)

Roasted Broccoli (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Steamed Edamame (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Chinese Peanut Salad (LC GF VG VT)

Farro (VG VT)

Mexican Chopped Salad (LC GF VG VT)

Pilau Rice (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Vegan Cucumber Canapes (LC GF VG VT)