Psoriasis

Autoimmune Protocol (AIP) diet (CRITICAL—many psoriasis patients clear with diet alone): Eliminate (30-90 days minimum): Gluten (major trigger—molecular mimicry, inflammatory), Dairy (casein sensitivity common), Nightshades (tomatoes, peppers, eggplant, potatoes—alkaloids trigger many psoriasis patients, not all but common), Eggs (for some), Nuts and seeds (for some), Grains, Legumes, Sugar and refined carbs (inflammatory, feed gut pathogens), Alcohol (inflammatory, liver stress, triggers flares), Processed foods, seed oils, Reintroduce systematically after skin clears (one food at a time, 5-7 days apart, watch for flares), Eat: Abundant vegetables (except nightshades initially—anti-inflammatory, nutrients), Quality protein (wild fish 3x/week—omega-3, grass-fed meat, pastured poultry), Healthy fats (olive oil, avocado, coconut oil), Bone broth daily (gut healing, collagen), Fermented vegetables (after gut healing phase—probiotics), Berries (antioxidants), Herbs and spices (turmeric, ginger, garlic—anti-inflammatory), Anti-inflammatory foods: Omega-3 fish (salmon, sardines, mackerel—anti-inflammatory, proven helpful), Turmeric and ginger daily, Green tea, Colorful vegetables, Extra virgin olive oil, Avoid: Sugar (drives inflammation, feeds Candida), Alcohol (major trigger—even moderate amounts worsen psoriasis, must eliminate during healing), Red meat (arachidonic acid—inflammatory, especially grain-fed), Fried foods, Trans fats, Seed oils (corn, soy, canola—inflammatory), Processed foods, Excess omega-6 (shifts omega-6:3 ratio—inflammatory), Hydration (adequate water—skin hydration, detoxification), Organic (pesticides trigger autoimmunity)

Stress management (MAJOR trigger—stress causes flares via cortisol, immune dysregulation): Meditation, yoga, breathwork, therapy, address chronic stressors, support groups, Adequate sleep (7-9 hours—immune regulation, skin repairs during sleep), Sunlight exposure (UVB—vitamin D production, immunosuppressive effect on skin, 15-30 min daily—don't burn, huge benefit for many psoriasis patients, some clear completely with sun exposure), UV phototherapy (if natural sun inadequate—narrowband UVB, PUVA—dermatologist supervised, effective but requires multiple sessions per week), Quit smoking (major trigger—worsens psoriasis, delays healing, increases risk, non-negotiable), Limit alcohol or eliminate (triggers flares, inflammatory, liver stress—many psoriasis patients improve dramatically when quit drinking), Maintain healthy weight (obesity worsens psoriasis—inflammatory, lose weight if overweight), Avoid skin trauma (Koebner phenomenon—psoriasis develops at injury sites, avoid scratching, tight clothing, harsh soaps), Moisturize (keeps skin hydrated, reduces scaling, cracking—thick emollients, Cetaphil, Aquaphor, coconut oil, avoid fragranced products), Lukewarm baths or showers (hot water dries skin, worsens psoriasis—add oatmeal, Dead Sea salts, Epsom salts), Pat dry gently (don't rub), Apply moisturizer immediately after bathing (locks in moisture), Avoid harsh soaps (switch to gentle, fragrance-free cleansers), Humidify environment (especially winter—dry air worsens), Exercise (reduces inflammation, stress, improves insulin sensitivity—but shower promptly after, sweat can irritate), Treat infections promptly (strep throat triggers guttate psoriasis—antibiotics if bacterial), Address gut health (probiotics, prebiotics, heal leaky gut—foundational), Infrared sauna (detox support, circulation, relaxation), Red light therapy (promotes healing, reduces inflammation), Emotional healing (some psoriasis patients have emotional trauma component—therapy, EMDR), Support groups (chronic skin condition is psychologically challenging—connect with others)