Psoriasis is a common chronic inflammatory disease involving a variety of factors affecting millions of patients worldwide. This disease is highly influenced by diet, lifestyle and environmental factors like stress and infection . It can occur at any age and can develop into chronic which is really fraustrating with major impacts on our quality of life. Based on the literature Diet and Lifestyle Changes doesn’t cure your psoriasis but may improve the response to psoriasis treatment.
Here are few things you need to change or avoid:
a. Five or more servings of vegetables daily
b. Two servings of fruit daily
c. 8 to 12 ounces of protein-rich food daily (fish, chicken, turkey, lean meat, eggs)
d. Whole grains, squash, sweet potatoes, beans; minimal refined carbohydrates
e. Olive oil, coconut oil for cooking
f. Small amounts of butter, cheese, and other dairy products
g. Nuts and seeds if allergy is not an issue
h. Consider a 3-month trial of a gluten-free diet
i. Consider working with a nutritionist
Good sleep hygiene
1. Devote the time to sleep. Arrange consistent bedtimes and waking times to allow 7 to 8 hours of uninterrupted sleep.
2. Begin unwinding 30 to 45 minutes before sleep should begin. Do not use this time to finish tasks, tidy up the house, or make to do lists.
3. If you have worries, write them down and leave them for tomorrow.
4. Try relaxation techniques as your prepare for bed.
5. Do not eat 1 to 2 hours before bed. Do not drink a lot of fluids.
6. Avoid caffeine (coffee, tea, chocolate) after 4 pm.
7. Avoid alcohol 4 to 6 hours before bedtime.
8. Avoid daytime naps.
9. Exercise regularly and moderately. Do not engage in vigorous exercise after 6 pm.
10. Do not keep the television in your bedroom.
11. Use the bedroom only for sleep (and sex).
12. Keep the bedroom quiet.
13. Pull the shades so the room is dark. Light disturbs melatonin release.
14. Ensure that the temperature of the bedroom is optimal for you.
15. Consider putting a few drops of a high-quality lavender essential oil on a handkerchief under your pillow.
16. Consider a bedtime ritual, such as a warm bath or a few pages of reading.
Diabetic retinopathy or neuropathy patients: avoid vigorous exercise
Diabetic patients must monitor blood sugar before and after exercise. Delayed hypoglycemia can occur up to 6 to 15 hours after exercise.
If you have the conditions listed above or have any concerns or questions, be sure to consult your physician before embarking on an exercise program.