Abundant Health Wellness Center is a non-profit organization with a mission to apply Biblical principles for the well-being of the whole person and cooperate with the Creator in His compassionate work in the restoration of your health. Our goal is to help you achieve your best health by helping you put knowledge into action, embrace health, and conquer disease.
Psoriasis is a chronic autoimmune skin condition characterized by red, scaly rashes, often appearing on elbows, knees, hands, lower back, and scalp. Psoriatic arthritis, a related inflammatory arthritis, causes joint pain, stiffness, and swelling, often worsened by morning stiffness. Even mild psoriasis can lead to significant arthritis. Skin psoriasis is not always present with Psoriatic arthritis. A proactive approach involving a healthy diet and lifestyle can significantly reduce flare-ups.
Sara shares her story: “At the end of 2019 I had a hand x-ray for finger pain which led to a referral to Rheumatologist, Dr. Charles Mills, who diagnosed me with psoriatic arthritis. Medications helped with the swelling some but did not completely control it nor the fatigue that plagued me. I’d fall asleep as soon as I sat down after work. I’d to sit down in the yard while gardening. I was just worn out. Health wise, this was not how I expected my early 40s to be.
“At a follow-up with Dr. Mills, he told me that some patients achieved complete remission though diet changes. I was interested! He referred me to Dana West.” Together, we made an eating plan that was drastically different from how I had been eating.”
(Sara on left before lifestyle changes)
DIET TIPS FOR PSORIASIS MANAGEMENT
Whole Food, Plant-Based Diet: Emphasize a diet low in fat and rich in fruits, vegetables, legumes, and whole grains. Focus on anti-inflammatory foods such as red and purple berries, dark green leafy vegetables, and orange sweet potatoes. Include nuts, seeds, and omega-3 fatty acids in moderation.
Eating Schedule: Eat breakfast and space meals 5-6 hours apart, avoiding snacking.
Key Nutrients to reduce inflammation
Antioxidants: Found in fruits, vegetables, legumes, nuts, and whole grains, can potentially psoriasis triggers.
Vitamin A: Found in cantaloupe, carrots, mango, watermelon, and green leafy vegetables.
Omega-3 Fatty Acids: Found in avocados, walnuts, chia, flax, hemp, and seaweed.
Supplements and Hydration
Vitamin D: Essential for treating psoriasis, you can get it from sun exposure (10-30 minutes daily) or supplements, especially if you live in northern regions.
Vitamin B12: Check levels and supplement if necessary.
Anti-Inflammatory Herbs: Consider turmeric, ginger, rosemary, evening primrose oil, milk thistle, oregano oil, grape seed extract, chlorella, rutin, and quercetin (if not taking other medications that can interfere).
Water: Staying hydrated is crucial. Avoid sugary drinks and caffeine, as they can exacerbate symptoms and increase inflammation.
Lifestyle Modifications
Movement: Regular physical activity can reduce inflammation and improve psoriasis symptoms. Start with simple activities like walking or gardening.
Stress Management: Chronic stress can worsen psoriasis. Techniques like Bible reading, prayer, and spending time in nature (forest bathing) can help reduce stress levels.
Sleep: Aim for eight hours of sleep each night to allow your body to heal and rejuvenate.
Foods that Might Aggravate Psoriasis and Psoriatic Arthritis:
Gluten and Yeast, Citrus Fruits, Inflammatory Condiments including: vinegar, mayonnaise, ketchup, curry, cinnamon, and pimento. Dairy and Animal Products, “Junk Food”, Alcohol.
By adopting a healthy diet, staying hydrated, exercising regularly, managing stress, and avoiding inflammatory foods, you can effectively manage psoriasis and psoriatic arthritis.
“Dana asked me how motivated I was to do this, and I said, “pretty motivated.” This was an understatement. The fatigue and joint pain had worn on me to the point I was starting to consider a career switch. My job is hard on the hands, wrist, elbow, and shoulder joints even if you don’t already have arthritis. I did not want to change jobs but feared I soon wouldn’t have a choice. Fear, pain, and fatigue were powerful motivators for me to stick with the plan.
“The first month was very hard. I drastically cut back on meat consumption and cut out dairy completely. I thought about cheese every single day. I struggled with cravings for sugar and junk food, but about three weeks into the plan, my swelling all but disappeared. I realized that while I had focused on the swelling in my hands and knees because that’s where the pain was the worst, I actually had swelling all over, from my jaw to my ankles. And it just went away. Cravings or no cravings, that was motivating.
“The hunger and cravings lessened during the second month and now are completely gone. At the end of the second month, I noticed that my energy levels are higher than they have been in years. Since starting this plan, I’ve only walked and gardened, but about 50 pounds have fallen off.
“I’ve always liked vegetables and loved fruit, but now I’m learning to love whole grains like quinoa and buckwheat. I’m eating more nuts, seeds, and beans than I ever have. I even ordered different varieties of organic heirloom dried beans online, so I don’t get bored.
“I never dreamed I’d have results like this in a matter of months. I took the stairs at work several times this week. Two to three months ago, that was not an option. The swelling in my knees would have had me clinging to the railing, stepping sideways on each step, and then limping for a few days afterward when my swelling increased even more. I know this from the few times the elevator was down over the last year. The difference is amazing.
“A coworker asked me if I really thought eating like this was sustainable. Can I eat mostly plant based, little to no meat, no dairy, nothing processed, no refined sugar forever? Yes, yes! I really think I can because I also have no swelling, no fatigue, and little to no pain. I have my life back. No pork roast, bowl of queso, or candy bar is worth giving that up.”
~ Sara H., RDMS
(Sara after lifestyle changes)
For personalized advice and treatment, please call to schedule an appointment.
Blue Skies,
Dana West, RDN, LD, DIPACLM
Comments