1.

Fastest Safe Ways to Support - Follow a consistent dermatologist approved scalp

routine.- Reduce stress daily (yoga, meditation, breathing).- Maintain regular sleep
cycles.- Anti inflammatory diet: fruits, vegetables, whole grains, plant proteins.-
Avoid triggers that worsen symptoms (cold/dry weather, harsh shampoos, strong
soaps)
2. 30-Day Diet Plan (General Guidelines) Week 1–4:- Eat: vegetables, fruits, whole
grains, dal, sambar, rasam, idli, dosa, kichdi, leafy greens.- Protein: paneer, dal,
chana, fish (if you eat), eggs (optional).- Avoid: excess sugar, deep-fried food,
processed snacks, alcohol.- Stay hydrated (3–3.5L/day).
3. Foods to Eat- Sweet potato, beetroot, carrots, spinach, methi.- Turmeric in
food.- Buttermilk (midday).- Lemon (not on active lesions)
4. Foods to Avoid- Heavy oily foods, bakery items.- Excess gluten if it worsens
symptoms individually.- Alcohol, smoking.
5. Daily Scalp Psoriasis Routine Morning: - Apply dermatologist-prescribed
medicated shampoo (coal tar, salicylic acid, or ketoconazole as prescribed).- Rinse
with lukewarm water. Night:- Apply emollient or gentle moisturizer.- Avoid
scratching.
6. Natural Support Options (Safe & Non-harmful)- Aloe vera gel (pure, external
use only).- Coconut oil (only if not worsening redness).- Gentle sun exposure 10–15
minutes daily.- Steam inhalation for stress relaxation
7. Weekly Schedule Mon/Wed/Sat – Medicated shampoo Tue/Thu/Sun –
Moisturizing + gentle scalp care
8. Lifestyle Checklist- 30 minutes walking.- Yoga: child pose, cobra pose, deep
breathing.- Avoid harsh chemical hair products.- Use lukewarm water for bath
9. Note: This plan supports overall well-being but is not a replacement for
professional medical care. Always follow your dermatologist’s treatment plan and
check before using any new product or natural remedy

30-Day Detailed Meal Plan Day-wise meals with breakfast, lunch, dinner, and
snacks focusing on anti-inflammatory, low-spice, gluten-light options including idly,
dosa, rice, moong dal, lauki, beetroot, ragi, and buttermilk (lunch only)
31-Printable Weekly Diet Chart Weekly rotation of meals for easy repetition. Clear
guidance on what to eat each day with variations of rice, dal, poriyal, ragi dosa,
upma, beetroot poriyal, lemon rice, and soups
32-Shopping List Vegetables: beetroot, lauki, pumpkin, carrot, beans, cucumber.
Proteins: moong dal, chana dal, paneer. Spices: turmeric, cumin, coriander seeds.
Grains: rice, ragi flour. Others: coconut, buttermilk, jaggery (limited), curry leaves
33-Friendly Recipes Includes recipes for veg khichdi, coconut chutney, beetroot
poriyal, lauki dal, curd rice, lemon rasam, palak paneer (low spice), and veg kurma
34-Scalp Treatment Flow Chart Step-by-step scalp routine: 1. Morning:
Ketoconazole/ZPTO shampoo (alternate days). 2. Afternoon: Coconut oil + aloe
vera mix. 3. Night: Coal tar lotion OR salicylic acid lotion (as prescribed). 4.
Weekly routine chart included.

Fastest Natural Recovery Tips Hydration, yoga, sunlight exposure (10‒15 mins),
avoiding alcohol, reducing wheat, local oils like coconut, and stress reduction
practices

Breakfast (same pattern daily): Choose 1 each day:

Idly + sambar (BEST option, very light), Dosa + chutney, Moong dal cheela, Oats
upma, Veg poha, Ragi dosa
Add: 1 fruit (papaya OR apple OR banana OR pomegranate)
----------------
Day 1: Lunch:
Rice + Lauki dal , Beetroot sabzi , 1 bowl curd (not at night)
Snack: Coconut water
Dinner: Roti (2) OR rice, Palak paneer , Cucumber salad
-------------
Day 2
Lunch: Rice + Sambar, Carrot poriyal , Sprouts bowl
Snack: Roasted chana
Dinner:Veg khichdi (moong dal + rice),Beetroot raita
-------------
Day 3
Lunch:Roti (2), Mixed vegetable sabzi (beans, carrots, peas), Moong dal
Snack: Papaya bowl
Dinner:Dosa + chutney , A glass warm turmeric water
---------
Day 4
Lunch: Rice + Rasam, Cabbage sabzi , 1 cup buttermilk
Snack: Fruits (watermelon or orange)
Dinner: Upma OR ragi dosa , Tomato-free veg curry
------------------
Day 5
Lunch: Rice + Chana dal (safe) , Beans sabzi , 1 boiled sweet potato
Snack: Almonds (5–6 soaked)
Dinner:Paneer bhurji (less oil), 2 rotis OR rice, Salad
Day 6
Lunch:Lemon rice (mild, not spicy),Moong dal fry, Cucumber salad
Snack: Coconut pieces
Dinner:Idly (2–3), Veg kurma (not spicy)
-----------------
Day 7
Lunch:Rice + Dal tadka (no chilli) , Pumpkin sabzi , Buttermilk
Snack: Fruit (apple or papaya)
Dinner:Veg pulao (light, no chilli), Raita (optional), Steamed vegetables
Gluten is NOT main cause, but avoid too much wheat for 30 days.
Paneer, chana dal, moong dal = good protein for healing.
Idly, dosa, rice = safe.
Avoid: potato, tomato, brinjal, red chilli, fried foods.
Sweet Potato — VERY GOOD: Anti-inflammatory: Rich in Vitamin A:Helps skin
healing
Peanut Chutney — SAFE : Use less oil, Avoid too much red chilli
Roasted Chana — SAFE, Excellent protein,Helps reduce cravings, Good snack
Rasam — SAFE: Light on stomach, Prefer lemon rasam or pepper rasam (no
tomatoes)
Lemon Rice — SAFE (if mild), low oil ,Avoid red chilli, Very light option for lunch
Buttermilk at Lunch — EXCELLENT : Helps digestion,Cooling for body(Do NOT in
night).
Sambar — SAFE :Avoid too much tomato Keep low spice ,Add vegetables
Jaggery ,sugar: Safe in small quantity

WEEK 1 (Days 1–7)

Day 1
Lunch: Rice + Lauki dal + Beetroot poriyal
Snack: Coconut water
Dinner: 2 rotis (or rice) + Palak paneer + cucumber
Day 2
Lunch: Rice + Sambar (no tomato) + Carrot poriyal
Snack: Roasted chana
Dinner: Veg khichdi + Beetroot raita
Day 3
Lunch: Roti (2) + Mixed veg sabzi (beans, cabbage) + Moong dal
Snack: Papaya
Dinner: Dosa + coconut chutney
Day 4
Lunch: Rice + Lemon rasam (no tamarind) + Cabbage sabzi
Snack: Watermelon
Dinner: Ragi dosa + veg curry (no tomato)
Day 5
Lunch: Rice + Chana dal + Beans sabzi + Sweet potato (1)
Snack: Almonds (soaked 5–6)
Dinner: Paneer bhurji + roti (2) + cucumber
Day 6
Lunch: Lemon rice (mild) + Moong dal fry + Cucumber
Snack: Coconut pieces
Dinner: Idly (3) + Veg kurma (no tomato, no chilli)
Day 7
Lunch: Rice + Dal tadka (no chilli) + Pumpkin sabzi + Buttermilk
Snack: Apple
Dinner: Veg pulao (light) + Raita

WEEK 2 (Days 8–14)

Day 8
Lunch: Rice + Lauki dal + Carrot beans fry
Snack: Papaya
Dinner: Ragi mudde + moong dal
Day 9
Lunch: Rice + Pepper rasam + Beetroot sabzi
Snack: Coconut water
Dinner: Dosa + chutney (no chilli)
Day 10
Lunch: Roti (2) + Cabbage sabzi + Moong dal
Snack: Roasted chana
Dinner: Upma + cucumber salad
Day 11
Lunch: Rice + Sambar (no tomato) + Pumpkin fry
Snack: Watermelon
Dinner: Lemon rice + veg curry
Day 12
Lunch: Rice + Chana dal + Beans sabzi
Snack: Almonds
Dinner: Idly + veg kurma
Day 13
Lunch: Rice + Lauki dal + Cabbage sabzi
Snack: Papaya
Dinner: Ragi dosa + turmeric water
Day 14
Lunch: Rice + Dal + Beetroot
Snack: Coconut water
Dinner: Moong dal khichdi

WEEK 3 (Days 15–21)

Repeat WEEK 1 (your body heals better with repetition).
WEEK 4 (Days 22–30)
Repeat WEEK 2.
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Gut-Healing Foods (Eat daily)
1. Buttermilk (Lunch only) ✔ Heals gut lining , Reduces body heat , Reduces
inflammation , Add cumin + curry leaves, ❌Do NOT drink at night.
2. 2. Banana (daily) Soothes gut , Improves digestion,Excellent prebiotic
✔ Best in morning or evening ❌ Not for dinner.
3. 3. Moong Dal (Yellow or Green) ✔ Make dal, khichdi, or cheela.