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Food, Mood & Symptom Diary

1/17/2024

Keeping a daily food and mood journal can be a powerful tool for gaining insight into the connection between your dietary choices and your emotional well-being. This practice involves recording what you eat and noting your mood throughout the day. Here's how and why you might want to consider maintaining such a journal:

Download your Free Mood, Food and Symptom Diary below:

Why Keep a Daily Food and Mood Journal:

Identifying Patterns:
- Tracking your food intake alongside your mood helps identify patterns or correlations between specific foods and emotional states. Recognizing these connections can guide you towards making informed dietary and lifestyle choices.
Understanding Triggers:
- Pinpointing foods that may contribute to mood swings or impact mental health allows you to identify potential triggers. Certain foods may affect energy levels, concentration, or emotional stability, and a journal helps in recognizing these patterns.
Emotional Awareness:
- Keeping track of your mood provides an opportunity for self-reflection and emotional awareness. It can reveal how external factors, stress, or specific events influence your feelings and behaviors.
Accountability:
- A food and mood journal encourages accountability. Writing down your daily choices creates a sense of responsibility for your well-being, motivating you to make healthier food choices and manage stress more effectively.
Communication with Healthcare Providers:
- If you have existing health conditions, such as digestive issues or mood disorders, a journal can serve as a valuable resource when discussing your symptoms with healthcare providers. It provides them with a detailed account of your daily habits.

How to Keep a Daily Food and Mood Journal:

Choose a Format:
- Decide whether you prefer a physical notebook or a digital journaling app. Both can be effective, so choose the format that suits your lifestyle and preferences.
Record Meals and Snacks:
- Document everything you eat and drink throughout the day, including portion sizes and any snacks. Be specific about ingredients and cooking methods.
Include Timing:
- Note the time of day when you consume each meal or snack. This can reveal patterns related to meal timing and mood fluctuations.
Describe Your Mood:
- Regularly check in with yourself and note your mood. Use descriptive terms such as happy, stressed, tired, or anxious. Be honest and specific about how you feel.
Record External Factors:
- Include any external factors that may impact your mood, such as work stress, social interactions, or physical activity. This provides a broader context for understanding your emotional well-being.
Be Consistent:
- Aim to record entries consistently. Establish a routine, such as journaling after each meal or at specific times during the day.
Review and Reflect:
- Set aside time to review your entries regularly. Look for patterns, connections, and trends between your food choices and moods. Reflect on how certain foods or situations impact your well-being.
Adjust Accordingly:
- Use the insights gained from your journal to make informed adjustments to your diet and lifestyle. Experiment with changes and observe how they influence your mood and overall health.

Keeping a daily food and mood journal is a personal journey that can lead to greater self-awareness and improved well-being. It's a valuable tool for cultivating a mindful and intentional approach to both eating and emotional health.

Free Food, Mood and Symptom Diary here:

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Shairin Farrell ba.healthscience(Complementary & Alternative Medicine - Naturopath)

Psoriasis: Understanding Causes, Treatments, Home Care, and Diet

1/17/2024

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What is Psoriasis?

Psoriasis is a persistent skin condition characterized by the rapid buildup of skin cells, resulting in thick, red, and scaly patches. This immune-mediated disease can affect various body parts, including the skin, joints, and nails.

The precise cause of psoriasis is not fully understood, but it is thought to stem from a combination of genetic, immune system, and environmental factors. Common triggers include stress, infections, diet, certain medications, and skin injuries.

Treatment Options:Medical Treatments:

Topical Treatments: Creams and ointments containing corticosteroids, vitamin D, or retinoids to reduce inflammation and slow skin cell growth.
Phototherapy (Light Therapy): Controlled exposure to ultraviolet light to manage symptoms and promote healing.
Systemic Medications: Oral or injected medications that work throughout the body to reduce inflammation and suppress the immune system.
Biologics: Targeted drugs that alter the immune system response to prevent skin cell overproduction.

Home Care:

Moisturize Regularly: Keep the skin hydrated with fragrance-free moisturizers to reduce dryness and itching.
Avoid Triggers: Identify and minimize exposure to factors that trigger psoriasis flares, such as stress, certain medications, and skin injuries.
Gentle Skin Care: Use mild, fragrance-free soaps and avoid hot water during showers to prevent irritation.
Manage Stress: Practice stress-reducing activities such as yoga, meditation, or deep breathing exercises.

Psoriasis Diet:

Psoriasis and Diet:While there is no specific psoriasis diet, certain dietary changes may help manage symptoms:

Anti-Inflammatory Foods: Include fruits, vegetables, whole grains, and fatty fish rich in omega-3 fatty acids to reduce inflammation. Omega-3 is required by the body to produce signalling molecules that halt the inflammation process and cannot be built by human biochemistry so needs to be consumed regularly. Consider a good quality supplement if you are not eating Salmon, Mackeral, Tuna or flaxseed at least twice per week.
Stay Hydrated: Drink plenty of water to maintain skin hydration.
Limit Triggers: Some individuals find that avoiding acertain foods like gluten, dairy, processed foods, red meat, dairy, nightshade family vegetables (tomatoes, eggplants, capsicums, chillis), processed foods, caffeine, tobacco and alcohol helps manage their psoriasis symptoms. These all promote and cause inflammation in the body increasing the stress on body systems.

Psoriasis Triggers:

Psoriasis is a complex skin condition influenced by a variety of factors. While the precise cause remains unclear, certain triggers can exacerbate psoriasis symptoms or lead to flare-ups. Identifying and managing these triggers is crucial for individuals seeking to minimize the impact of psoriasis on their skin. Here are other common triggers that are associated with psoriasis:

Stress:
- Psychological stress is a well-known trigger for psoriasis flare-ups.
- High-stress levels can stimulate the immune system, potentially worsening symptoms.
Infections:
- Bacterial or viral infections, such as strep throat, can trigger guttate psoriasis in some individuals.
- Skin injuries or infections may lead to the development of psoriasis lesions, a phenomenon known as the Koebner response.
Medications:
- Certain medications, including lithium, beta-blockers, antimalarial drugs, and non-steroidal anti-inflammatory drugs (NSAIDs), can trigger or worsen psoriasis symptoms.
Weather Conditions:
- Cold, dry weather may contribute to skin dryness and exacerbate psoriasis.
- Conversely, excessive sun exposure and hot weather can trigger psoriasis in some individuals.
Smoking and Alcohol:
- Smoking is associated with an increased risk of psoriasis and can exacerbate existing symptoms.
- Excessive alcohol consumption may also contribute to the severity of psoriasis.
Hormonal Changes:
- Hormonal fluctuations, such as those occurring during puberty, pregnancy, and menopause, can influence psoriasis symptoms.
- Women may experience changes in symptoms during their menstrual cycles.
Obesity and Lifestyle:
- Obesity is linked to an increased risk of psoriasis and may contribute to its severity.
- Unhealthy lifestyle factors, including poor diet and lack of exercise, can impact overall health and worsen psoriasis.
Skin Trauma:
- Physical trauma, such as cuts, scrapes, or surgical procedures, can trigger the development of psoriasis lesions in the affected areas.
Alcohol Consumption:
- Excessive alcohol intake has been associated with an increased risk of psoriasis and may exacerbate existing symptoms.
Genetics:

Family history plays a significant role in psoriasis. Individuals with a family history of the condition may be more susceptible to triggers.

Understanding these triggers empowers individuals with psoriasis to make informed lifestyle choices and work closely with healthcare providers to manage and minimize the impact of the condition on their daily lives.

How to Find your Psoriasis Triggers:

A daily food, mood and symptom diary will plot the relationship between foods and your skin and mood. It is an excellent daily habit of health reflection that provides a valuable data set. Choose one of our free downloadable charts or learn how and why to create and use yours here:

Free Health Diary

It is crucial to consult with a dermatologist or healthcare provider to develop a personalized treatment plan based on the severity and type of psoriasis. They can guide you on appropriate medications, lifestyle changes, and coping strategies.

Remember, managing psoriasis is a lifestyle, with the right approach and collaborative effort between healthcare providers and individuals, it is possible to lead a fulfilling and comfortable life.

Book Consult

Shairin Farrell

Ba Health Science - Complementary and Alternative Medicine - Naturopath.

Food, Mood & Symptom Diary

Why Keep a Daily Food and Mood Journal:

How to Keep a Daily Food and Mood Journal:

Free Food, Mood and Symptom Diary here:

Shairin Farrell ba.healthscience(Complementary & Alternative Medicine - Naturopath)

Categories

Psoriasis: Understanding Causes, Treatments, Home Care, and Diet

What is Psoriasis?

Home Care:

Psoriasis Diet:

Psoriasis Triggers:

How to Find your Psoriasis Triggers:

Remember, managing psoriasis is a lifestyle, with the right approach and collaborative effort between healthcare providers and individuals, it is possible to lead a fulfilling and comfortable life.

Shairin Farrell

Categories

Author

Categories

Archives

Shairin Farrell

Consultations, Books and Courses

Available by Appointment

Virtual Appointments

Paddington, Brisbane, Australia
45969077580

Food, Mood & Symptom Diary

Why Keep a Daily Food and Mood Journal:

How to Keep a Daily Food and Mood Journal:

Free Food, Mood and Symptom Diary here:

Shairin Farrell ba.healthscience(Complementary & Alternative Medicine - Naturopath)

Categories

Psoriasis: Understanding Causes, Treatments, Home Care, and Diet

What is Psoriasis?

Home Care:

Psoriasis Diet:

Psoriasis Triggers:

How to Find your Psoriasis Triggers:

Remember, managing psoriasis is a lifestyle, with the right approach and collaborative effort between healthcare providers and individuals, it is possible to lead a fulfilling and comfortable life.

Shairin Farrell

Categories

Author

Categories

Archives

Shairin Farrell​Consultations, Books and Courses

Available by Appointment

Virtual Appointments​​Paddington, Brisbane, Australia45969077580

Shairin Farrell

Consultations, Books and Courses

Virtual Appointments

Paddington, Brisbane, Australia
45969077580