Appendix B
The 15-Day HS Reset Plan
Designed for periods when inflammation is elevated — after a significant flare, following antibiotic courses, or at the start of a new treatment phase. A structured downshift, not a cure.
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Days 1–5
Inflammation Downshift
- Avoid all major trigger foods completely
- Begin warm water hydration on waking
- Eat meals at fixed, consistent times
- Sleep by 10:00 PM each night
- Light walking — 20 minutes per day
- No processed, fried, or fermented foods
Days 6–10
Gut Reset
- Add warm, light meals: moong dal, vegetables, red rice
- Include digestive spices: cumin, coriander, fennel
- Reduce caffeine to maximum one cup per day
- Begin 5-minute structured breathing practice
- Space meals 4–5 hours apart
- Continue warm water throughout the day
Days 11–15
Detox Initiation
- Replace one meal with a simple monomeal: khichdi or light porridge
- Reduce screen time one hour before bed
- Begin gentle stretching or light yoga
- Keep a daily stress and symptom log
- Seasonal fruit only — avoid citrus during active flares
- Assess: note which symptoms have shifted
Daily Progress Tracker
Check off each day as you complete it. Progress is saved in your browser. Download your plan at any point.
"When the mind calms, inflammatory flare cycles slow down. Stress in HS is not emotional — it is biochemical. A single day of high emotional stress can elevate inflammatory activity for 48–72 hours."
This Plan Is a Starting Point
The 15-day reset reduces inflammatory load and begins gut correction. It is not a substitute for personalised treatment that addresses your specific internal drivers.