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Happy diet, happy life!
Importance of HealthyEating for Psoriasis & Vitiligo
People living in the grip of psoriasis and vitiligo often feel powerless. But fighting back against the condition is possible if you take control of your diet. Changing your diet is the most basic way to regain control of your life. Many people with psoriasis support the notion that diet can have a major impact on these skin conditions and they swear they have found relief by changing what they eat.
Generally speaking, there are four main approaches to diet:
We all need to eat during the day. But, in this case, we just need to turn that requirement into a benefit for our health, for psoriasis and vitiligo.
There are numerous incentives for overweight patients with psoriasis and vitiligo to lose weight. Psoriasis, especially if severe, is associated with an increased risk of cardiovascular morbidity.Losing weight thus helps people suffering with psoriasis to improve cardiovascular risk factors (e.g. diabetes, high cholesterol and arterial hypertension).Similarly, with vitiligo, researchers found that individuals with a high body mass index (overweight) tend to have an increase in the rate of progression of the patches, rather than individuals with a healthy body weight. Also, being overweight is linked with diminishing the therapeutic effect of certain medications, which might be the reason why you are not seeing any improvement.
Fat is an inflammatory tissue, so maintaining a healthy weight and reducing overall body fat may result in a reduction in systematic inflammation. This may, in turn, help with an improvement in the symptoms of psoriasis and vitiligo.
Your weight-loss plan should include all of the following:
- Fruits: Fig, apricot and ripe mango
- Vegetables: Plant-centric diet consisting of carrot, cabbage, spinach, beetroot, radish, cauliflower, red chilli, bitter gourd and green beans
- Protein: Chicken breast, lean cuts of turkey, wild fish and organic eggs
- Avoiding dairy is advisable
- Whole Grains: Oats, brown rice, quinoa and corn.
- Beverages- Allowed vegetable and fruit juices
- Avoid refined sugars and processed foods
- Supplements: Vitamin B12, Probiotics, MSM, Vitamin D, Spirulina, Chlorella, Vitamin D, Turmeric & Fish Oils
Psoriasis and vitiligo are both inflammatory diseases, the same as heart disease. Hence, improving the heart health and reducing inflammation are important for people suffering with psoriasis and vitiligo.
Here are some recommendations that you can adopt for heart-healthy eating:
- Protein: Get most of your protein requirements from fish (such as salmon, tuna, mackerel, herring and lake trout). Fish contain omega-3 fatty acids. If you want to eat other types of meat, choose lean meats and poultry without skin. Prepare by baking and broiling.
- Avoid dairy products
- Consume no more than 1,500 milligrams of sodium per day.
- Eliminate alcoholic beverages
- Eliminate processed and fast food
Eliminating gluten from your diet may help in reducing vitiligo and psoriasis symptoms.
Celiac disease is caused by intolerance to gluten and a gluten-free diet is the only known treatment for this disease. Studies suggest that psoriasis and celiac disease share common inflammatory pathways and genetic. Researches further suggest that having psoriasis and vitiligo doubles your chance of being diagnosed with celiac disease.
Vitamins and Supplements
Many people with psoriasis and vitiligo find that including vitamins and supplements in their diet helped in clearing their skin and ease joint pain. Dietary supplements can be concentrates or extracts and they can be in the form of capsules, tablets, powders soft gels and liquids (e.g. probiotics, msm, spirulina, chlorella, vitamin c).
Psoriasis and Exercise
“A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world”.
Did you know that exercising regularly at least three times per week can help keep psoriasis at bay?
You heard right!
Researchers firmly believe that exercise plays a major role in the treatment of psoriasis. Exercise helps you control your weight which is crucial for people suffering from psoriasis. Being overweight can lead to chronic inflammation, which in turn may worsen your psoriasis. The human body is designed to produce more fat cells in response to increased inflammation. Thus, combining a healthy diet and regular exercise helps in decreasing the production of fat cells and speed up your recovery from psoriasis. Your concern of developing a flare-up is understandable. However, it is important to understand that exercise can be extremely crucial in your quest to improve your skin. Even in modest amounts, physical activity is good for your health.
What types of physical activity you can do?
You can do any type of physical activity (e.g. aerobic, resistance training, stretching or flexibility exercises) with light, moderate or vigorous intensity. The level of intensity will depend on how hard your body can work to do the activity.
How long do you have to exercise for?
For major health benefits, it is recommended that adults should do at least 20 to 30 minutes of vigorous-intensity aerobic activity or moderate-intensity aerobic activity daily. Swimming, walking, running, dancing and cycling are common examples of aerobic activity.
How do people with psoriasis benefit from exercise?
As mentioned earlier, a link between physical activity and psoriasis is inflammation. People who are overweight are more likely to suffer more with generally silent and chronic inflammation. Psoriasis sufferers are more prone to diseases such as diabetes and heart disease. It increases the therapeutic benefits of psoriasis medications as these tend to not work as well in overweight people as they do in people within the recommended body mass index range.
Physical Activity Challenges for People with Psoriasis
People taken by the grip of psoriasis often face many different challenges when exercising. For example, they prefer to avoid the embarrassment or strangers staring at them. The main reason why psoriasis sufferers tend to gain weight easily is mostly due to this withdrawn behaviour and sedentary lifestyle. People with psoriasis tend to overeat which in turn leads to weight gain, obesity and increased inflammation.
How to prevent psoriasis flare-ups when exercising?
- Avoid excess rubbing or friction as this can cause trauma to your skin. Lubricating spots such as the breast, abdominal, between thighs and buttocks is a good idea as it prevents chaffing. Natural moisturisers such as jojoba and emu oil can be used.
- Wear loose clothing as it prevents constriction. Cotton absorbs perspiration rather than 100 percent nylon.
- Use lukewarm water when you shower. Rubbing or scrubbing your skin too hard may aggravate potential underlying areas of inflammation.
Exercise Tips for Psoriasis Sufferers
- People suffering with chronic psoriasis should take extra care and shower immediately after any physical activity and should be wearing cotton undergarments at all times.
- Cooling down the body gradually after exercising with a lukewarm water then cool shower. This prevents the body from maintaining a high temperature which can aggravate a yeast infection.
- Never use antiperspirants as these block the flow of perspiration.
- Drink plenty of water and keep yourself well hydrated. It is essential to drink plenty of water before, during and after exercise. Water allows the body to naturally fight a yeast infection
Vitiligo and Exercise
Any kind of physical activity for around half an hour a day and moderate exercise helps to control further spreading of vitiligo patches. Skin re-pigmentation can be stimulated when exercise is combined with a healthy and restricted diet and intelligent use of dietary supplements. The possible causes of vitiligo include; chronic stress, poor gut health, nutritional deficiency, unhealthy diet and lifestyle habits.
How exercise and physical workout help vitiligo?
What types of physical activity you can do?
- Stress is certainly one of the most common triggers for vitiligo and all autoimmune health issues. Being constantly under stress negatively affects the gut health and trigger autoimmunity which in turn causes inflammation. Exercise is the most effective stress busters as it stimulates the body to produce endorphins. Endorphins are natural pain killers and mood enhancers.
- Improves gut flora and health by enhancing the number of healthy microbes in the human gut to relieve autoimmunity.
- Getting rid of excess body weight as being overweight worsens autoimmune disorders
- Reduces inflammation by 12 percentas regular exercise infuses fresh blood and oxygen to various parts of the body to fight oxidative stress. It restores the gut health by pumping the lymphatic system to dispose of body waste
Regular exercise is undeniably beneficial for the body. However moderate exercise is better as pushing your body too hard can result in physical stress which can further trigger the immune system and worsen vitiligo. Listen to your body and enjoy and avoid over-training.
Some variety of exercises options you can choose from; Jogging, Brisk walking, Bicycling, Dancing, Yoga, Gym workout, Stairs climbing
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