Want another good reason to stay at a healthy weight? It can help you manage your psoriasis. It can also lower your risks of heart disease and diabetes, which are higher when you have this skin condition. Follow these steps.
Stick to a Healthy Diet
Experts recommend a heart-healthy diet:
- Eat lots of fruits and veggies.
- Include plenty of whole grains in your meals.
- Choose lean protein, like skinless chicken and fish.
- Eat less red meat.
- Limit full-fat dairy foods.
- Cut back on refined carbohydrates like pasta and white rice.
- Avoid processed foods.
It's also a good idea to cut refined sugar from your diet and stop drinking alcohol, says dermatologist Colby Evans, MD, chairman of the National Psoriasis Foundation's board of directors. This will help you manage your weight and may improve your psoriasis.
Get Some Exercise
It's an important part of your weight-management plan. The best exercise program? One you can stick to.
"You may need to see your doctor for treatment if skin plaques or arthritis are preventing you from exercising as much as you would like," Evans says.
If you have arthritis, choose something that’s easy on your joints, like swimming or water aerobics. "Bicycling and walking are also good," Evans says.
Add strength training to your exercise program to boost weight loss. As you build lean muscle mass, your body will burn more calories every day.
If you're new to it, start with light weights. Work your way up to heavier ones. A few sessions with a personal trainer can also help, Evans says. She can show you the right techniques.
Count Calories
When you burn more calories than you take in, you'll shed pounds.
To lose 1 pound a week, you'll want to burn 3,500 extra calories. You can zap 500 calories a day off your plate, or you can torch them off your body with exercise.
Aim to lose weight slowly. Try for 1 to 2 pounds a week.
These tips can help you stay on track:
Eat only when you're hungry: Figure out if it's really hunger you feel or if you’re just tired, bored, or stressed.
Drink up: You may think you're hungry when you're actually thirsty.
Eat slowly: Give your body time to feel full.
Don’t skip breakfast: You may wind up so hungry that you eat more the rest of the day.
Plan meals ahead: You'll make better, healthier choices.
Keep a log: A diary that lists everything you eat can help you spot emotional eating triggers.
The Link Between Psoriasis and Extra Pounds
Doctors aren't sure why, but many people with the skin condition are overweight, says Mark Lebwohl, MD, chairman of dermatology at Mount Sinai Hospital.
Having psoriasis may increase your risk of gaining weight, he says, especially if it makes you less active. And if you're obese, you're more likely to have severe psoriasis.
Even a little weight loss can bring big improvements, though.
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