Strategies you can try to lose excess weight include:
Exercise
Sneaking in exercise throughout the day is a great way to build active habits in small, achievable increments. One key aspect of maintaining a healthy weight is regular exercise. “Having regular exercise be part of your life has a really potent anti-inflammatory effect,” says Bodemer.
Start with small changes and incorporate them into your routine. You could try:
- Get up. during commercial breaks when you’re watching TV and move around — do some push-ups or squats against the wall, or go up and down stairs in your home, then increase reps if you can, Lake suggests.
- Join a weight-loss support group. or find a buddy to inspire you, cheer you on, and work out with you, says Bodemer.
- Use a smartwatch. or wearable fitness tracker to set reminders to move around every hour or so, and set realistic and attainable fitness goals. “You’re going to be a lot more satisfied if you’re reaching your goals and surpassing them than if you’re constantly missing them — that’s going to discourage you very quickly,” says Lake.
- Find something you like doing. such as walking with a friend or tending to your garden, do something physical that’s enjoyable for you “so that it’s sustainable and not just a quick ‘one and done, this didn’t work for me, I’m going to stop,’” suggests Lake.
- Be careful. and follow your healthcare provider’s advice. If you have psoriatic arthritis, check with your doctor or physical therapist to see what types of exercise are right for you. They may recommend precautions such as avoiding activities that require prolonged standing or walking or that put too much stress on your hips, spine, and knees.
Eat a Healthy Diet
Another habit that can help you stay at a healthy weight is to eat more fruits and vegetables, says Bodemer. She suggests replacing the pro-inflammatory high-fat, high-sugar, processed foods that are common in the American diet with plant-based foods like nuts, seeds, oils, vegetables, beans, whole grains, and legumes.
As well as reducing your risk for obesity, a healthy diet can also benefit psoriasis by keeping your gut healthy, which has been shown to help psoriasis, says Bodemer. “There’s a lot of data that shows that our gut microflora may even impact our tendency toward obesity,” she says. A healthy diet, including probiotics, can benefit the gut microbiome, which can reduce inflammation and lessen psoriasis severity.
Some pro tips to keep in mind: Instead of trying to cut out everything you love, try to make healthier choices to satisfy your cravings, suggests Lake. For instance, swap soda for carbonated water with mashed-up berries or slices of lemon, or have a small amount of healthy dark chocolate or frozen chocolate-covered banana bites instead of a candy bar. “It’s about making healthier choices that are still really satisfying [so you can] stick with it,” she says.
Get Enough Sleep
Not getting enough sleep increases your levels of cortisol, a stress hormone in the body, says Lake. Insufficient sleep “revs up inflammation like crazy, and it absolutely makes it harder to lose weight.” She adds that it can also affect your mental health and energy levels, making it harder to exercise.
According to Bodemer, “sleep is a time when the inflammation dials down in our body.” Consider using tools that can promote healthy sleep such as nighttime meditation apps or breathing exercises.
Cut Alcohol
While the research on alcohol and psoriasis is not definitive and often contradictory, if you’re going to imbibe, do so in moderation and opt for wine over sugar-laden cocktails, Lake says.
It’s also worth noting that alcohol contains a lot of calories, which can contribute to obesity, and that heavy drinking, like obesity, may have a negative impact on psoriasis treatment.
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