How to clam down metabolism. I was suffering psoriasis since 2 year.

Krunal Rana

5 months ago

How to clam down metabolism. I was suffering psoriasis since 2 year.

Digestive issues Lifestyle Physical activity

Happy Tummy Expert

5 months ago

Dear Krunal Rana, Thank you for the question

Psoriasis is a chronic (long-lasting) disease in which the immune system becomes overactive, causing skin cells to multiply too quickly. Patches of skin become scaly and inflamed, most often on the scalp, elbows, or knees, but other parts of the body can be affected as well.

Here are few tips to manage psoriasis-

Try to maintain an ideal body weight as Obesity can cause systemic inflammation in the body, which can contribute to the intensification of psoriasis symptoms.
Choose healthy fats like omega-3 fatty acids.
Limit consumption sugars as excessive consumption of simple sugars has been reported to contribute to the exacerbation of psoriasis symptoms.
Antioxidants foods have anti-inflammatory properties as well as reduce the oxidative stress which may be effective in psoriasis

We request you to kindly contact your dermatologist for further assistance and management.

There can be various factors that can affect skin health like genetics, hormonal balance, inflammation due to food or drug sensitivity, stress and environmental influences. and/or underlying health condition etc, some other factors that may affect the skin health include infections, nutrient deficiencies etc. Healthy skin reflects overall good health that requires, dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

Here are a few tips for skin health

Omega-3 fatty acids have been shown to decrease sebum production and follicular occlusion & reduces inflammatory acne lesions. Some of the most common sources of omega 3 are Fish, nuts & seeds etc.
Micronutrients like Vitamin A, E & C help to build and maintain healthy skin. The best dietary sources include Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi, nuts and seeds etc.
Vitamin B6 and Zinc Found in meat, fish, poultry, beans, lentils, nuts and seeds may help in reducing acne by regulating hormones implicated in the development of acne.

Metabolism refers to the whole sum of reactions that occur throughout the body within each cell and that provide the body with energy. This energy gets used for vital processes and the synthesis of new organic material.

There are several factors that affect metabolism including gender, age, lifestyle & environmental factors, diet, genetics etc. Slowing the metabolism is not recommended as it can lead to obesity, and various lifestyle disorder. In case recommended by health care professionals for specific medical reasons, please contact a specialised healthcare professional for further guidance.

For general wellbeing, you can begin by consuming a balanced diet is which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and for men, the RDA for protein requirement is 54g/d and for fiber it is 30g/d.

Here are few guidelines for healthy balanced diet that can be considered:

Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
Begin your day with a well-balanced breakfast as it is an important meal of the day.
Avoid skipping meals. Also, try to avoid fasting and feasting too often.
Consume small frequent meals, with healthy snacking options.
Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Have your last meal at least 2-3 hours before sleep time.
Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
Try and follow a good sleep regimen in terms of both quantity and Quality.