We try to advise you in all aspects of your life if you suffer from psoriasis, by sharing experiences, anti-psoriasis tips and food for thought. Today, let's talk sport.
Sport in case of psoriasis, a leisure activity that has become a necessity
To be in good health, everyone tells us, we hear it everywhere, we need to exercise! Regular physical activity allows you to be in good physical shape and avoid overweight. We also ward off cardiovascular diseases, high blood pressure and help regulate diabetes and cholesterol, among others (1).
Through physical activity, we release pressure and get rid of stress. Sport will make you think of something else, stress disappears, as well as those bad thoughts that monopolize you all day. This is essential when looking to reduce your psoriasis on a daily basis.
The history behind the sport and its evolution
As far back as we go back in time, sport has always been present. But it was really in Antiquity that it became essential according to the doctrine “A healthy mind in a healthy body” and gained importance with the Greek Games. It becomes a philosophy of life. The statues of this period display postures designed to bring out the slightest muscle of the athlete. The proportions are perfect. The sportsman is the male beauty canon (the body ideal) of the time. Women, for their part, are deprived of games, it is not their place. The standard of female beauty is a plump, luscious and sensual woman, and in no way skinny and muscular (2).
Over the centuries, the concept of sport has evolved. Nowadays, sport has gone beyond the simple notion of leisure, it is associated with the importance of being in good health. It is even a way, especially for people suffering from psoriasis, to fight depression. Sport has become part of good lifestyle habits. It has become a tool to serve the obligation to be in good health and is essential in everyone's healthy lifestyle. Doing sport is now the subject of social pressure. However, we must not lose sight of the fact that sport must also provide pleasure! The benefits will only be reinforced.
Psoriasis and sport, what is the link?
According to a large American study carried out over more than 13 years with more than 86 women, practicing sport reduces the risk of developing psoriasis. Women who practiced more than 000 hours of sport per week during the study saw their psoriasis decrease and experienced fewer flare-ups than those who did not practice any sport (3).
This can be explained by different factors. First of all, the fact that sport helps relieve stress, and we know the harmful effects of stress on psoriasis. In addition, psoriasis is an autoimmune disease, and sport also helps strengthen the body's immune defenses.
Don't forget either, if you are not sporty, that meditation can help fight against stress and therefore against psoriasis flare-ups.
Choose your physical activity wisely in case of psoriasis
Sport can sometimes be a chore for those who choose it poorly. This is unfortunate because there are a countless variety of sports, you just have to find the one that suits you best. Sport is not only beneficial to the extent of sweating, the feeling of effort which leaves you breathless or even the suffering endured during and after sport with aches.
Against psoriasis, the best sport will be the one that allows you to let off steam and free yourself from stress. Furthermore, sport itself generates a certain amount of stress at the start. This stress is evacuated through training, and helps better prepare the body to manage stress as a whole. Sport thus becomes not only a tool for eliminating stress, but also a tool for preventing stress.
On the other hand, practicing a sport can be an opportunity to face discriminations linked to psoriasis. Playing a sport often means wearing short, sleeveless clothes, which therefore reveal traces of psoriasis. It is an opportunity to free yourself from the gaze of others and their preconceived ideas that must be fought.
“Complete” sports in case of psoriasis
Swimming
The complete sport par excellence! And a perfect method for learning to regulate your breathing. Whether butterfly, breaststroke or crawl, the whole body works: arms, abs, legs... To be practiced in a swimming pool or in a natural environment. Swimming, ideally practiced once a week, is the ideal sport for people with venous and circulatory problems. If you swim in the sea, salt water can have beneficial effects in several cases to relieve psoriasis plaques. Be careful though for outdoor activities, be vigilant and protect your skin from sun exposure prolonged.
Running
Running is a great classic that can be done almost anywhere and for little money. Be careful though to invest in a good pair of running shoes to protect your back. We start with short distances of a few minutes of jogging, taking breaks if necessary, then we will extend the distances by a few minutes each time.
The Swedish gym
If you struggle with long ab sessions or the repetitive side of running, you'll love the Swedish gym. This sport consists of chaining together series of short exercises, alternating the areas of the body that are working: 1 minute of abs then 1 minute of arms then 1 minute of plank then 1 minute of running then 1 minute of abs etc… We work also its coordination since the whole body is in movement and this happens to music!
Dance
With all the types of dances that exist, we are sure that you will find what you are looking for. If you have rhythm in your skin, dance is a type of sport that will fit you like a glove. Whether it's hip hop, ballroom dancing, salsa, African dance or something else, your whole body is involved. Physical exercise is therefore there and relaxation too, music will have a lot to do with it. Dance combines sport with art, which generally helps to reduce stress, whether we are talking about painting, poetry, or dance.
Psoriasis, intensive sports recommended
Cardio
Gym junkies come here! Intensive methods that make you sweat and often leave you on your knees have multiplied in recent years and are invading theaters. Body pump, body attack, CAF (thighs-abs-buttocks), step, zumba, RPM, body scult and many others are there to give you a concrete body. Remember to stock up on mental energy before going to a class and don't plan anything afterwards!
Combat sports
The different types of boxing are numerous and there is something for everyone, but all are intensive. It's one of the sports that makes you sweat the most. Martial arts are gentler. Combat sports allow you to have physical activity while thinking because they are technical.
These two types of sport are particularly in line with the spirit of our 10 tips to fight psoriasis.
Psoriasis and sport: how to avoid a psoriasis flare-up by gently eliminating stress
Pilates
We work the deep muscles using exercises from the Pilates method. The movements are slow to put more strain on the muscle. We also work on our breathing and learn to regulate our breathing. Pilates is the way to have a dream physique while relaxing.
The soft gym
Here we will mainly work on our flexibility. It's a way to keep in shape and force yourself. It will take a little more to eliminate this lunchtime burger…
Yoga
There are different types of yoga with different intensities. If you practice hatha yoga, physical activity will not be important, we work more on meditation, refocusing on yourself, communion with your body and opening your chakras. Vinyasa yoga will be more dynamic, with faster movements and with fewer periods of meditation. Other yogas have developed with the fashion effect that has been around in recent years. You can find hot yoga, yoga in an overheated room, we sweat and we lose grams but we are far from traditional yoga which tends towards relaxation.
Of course, we have given you a non-exhaustive list of sports. We haven't talked about horse riding, tennis, water sports like kitesurfing or even skipping rope, etc. The list is very long! So, which sport is right for you? In any case, pay attention to your sports equipment, and in particular to the material of sports clothing. Often synthetic, they can cause friction, causing an outbreak of psoriasis, since it is an autoimmune disease that reacts to attacks on the skin.
Psoriasis and sport for the overbooked: some stretches to do at the office!
It is clear that we devote more time to our professional life, neglecting daily sport, healthy eating (yet essential in cases of psoriasis), and relaxation. It was not born yesterday that psoriasis and skin disorders are often linked to stress, psychological pressure or emotional shock. Here are some quick and easy gentle gym moves you can do at the office so you can quickly relax and soothe your psoriasis.
Stretch your back
In the event of irritation, the body defends itself by tensing all the muscles and the back area is the most favored in this case. What to do ? Stand up, take off your shoes, cross your fingers and palms facing the ground. Raise your straight arms above your head facing the ceiling and stretch them as if you want to grow taller. Stay in this position for five seconds. Then spread your arms horizontally and relax the movement. Do this exercise three times while breathing deeply and stretching. You couldn't be more relaxed after that.
Untie the shoulders
The shoulders are a massive storage area for stress. If you have shoulders as stiff as wood, consider rolling them forward and then backward five times in a row respectively. These movements should be done while inflating the lungs well and breathing slowly.
Stretch the neck
As soon as you feel neck pain, do the following movement: sit up straight with your head in a position extending the spine. Turn your head slowly to the right, then to the left. Then, look at the side where the head is turning, without stretching too much to avoid hurting yourself. Action to be done three times on each side.
Soothe your eyes
Staring too much at the screen causes ophthalmic migraines. To dissipate them quickly, there is nothing like applying yoga techniques. Start by moving your eyes up and down and vice versa five times respectively. Very slowly move your eyes from left to right and vice versa. Finally, finish by “writing” the letters of the alphabet with your eyes. Don't bother with 26 letters, five to ten letters will be enough.
What sport is recommended when you have psoriatic arthritis?
When you suffer from psoriatic arthritis, choosing the right type of physical activity is crucial. Swimming, for example, is highly recommended because the water supports the body, reducing pressure on painful joints. Yoga and Pilates, on the other hand, promote flexibility, strengthen muscles and help manage stress, a factor known to worsen psoriasis.
These gentle sports, practiced regularly, can significantly improve quality of life, by reducing joint pain and contributing to better management of psoriasis symptoms. It is always advisable to consult a healthcare professional before starting a new physical activity, to ensure that it is suitable for your condition and compatible with your history of psoriasis.
Psoriasis and sport: mistakes not to make
Practicing a sporting activity is beneficial against psoriasis, provided you do not make these three common mistakes. Discover our advice for a 100% beneficial sports session against psoriasis:
Mistake #1: not eating after a workout
Many believe that it is healthier to avoid eating after exercising, for fear of regaining the calories burned during the session. However, it is not a question of stopping eating, but of improving the quality and quantity. It is advisable to wait a maximum of 30 minutes before ingesting proteins or liquids to speed up the body's recovery. On the other hand, letting more time pass increases the risk of fat accumulation, muscle atrophy and stress, caused by excessive cortisol production. By consuming appropriate foods, the body recharges with glycogen to recover more quickly.
After your sports session, wait half an hour before eating. Meanwhile, prepare a nice meal. Avoid starchy foods as the main ingredient which should be consumed before sport and favor vegetables, lean meat or fish. Sugar should be avoided after a sports session because it will be stored more easily.
Mistake #2: Not drinking enough water
It is important to drink water during exercise and after training. Some people don't consume enough of it or decide to replace it with unhealthy drinks, such as sodas and sugary drinks. A common mistake is to think that you should only drink water when you sweat too much. Sweating is not directly linked to the amount of water we ingest. Whether you sweat or not you have to drink. The process of sweating is a natural response of the body to regulate its temperature. 6 or 8 large glasses of water per day keeps the body hydrated and ready to take on the physical challenges to which it is subjected.
Mistake #3: showering immediately, especially if you have psoriasis
Attention ! The safest thing to do is to wait one or two hours after playing sports to take a shower. At the end of the exercises, the body reaches a temperature which varies between 38 and 39.5°C. Suddenly exposing yourself to cold water (hot water is prohibited when you have psoriasis) can cause changes in blood circulation and blood pressure. This can cause psoriasis flare-ups.
Mistake #4: psoriasis and hair removal
Because the body is partially exposed during the practice of most sports, because the tendency among men is also to remove hair, it is advisable not to remove hair randomly. Certain techniques should be avoided.
We hope that you have been able to choose the sport that suits you, to, whatever happens, help you limit your stress, move to be in good health, since the existence of a link between psoriasis and obesity is now established.
sources:
(1) e.lefigaro.fr
(2) Book, The Birth of the Olympic Games and sport in antiquity,
(3) The Association Between Physical Activity and the Risk of Incident Psoriasis by Jamanetwork.com
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