Zinc is a structural element of the ALP enzyme. Consequently, cutting out zinc-high foods from your diet will automatically decrease the amount of ALP in your body. Read the “Ingredients” list on a food product if you’re not sure how much zinc it contains. Foods that contain large amounts of zinc include:  Lamb and mutton. Beef and pumpkin seeds. Oysters and spinach. Adult women should avoid consuming more than 8 milligrams (0.0080 g) of zinc daily, and Adult men should avoid consuming more than 11 milligrams (0.011 g). Copper is important in regulating the body’s enzyme levels, and has been shown to help decrease high levels of ALP. Foods that are rich in copper include:  Sunflower seeds and almonds. Lentils and asparagus. Dried apricots and dark chocolate. Adults over 19 years of age should avoid consuming more than 10 milligrams (0.010 g) of copper daily. Certain types of food will encourage a healthy ALP level in your body. Speak to your doctor if you have any dietary concerns or restrictions, or would like more information about which foods can help moderate ALP levels in your body. Eat foods that will help regulate your body’s enzyme levels and that contain low levels of ALP. These include:  Dairy products like milk, eggs, yogurt, and cheese. Fish like herring, tuna, and mackerel. Alfalfa and mushrooms. Since vitamin D deficiency is one of the most common causes of high ALP, your doctor will likely ask you to find a way to raise your vitamin D levels. When your skin comes into contact with sunlight, your body produces vitamin D. Try to spend at least 20 minutes in the sun on a daily basis to help lower your ALP.  This could mean taking bi-weekly trips to the swimming pool, or sunning yourself on the beach or your lawn. Or, wear short sleeves and take a 30-minute walk when the sun is shining. It’s always a good idea to wear sunscreen when spending time in direct sunlight. The sunscreen will not interfere with the amount of vitamin D that your body produces. If you live in an area where it’s inconvenient to receive direct sun exposure (or if it’s winter), your doctor may suggest that you take vitamin D capsules. into your weekly agenda. Living a healthy lifestyle, including regular exercise or work-outs, will help prevent or diminish the type of health conditions that will give rise to high ALP.  You can start exercising by taking a 30-minute walk or jog each day. Also consider joining a local gym, or finding a nearby spin or yoga class to take. Conditions that lead to high ALP and can be improved through exercise include a fatty liver and conditions related to liver inflammation and bile blockage. For many people with high ALP, the condition is caused by a serious illness like diabetes, heart or bone disease, or hypertension. People with these conditions may not be physically able to perform regular gym workouts or other strenuous tasks. While it’s still important to have an exercise regimen, tailor this to your physical abilities.  For suggestions about viable types of exercise, talk to your doctor. Your doctor can also advise you as to whether or not your body is healthy enough for a specific type of exercise. In some cases, your doctor may refer you to work with a physical therapist.
استبعد الأطعمة الغنية بالزنك من نظامك الغذائي. تناول الأطعمة الغنية بالنحاس. ادمج الأطعمة التي تساعد في تنظيم نسب الإنزيم. تعرض أكثر للشمس. ادمج نظام تمارين في خطتك الأسبوعية. ضع برنامج التمارين بحيث يناسب قدراتك الجسدية.