Eating Healthy for Asthma

Fad diets and supposed “miracle foods” may come and go, but when it comes to food, some things will never change. We’re all very busy people, so let me break it all down into some simple equations. Lots of fat in your diet = bad. Lots of fiber in your diet = good. A low-fat, high-fiber diet does wonders for your health: it cuts down significantly on GI problems like constipation and hemorrhoids, contributes to a healthy weight, and can even prevent some types of cancer. And now, new research has uncovered yet another way that this eating plan can help make people’s lives better. A study at the University of Newcastle in Australia has found a link between fiber/fat intake and airway inflammation (which contributes significantly to asthma); the research indicates that the more fat an asthma sufferer consumes, the greater severity in their symptoms – and thus, the more times they need to reach for the inhaler or nebulizer.

The researchers monitored 137 asthmatics, as well as 65 people without the condition. Using a combination of dietary questionnaires and blood tests, they sought to examine the relationship between participants’ diets and the severity of their symptoms. On average, severe asthmatics consumed five grams more of fat daily, and five grams less of fiber daily, than individuals without the condition. Additionally, for every 10-gram increase in daily fat consumption, the odds of having severe asthma jumped up by 48 percent, marking a significant correlation. It’s important to note that these results indicate an association, rather than a cause-effect relationship. In other words, eating a slice of pizza now and again won’t trigger an asthma attack ­– although previous studies have indicated that too much fat in one’s diet can exacerbate symptoms. 

So there’s the science. What’s the solution? The Gastrointestinal Associates and Endoscopy Center recommends that people cut down their fat consumption to no more than 20 to 30% of their daily diet (35 to 50 grams of fat for the average female, 45 to 70 grams for the average male), and that they consume 20 to 30 grams of fiber every day. Here are some low-fat, high-fiber foods that can help you cut down on inflammation, feel better, and stay happy and healthy!

·         Beans – Beans, beans, the glorious fruit…ok, all jokes aside, beans are one of the best high-fiber options out there ­– just 1 cup of boiled black beans has 15 grams! ­­– and they come chock-full of protein and B vitamins. What they don’t have is fat - the United States Department of Agriculture estimates that there’s only 1g per 100g of beans. 

·         Fruits & Vegetables ­­­– The idea that fruits and veggies are good for you isn’t exactly ground-breaking, but the fact remains that they contain tons of water, fiber and vitamins, and virtually no fat. Plus, some fruits, such as apples, have been singled out as asthma-fighting juggernauts. A homemade smoothie is a terrific way to get all the good stuff; throw some raspberries, blueberries, bananas, and apples into a blender with some ice or low-fat yogurt, and you’ve got yourself a delicious inflammation-buster.

·         Whole Grains – Dietary guidelines recommend at least 3 servings of whole grains a day to aid digestion, lower blood cholesterol, and help control hunger. Low-fat and high in fiber, whole grains are especially great because there are so many varieties – if it’s bready, it’s probably available in a whole-grain version. If you find bread boring, you might want to try quinoa, barley, or bulgur.

So there you have it – cut down on the fat, amp up the fiber, and you just might find your asthmatic woes on the decline! Not that being healthy is too shabby, either.

Zoe Camp is an avid blogger for http://justnebulizers.com/ and a student at Columbia University who spends her time researching and writing about health, especially respiratory health.

Health Benefits of Water Exercise

We are all very familiar with swimming as a sports, one of the most popular sports in the United States of America and here in the Philippines. Water exercise can burn as much as 400 to 500 calories per hour, but before you  begin this activity, always do some basic stretching, drinking a glass of water, it can neutralize your body temperature when already in water, and another glass of water in between the session to re-hydrate because your body will sweat even when your are in the water. Wear proper swimsuits for you to be more comfortable and can focus on the activity, if possible wear aqua shoes to prevent foot injuries.

An example of aqua exercise is Aqua Zumba, recently introduced in the Philippines. Aqua Zumba is dance fitness program created by Colombian dancer and choreographer Alberto "Beto" Perez during the 1990s, and is now popular around the globe. 

Health Benefits

• Reduces the "weight" to 90 percent
• Excellent for those with arthritic joints or those recovering from injuries
• Increases muscle strength
• Increases your lung capacity
• Good exercise for those suffering from lower back pain
• Decrease the risk of chronic illnesses
• Improves mental health
• Decrease anxiety
• Good for those having sleep disorder and sleeping problems

This activity is not just for the young but also for the elderly, it can improve their bone health and cardiovascular condition. 

References

http://www.cdc.gov/healthywater/swimming/health_benefits_water_exercise.html

http://sports.yahoo.com/news/benefits-water-aerobics-not-just-elderly-150900478--spt.html

http://health.clevelandclinic.org/2012/10/benefits-of-water-based-exercise/

http://en.wikipedia.org/wiki/Zumba

Effective Workout using a basketball

NBA Finals is the number one trend in social media today, and over 20 millions of viewers world wide as Miami Heat defeated Spurs in their game 6 @ AmericanAirlines Arena, Miami, Florida. The 3-point shoot made by Ray Allen forced the game to overtime with 5.2 sec. remaining in the fourth quarter. The Heat won 100-103, tied the series 3-3.

These athletes had gone into a heavy physical training and conditioning in order to play hard during the game. Here are some proper workouts that is using a basketball that an ordinary athlete or individual can follow and be as fit as these National players.

Warming-up

Before you engage your physical body to a workout, it is better to warm-up your body to prepare for an intense exercise, do some stretching and rotation-flexion. 

Chest pass

This will help your speed and power. To do this, you have to hold a basketball on your chest level, tighten your abdominal muscle and push the ball hard against the wall for about 8-10 feet away, then catch the ball in the same position with your hands on you chest level. Repeat this for 3-5 minutes. 

Push-up with a ball

Unlike an ordinary push-ups, this time you have to hold a ball with your both hands, tighten you abdominal muscle and tuck-in your chin towards your chest, do this push-ups several times.

Core Stability Exerciser using basketball

This time it is like having a push up but instead of using your hands, it is your forearms against the floor, while your both feet are on the top of the ball, hold this position as long a you can, or for about a minute or 2, tighten your abdominal muscle.

Abdominal Exercise

(6)Six pack abs, whooh! this is what I'm aiming for, and for all men, to have a heartthrob look, the guy next door appeal.  Abdominal exercise is the answer for this dream. Before having this exercise, perform the basic  stretching to warm up your muscles and to avoid muscle pain and minor injuries. Drink water or energy drinks to re-hydrate and energies your body after this exercise. 

• Lie on the floor with your back flat and knees bent with around a 60-degree angle.
• Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position.
• Curl your upper body forward and bring your shoulder just off the floor. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second.
•    4. Slowly lower down to the starting position as you inhale.
•    5. Repeat for at least 10 times, or at your own design.

Variations: For the most advanced lifters, a weighted plate can be held in your hands.

Reference
 http://www.bodybuilding.com

Top 7 Health Benefits of Exercise

1.Increased energy: The right combination of exercise and nutrition creates an hormonal environment conducive to fat loss, increased muscle strength and increased energy. When your body is working at peak efficiency, your energy levels soar!Everyday things become much easier to do.

2.Increased Self-Esteem: Gaining control of your body size and weight through fitness is an amazing way to increase self-esteem. You look better and are more confident which empowers you in everything you do. You will find that the self-discipline required and learned through regular exercise spills over into other areas of your life and you will be better able to make other necessary and desirable changes.

3.Increase Mental Focus: Did you know that the latest research shows that exercise helps keep the brain sharp well into old age? Anything that involves mental acuity (focus and concentration) is improved. You also stand a much better chance of avoiding such diseases as Alzheimer's and senility.

4.Decreased Risk of a Heart Attack: By exercising regularly and making positive changes in your diet, you lower your cholesterol and blood pressure and greatly diminish the chances of having a heart attack.

5.Decreased Risk of Osteoporosis: Regular exercise, especially weight-bearing exercise, reduces the risk of osteoporosis, and can even reverse it buy building bone tissue!

6.Reduce the Risk of Breast Cancer by up to 60% Estradiol and progesterone, two ovarian hormones linked to breast cancer tumor production are lowered in the body by exercise.

A womans body is most susceptible to these hormones during the time between ovulation and menstruation. Habitual exercise can actually delay ovulation until later in the menstrual cycle. This reduces the time she must fight these hormones.

Fat has long been known to be a catalyst in the production of estrogen (estradiol). Regular exercise burns body fat and thus decreases the rate of estrogen production.

So there you have it!. A two pronged, cancer preventing exercise benefit!

7.Increased Strength and Stamina: Every physical thing you do becomes easier which is immensely useful in everyday life.