Page 23 - Florida Sentinel 6-25-21

Health
Diet and exercise are key to promoting healthy living—espe- cially if you are one of the many African Americans who are af- flicted with sickle cell disease (SCD).
Sickle cell disease is a group of red blood cell disorders which affect hemoglobin, a protein molecule in your red blood cells that delivers oxygen to cells throughout the body. Shortness of breath, fatigue, anemia and chronic pain are some of the symptoms of this condition. That’s why a balanced diet and customized exercise regimen are key to combatting these chal- lenges, and living well with sickle cell.
Focus On a Balanced Diet
Pay attention to the nutri- tional content of the foods you eat to ensure you are giving your body the proper amount of fiber, vitamins, minerals and energy that it needs to function at its best.
First, drink plenty of water. No diet is complete without your daily intake of water. Dehydra-
tion can make you more suscep- tible to a sickle cell crisis so aim for eight glasses of water a day. If you plan to increase your exer- cise or spend time in a hot cli- mate, make sure you drink more water.
Eat a balanced diet that con- tains the following fruits and vegetables:
- Oranges
- Bananas
- Apples
- Carrots
- Broccoli
- Spinach
- Tomatoes - Kale
And many more!
Fruits and vegetables pro- vide you with fiber, folate, Vita- min A, Vitamin C and potassium, which are needed to keep your body healthy. And, don’t neglect the leafy greens. These are an excellent source of folate, which is key in red blood cell formation and healthy cell growth. Pair your food with grains for a more diverse menu of nutrients. Consult your dieti- cian for specific recommenda- tions that will best help you
achieve your goals.
Exercise Tips
Many patients with sickle cell have been directed to avoid strenuous levels of exercise due to the risk of heart problems, and episodes of severe pain known as vaso-occlusive crises. Research has shown that you can exercise if you have sickle cell disease, but it is recommended that you perform low-to moder- ate intensity exercises. This can boost muscle oxygen supply, keep blood circulating and help to reduce pain symptoms.
Avoiding strenuous activi- ties, like taking a boot-camp class or mountain climbing, will help prevent full-blown pain episodes and visits to the ER. These activities reduce oxygen levels in the blood and can cause increased blood flow, leading to serious complications.
It can be difficult to deter- mine what types of fitness rou- tines will be beneficial without dealing with the intense side-ef- fects of sickle cell, so here’s a list of few low-impact workouts to
help you make exercise a safer part of your healthy lifestyle goals:
- Walking
- Yoga
- Heated Water aerobics
- Low-impact dance classes - Row-boating
The CDC recommends 150
minutes of moderate activity each week, and these exercises can help you achieve that goal. Even walking for at least 30 min- utes a day at a slow, steady pace can lead you to a healthier lifestyle. Exercises like yoga will help you relieve stress and learn proper breathing techniques which will supply you with an in- creased level of oxygen.
Remember to avoid pushing yourself beyond your limits. No matter which workout best suits your preferences, always re- member to stretch your muscles before and after physical activ- ity. You should also stay hy- drated and take rest breaks as needed. Most importantly, con- sult with your physician before starting any new fitness regimen to ensure you are following safe practices.
FRIDAY, JUNE 25, 2021 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY FRIDAY PAGE 11-B