Page 22 - Florida Sentinel 7-24-20

Health
If you’re looking to ease up on your asthma inhaler a little more these days, here are three foods that do won- ders for folks living with asthma:
Avocado Now, this isn’t just good for nacho plat- ters and fun chip dips. Avo- cado is packed with an antioxidant known as glu-
tathione, which helps the body rid itself of pollutants and other toxins that are bad on the respiratory system. Thus, adding more of this fruit to your diet makes for a good relief from asthma trig- gers.
Ginger This herb can be found in any grocery store and, according to experts, it’s
a known antihistamine. Meaning, the ginger root works similarly to drugs like Benadryl, which stops in- flammation and opens up constricted airways to im- prove breathing and oxygen flow. A good way to incorpo- rate ginger into your diet is through homemade teas with honey and sugar for added flavor.
Spinach This veggie isn’t just good for strong muscles and bones, like in Popeye the Sailor Man car- toons. Spinach is high in potassium and magnesium – and asthma patients typi- cally possess a deficiency in both which triggers asthma attacks. Experts say adding spinach to the diet will assist those deficiencies and, thus, leave less room for asthma symptoms to arise.
Exercise and High Blood Pressure
Exercise is one of the keys to lower your blood pressure. Working out also boosts the effectiveness of blood pres- sure medication if you're al- ready being treated for hypertension. You don't have to be an athlete, either.
Put the Fun Back in Exercise
Find activities you enjoy, and aim for 30 minutes a day of "exercise" on most days of the week. If you can't stand the gym, not a problem. Dancing counts. So do yoga, hiking, gardening, and any- thing else that gets your heart beating a bit faster. Since you're going to be making it a
habit, pick things you'll want to do often. Let your doctor know what you have in mind, so they can make sure you're ready.
Try a Trainer
If you want a pro to help you get started, consider get- ting a trainer to show you what to do. They can help you do each move right and get the best results.
Get Stronger
Strength training should be part of your routine. You can use weights, weight ma- chines, exercise bands, or your own body weight by doing abdominal crunches or curl-ups. You'll lose body fat, boost muscle mass, and raise your metabolic rate. Losing as little as 10 pounds can lower or help prevent high blood pressure if you're over- weight.
Dive In and Swim
Doing aerobic exercise ("cardio") is good for your blood pressure. Swimming is a gentle way to do it. Go for 30 minutes, or work up to that amount if that's too much right now.
How Much Exercise Is Enough?
Do something that's mod- erate in intensity -- like brisk walking -- for at least 30 min- utes a day, 5 or more days a week. That may be enough to keep you off medications or help them work better. Exer- cise can lower your blood pressure by as much as five to 15 points. Gradually make your workouts more intense to keep lowering your blood pressure to safer levels.
PAGE 10-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY FRIDAY FRIDAY, JULY 24, 2020