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Vegetable for your Asthma  ( 52k)
Don't Be Afraid of a Little Fat
Fishing
for a Solution to Exercise Induced Asthma
Don't
Be Afraid of a Little Fat
Fat
intake has become an obsession in this country; every day,
it seems as if a new fat-free product hits the market, or
an existing product is modified so that it has less fat than
before. But some fat intake isn't necessarily a bad thing.
In fact, a recent study shows that specific amounts of some
fats appear to improve the absorption of nutrients into the
bloodstream, which may help reduce the risk of certain diseases.
Researchers
in Iowa studied a group of young men and women between the
ages of 19 and 28 who ate salads topped with a dressing that
contained 0, 6, or 28 grams of canola oil, respectively. Blood
samples were taken hourly for up to 12 hours after each meal.
Results showed that when the study participants consumed salads
with the fat-free dressings, they absorbed virtually no beta-carotene,
a powerful antioxidant. However, when they consumed salads
with reduced-fat or full-fat dressings, they had higher absorption
rates of beta-carotene, alpha-carotene and lycopene, all of
which help fight conditions such as heart disease and cancer.
The
lesson here? Some fat might not be as bad as you think; in
fact, consumed in moderation, it may actually be good for
you. Look for salad dressings and other foods that derive
their fat content from olive oil or canola oil, both of which
are high in monounsaturated fat. And if you insist on fat-free
dressings, mix a few slices of avocado or cheese in your salad
to help absorb nutrients.
References:
Brown MJ, Ferruzzi MG, Nguyen ML, et al. Carotenoid bioavailability
is higher from salads ingested with full-fat than with fat-reduced
salad dressings as measured with electrochemical detection.
American Journal of Clinical Nutrition August 2004;80(2):396-403.
Fishing
for a Solution to Exercise Induced Asthma
Proper breathing is a vital component of effective exercise,
whether you're running, swimming or lifting weights. Breathe
in, breathe out; inhale on the way up, exhale on the way down.
Sounds easy, right? Not if you suffer from exercise-induced
asthma. It's been estimated that nine out of 10 chronic asthma
sufferers, and four of 10 individuals with allergic rhinitis
or atopic dermatitis, will feel the effects of exercise-induced
asthma. Symptoms can include chest tightness, coughing, shortness
of breath, and fatigue.
There is hope for sufferers of this condition, however: Researchers
at the University of Indiana have found that fish oil may
reduce the severity of exercise-induced asthma in athletes.
Subjects who consumed fish oil capsules daily for three weeks
(approximately 5.4 grams of fish oil per day) showed improved
postexercise pulmonary function and reduced symptoms of exercise-induced
asthma compared to control subjects who received no fish oil
supplementation.
Good
dietary sources of fish oil include herring, albacore tuna,
salmon, mackerel, sardines and anchovies. And if you don't
have the time (or palate) to fit fish into your regular diet,
you can always get the benefits of fish oil from a regular
supplement. Ask your chiropractor about the benefits of fish
oil, particularly if you suffer from asthma.
For
more information on vitamins, minerals and supplements, go
to www.chiroweb.com/find/tellmeabout/nutrients.html.
References:
Mickleborough TD, Murray RL, Ionescu AA, Lindley MR. Fish
oil supplementation reduces severity of exercise-induced bronchoconstriction
in elite athletes. American Journal of Respiratory and Critical
Care Medicine November 2003;168(1):1146-7.
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