Top 6 Super Foods for Asthma

There may not be a solid cure for asthma, however there is a variety of super foods with excellent nutrient profiles that are well suited to tackle and alleviate asthma symptoms such as the shortness of breath, wheezing and chest tightness. These 12 super foods prove time and again that they can combat these terrible symptoms with wholesome goodness.

1. AVOCADOS - A rich source of glutathione, which has been proven to protect cells against free radical damage and been shown to successfully detoxify foreign substances such as pollutants.Without glutathione various antioxidants would not be able to function efficiently. Avocados provide an excellent source of vitamin E, particularly for asthma which is linked to a nut allergy (Nuts are ordinarily a prime source of vitamin E) However if you’re diagnosed with a latex allergy avoiding avocados may be in your favor; those allergic to latex are often allergic to avocados and other foods that contain chitinases. Organically grown avocados are not treated with ethylene gas which therefore results in lower levels of chitinases  

2. BROCCOLI SPROUTS - is the goldmine of nutrition, a excellent addition to your diet if you are a sufferer of asthma. Recent studies suggest that those who ate broccoli sprouts for 3 days had a significant increase in antioxidant compounds that control inflammation in the airway that is associated with bronchial asthma. The effect was even more so pronounced within those who had ate the most broccoli sprouts. Available at many health food stores, markets and grocery stores, these make a excellent addition to soups salads salsa topped dishes and sandwiches.  

3. APPLES - Some studies show that apples possess some very extraordinary properties that provide extra protection against asthma; Showing that children drinking apple juice daily have wheezing reduced up to 50%. These effects are caused by the fruits bioflavonoids, such as quercetin; which is known to possess strong anti-histamines, antioxidants and anti-inflammatory properties. When purchasing apples, avoid shiny apples these ones are waxed and try and stick to organic, better yet, peel them before you eat them! Apples contain the highest levels of pesticides and other harmful chemicals.

4. BANANAS -This super food may help you breathe easier. According to a study conducted in Britain children who consumed a banana a day had a 34% less of a chance of developing asthmatic symptoms such as wheezing. Bananas are one of the best sources of pyridoxine, commonly known as the vitamin B6. Pyridoxine plays a critical role in the production of adenosine trisphosphate (ATP_ and cyclic adenosine monophosphate (cAMP) molecules that have been proven to relax bronchial smooth muscle tissue.

5. GINGER - One of the most well known spices in the world, it is also known for its powers in aiding and relieving common illnesses, but what its not commonly known for is for its power to help alleviate asthma symptoms. The asthma fighting properties are thought to be attributable to gingerols, a strong anti-inflammatory substance that also gives ginger its strong distinctive flavor. Fresh ginger, is said to be the most effective form of ginger is available year round in the produce section of your local supermarket,                                                                                               

6. SPINACH - The nutrients found in spinach makes it one of the most valuable and important health foods that you can add to any anti-asthmatic diet. One study conducted with 68,535 female participants found that women with a high intake of spinach had a lower prevalence of asthma. Spinach is one of the best sources of beta-carotene, vitamin C, vitamin E, and magnesium. It also has a substantial amount of potassium content in comparison to its calorie content; a 100 calorie serving provides 40% of the reference daily intake for an important anti-asthmatic meal.

                                          

The Key to Longevity

By: Kate M. Serrano

It is well known that Japan has one of the better life expectancies worldwide. Scientists often explain this phenomenon by the quality and health content of food Japanese people eat: a lot of fish and vegetables and very little meat. But when two countries from Europe, namely Italy and Switzerland, are both as well ranked by the Organization for Economic Co-operation and Development (OECD) as Japan, the mystery of longevity once again becomes a blur.

The OECD is an organization of 34 countries that helps promote policies to improve the economic and social well-being of people around the world. They work with governments to seek solutions to common problems and help drive social, economic and environmental change. Since 1970, countries from the OECD have extended their life expectancy by ten years. This progress can be explained by the improvement of the living conditions and the advances in medicine. While the Japanese eat rice and drink tea, Italians eat pasta and drink coffee. In this case, it seems that the quality of food is not as determinant in the longevity as we thought it was. Geographically close to Italy, Switzerland is standing at the highest place of the podium with a life expectancy of 82.8 years and is one of the richest countries in Europe. Ironically the United States – who is as rich as Switzerland – is 24 ranks down.

So what is the key to longevity? It’s not just on the quality of food intake and eating patterns, it’s just a quarter of the story. There are other factors to consider – a healthy lifestyle and time well spent for loads of happiness.

                      

The Sweet Side of Dark Chocolate

By: Kate M. Serrano

For someone who is conscious about his or her weight, curves and diet, chocolate is something that’s ticked off the diet plan. But not all chocolates are created equal. If it is your weakness, indulging the right stuff is not only delicious; it also benefits your heart, skin and whole body. A recent research by the Louisiana State University revealed that certain bacteria in the stomach namely Bifidobacterium and lactic acid eat dark chocolate, ferment it and release anti-inflammatory compounds that benefit the heart.
 When these compounds are absorbed by the human body, they lessen the inflammation of cardiovascular tissue, decreases the chance of blood clot therefore reducing the long-term risk of stroke. People who have just the right amount of dark chocolate a day tend to have lower BMI than those who don’t. The researchers also found that eating solid fruits such as pomegranates and acai could gain even greater health benefits if they eat dark chocolate with it. Dark chocolate is also good for the skin. It contains antioxidants that can improve blood flow, promote a healthy glow, fight wrinkles and protect from sun damage. Aside from its awesome taste, it contains serotonin which acts as an anti-depressant, reduces stress hormones and boosts the release of dopamine, the “feel good” hormone. 
In effect, eating dark chocolate will make you feel happier. For all of its health benefits though, dark chocolate does contain a lot of calories and it does not replace prescribed medication so experts recommend sticking to no more than three ounces of the sweet stuff per day.

The Colorful Truth

Kate M. Serrano

It’s been said that humans eat with the eyes as much as with the mouth. This is certainly the reason why the vivid colors, shapes and bright packaging of food in the supermarket aisle can be so appealing that we buy them not because of the brand or quality but because of what we see in the packaging. But how much of these bright colors should be in food? 

Food dye is normally used for enhancement of color and improving food’s overall appearance. The issue on how much food color should be in food is a known fact. In Europe, regulations on labeling food containing artificial food dyes to inform consumers of the health risks are already in place. The United States have no such requirement yet every year food manufacturers pour 15 million pounds of artificial food dyes into U.S. foods. Some of the most commonly used food dyes may be linked to numerous forms of cancer, alongside hyperactivity and other behavioral problems in children. The Center for Science in the Public Interest (CSPI) reported that nine of the food dyes currently approved for use in the United States like Red #40 and Blue #2 are linked to health issues such as cancer and hyperactivity to allergy-like reactions. These were results from studies conducted by the chemical industry itself.

Our diet should include a range of food in vibrant colors. By color I mean those that are naturally rich in color such as red bell peppers, purple eggplants, blueberries, green beans. Their natural colors are reminders of the important nutrients they contain and these are the kind needed in our diet. It may just be high time to think twice about that rainbow-colored cereal or fluorescent blue juice. And have you taken your eyes off that pretty pink cupcake on the kitchen table too? 

Social Circles

By: Kate M. Serrano 

Exercise, a balanced diet, getting enough rest and sleep are the most common secrets of living a good life. But in a recent study a new addition to the “long life” list exists: make more friends. The study reports that 22% of those with a large network of friends are less likely to die early. Friends have a positive impact on stress level and brain health. This translates to a healthier immune system and a happier disposition. 

As we age, making friends is not as easy – there are no adult playgrounds to go to or a sandbox to play in. By adulthood, most of us spend time working or doing more useful matters and we encounter fewer situations that are conducive to friendship formation. The study suggests to meet new people by trying new activities that interest you. You may want to try pilates and sign up for a pilates class or join an explorer’s club trek a nearby river. In these social circles you find acquaintances you can open up to and eventually become friends. The key is to reveal something of yourself for the relationship to get to the next level, just like dating.

However while making new friends, don’t forget the ones who have been there all along. It may be difficult to maintain friendship over the natural transitions of life. People come and go, move to places or find new jobs. It’s important to keep in touch and connect – make a phone call, update through social media like Facebook, Twitter or video call via Skype! And if you’re not connecting, bring it up, because they're probably feeling the same way.

Life can be difficult. It’s important to make room for people who are supportive and caring, they benefit your long-term health.

Up with Good Food, Down with Bad Livestock Practices

By: Jessica Robertson

A team of scholars at the University of Bristol’s School of Veterinary Science has begun to address the challenge of making ruminant livestock a sustainable part of the planet’s food supply. The challenge holds more difficulties than may first come to mind; with a growing worldwide population, a changing climate, and an astounding one in seven people malnourished across the world, the environmental and economic costs of current livestock-keeping practices are far too high. Ruminant livestock are a major contributor to total methane gas production annually, which is a strain on the environment; and, overall, they do not serve as a high quantity food producer, making them a poor choice for feeding a growing population. Honestly, current livestock practices end up taking more from the food supply and environment than they give. The academics offer eight strategies for improving the current practices to a more sustainable level and to boost the quality and quantity of overall food production. 
• Keep human food for humans.
As of today, livestock consume about one-third of global cereal grain while that grain could act as a resource to feed people directly. Ruminant livestock can digest foods like hay that humans cannot digest, suggesting a more resourceful and efficient alternative.
• Raise animals in their appropriate region.
Local breeds of livestock are appropriately adapted to their environment, translating into their optimal yields of milk. Costs and disease increase dramatically in breeds that are relocated, and their productivity declines proportionally.
• Prevent animal disease.
Animal disease is a huge human concern; approximately 2.2 million people die annually from zoonosis (diseases that can be transferred from animals to humans). Assuring healthy animals by improving hygiene and surveillance can help control disease.
• Implement appropriate supplements.
Using supplements to encourage the bacteria in the digestive systems of livestock can increase the animals’ nutrition and decrease their production of methane.
• Keep quality above quantity.
Milk and meat may seem greedy options when considering how to provide food for a world population. However, including these animal products into a balanced diet in undernourished populations is a health benefit.
• Fit practices to culture.
Nearly one-seventh of the world relies on livestock for their daily needs. Supplying not only food, but also wealth, status, dowry payments, livestock cannot always simply be replaced with industrial systems.
• Record costs and benefits.
Even though livestock contribute to greenhouse gas accumulation, they can also contribute to biodiversity, a healthy ecosystem, and improved carbon capture by plants and soil due to their fertilization capabilities when grazing is managed sustainability.
• Study best practice.
Research farms, a global network of them, purpose to evaluate the advantages of certain farming practices for the environment and economy. They are designed to serve as an example of responsible farming practice for both farmers and policymakers.
With these informative and thorough suggestions, hopefully sustainable changes can help make world hunger a thing of the past.

Connoisseurs of Comfort

By: Kate Serrano

There is always a good feeling about having pets around. Whether you are a cat or dog person, there are many ways on how pets help improve health. Pets are natural mood enhancers – just by watching a dog play or a fish swim can already make a person feel less stressed. This is the same reason why therapists prescribe a pet as a way of dealing with depression.

 Pets provide unconditional love and will listen to you talk for as long as you want to talk. Pets improve social interaction as they keep you engaged with others. A dog, for example, is a conversation waiting to happen. People stop and talk when they see someone walking a dog. And while socially uplifting, walking the dog also improves physical fitness. A good 30 minute walk or playing fetch will keep one moving, thereby meeting the minimum recommended physical activity for a day. Walking the dog also helps develop strong bones and prevent osteoporosis and painful fractures. It exposes you to sunlight, which is a good source of vitamin D. lastly, having a pet helps manage health conditions; owning a cat for example has long term health benefits.

In a study conducted for almost 20 years now, people who never owned a cat were 40% most likely to die of heart attack and have higher risks of cardiac diseases. And in another study, pet owners had lower blood pressure and heart rate than those without pets. Kids who grow up in homes with cats and dogs are less likely to develop allergies. Higher levels of immune system chemicals build a stronger immune system, keeping them healthy as they grow older.

So whether you consider having a dog, cat or even a hamster, it doesn't really matter. It’s already a good start to maintaining a healthy, happy life.

Sprouting Garlic? Eat it!

By: Daniela Silva

Naturally our bodies produce an excessive amount of free radicals which damage the body if it is greater than what we can handle in our bodies; therefore we consume antioxidant rich foods to counteract the damages.

Eating food with a significant amount of antioxidants provide us with a strong foundation for our immune systems; this prevents other molecules from oxidizing. Without antioxidants free radicals are left unchallenged and it further opens our systems to illnesses and diseases.

Scientists have noted that sprouted beans and grains are shown to be rich in antioxidant activity and grew curious as to whether or not garlic-when sprouted, become a beneficial source of antioxidants as well.

The activity within a sprouted clove after 5 days concluded that garlic produced a significant increase in antioxidants as compared to younger and fresher bulbs. With garlic being used as an aid in lowering blood pressure levels and cholesterol, it may be logical to age your garlic five days after sprouting!