According to experts, diet important to staying in good shape
Q: I’m 56 years old and in great physical shape, according to my doctor. What foods should I eat for more energy? A: The food you eat provides the nutrients and calories that fuel, protect and strengthen your body. Proper nutrition is the key to living a long, healthy life. Dr. Liz Applegate, a faculty member at the University of California, Davis, the nutrition columnist for “Runner’s World” and a nutrition consultant for the U.S. Olympic Team, has the following tips:
– Try a new brightly colored fruit every week for optimal disease protection.
– Try to eat fish at least two times per week. Some studies have shown that fish containing omega-3 fatty acids, like salmon and mackerel, help prevent heart disease, some types of cancer and even joint pain.
– Carbohydrates are the body’s most important ally for energy and endurance. A good example of an easily digestible source of muscle-fueling carbohydrate is potatoes. They are high in vitamin C and potassium, and are a good source of fiber. Potatoes are fat-free, and one medium potato contains only 100 calories.
– Try to cut down on saturated fats (found in animal products), hydrogenated fats and trans fats (found in many processed foods), which have been linked to heart disease.
– Beans, a great source of soluble fiber, not only will help control cholesterol, they’ll keep you regular, which might help prevent colon cancer.
A diet for physically active people should contain 60 to 70 percent carbohydrates, 20 to 30 percent fat and 10 to 20 percent protein.
You need to replace the fluids you lose through sweating. If you allow yourself to become dehydrated, you blood will thicken, making your heart work harder.
Q: How can I know if I have exercise-induced asthma? How is exercise-induced asthma treated? What sports are best for people with exercise-induced asthma?
A: For some individuals, exercise-induced asthma occurs within three to eight minutes of starting activity or exercise. For many, exercise-induced asthma occurs after stopping exercise.
“While everybody gets a little winded when they exercise, people with exercise-induced asthma also commonly experience a hacking cough, wheezing, and/or chest tightness. It is important, although not necessarily easy, to recognize the difference between poor conditioning and exercise-induced asthma. In well-conditioned athletes, symptoms of exercise-induced asthma may occur only with the most vigorous activity or exercise,” National Jewish Medical Research Center asthma expert Dr. Sally Wenzel said.
Fortunately, there is a simple and effective way of treating exercise-induced asthma. Wenzel notes that by using a prescribed inhaled “pre-treatment,” people with asthma should be able to participate safely and successfully in exercise, sports and physical activities. There are a number of medicines that can lead to complete control of exercise-induced asthma.
Sports or activities with intermittent periods of activity are least likely to cause asthma symptoms. Activity followed by brief rest periods can allow the person to regain control of their breathing.
“Sports such as baseball, softball, volleyball, tennis, golf and some track and field events all have intermittent rest periods. However, sports that require continuous activity like swimming, cycling, distance running and soccer also can be enjoyed by people with exercise-induced asthma. It is important to realize that people with exercise-induced asthma can participate in any sport,” Wenzel said.
With asthma controlled, she notes, a structured exercise program will improve conditioning and help weight loss. This, in turn, reduces cardiopulmonary work necessary for any activity, making asthma more difficult to trigger. Exercise to improve your asthma, and live longer and better as an added bonus.
(Send your questions to Steve Infanti at scinfanti(at)earthlink.net.)
AP-NY-10-08-03 1125EDT