Nutrition
Dietary management of Asthma
Fruits
This chapter discusses how we can manage asthma with our diet.
Asthma is a chronic disease of the lungs, characterised by obstruction of the airway, which may be accompanied by wheezing, difficulty in breathing, coughing and other symptoms.
Asthma is a very distressing disease which poses immense threat on one’s life. That being said, asthma is not a death sentence and there are many ways to optimise one’s life with asthma. We will discuss the dietary portion of that.
Foods to avoid
Before we know what to do, we must know what not to do. Some common foods which may trigger an attack include shellfish, nuts and some dairy products, among others. Avoiding these foods will go a long way to reduce the distress caused by asthma attacks.
Also, some food additives and preservatives such as sulphites, food colourings, monosodium glutamate, and salicylate are potential triggers. You should always check food labels to be able to avoid these.
Foods to consume
People with asthma may benefit from a diet rich in fruits, vegetables, whole grains, and omega-3 fatty acids. Foods with anti-inflammatory properties, such as berries, leafy greens, and fatty fish, may also be helpful in avoiding episodes.
One should always remember to drink adequate water, as this is universally beneficial to our overallhealth and also helps to thin mucous of the airway, thereby helping to curtail episodes of asthma.
Lifestyle modification
To help avoid frequent asthma attacks, we should avoid smoking and smoky environments, avoid alcohol and very cold beverages (including ice cream), manage emotional and physical stress, and last but not the least, stay away from and avoid known triggers (common triggers include house dust mites, pollen, animal fur or dander), among others.
In conclusion, asthma, as distressing as it is, can be an issue of minimal concern with adequate medical attention, which is never complete without dietary measures.
The writer is a Nutritionist and Chief Executive Officer of Holistic Health Consult. Email: info@holistichealthconsult.org
By AsareKorkor Bernice
Nutrition
Staying migraine-free with our diet
Eggs
In this chapter, we will be discussing how we can live a migraine-free life with our diet.
Migraine is a very painful and miserable type of headache. Migraine comes with a pulsating and throbbing pain in one part of the head. Other signs and symptoms include; nausea and vomiting, dizziness, and a high sensitivity to light and sound.
Some people can even tell when they are about to have a migraine because they see flashing light or zigzag lines, or they temporarily lose their vision. Other people may suspect a migraine is coming after they encounter something that commonly cause migraines. Many things can trigger a migraine, including anxiety, stress, lack of food or sleep, exposure to light and hormonal changes in women.
Drugs can help prevent migraine attacks or relieve symptoms of attacks when they happen. Lifestyle changes and nutrition also help a lot in preventing future migraines.
Foods to include
Magnesium rich foods such as oatmeal and sweet potatoes.
Melatonin rich foods such as oats, cherries and sweet corn.
Omega-3 fatty acid rich foods such as flaxseed, salmon, and herrings.
Riboflavin rich foods such as milk, eggs, and lean beef or pork.
Lifestyle modification
Cessation of cigarette smoking.
Moderation of alcohol.
Adequate rest/ sleep; at least 7 hours a night.
Adequate water intake; at least 8 glasses a day.
Adequate stress management.
Avoid very bright light and excessive noise.
Adequate exercise; at least 45 minutes a day for at least three times a week.
When migraines attack, they can distort our whole mood and prevent us from chasing our daily goals. That should never be taken lightly, and active application of the diets and lifestyle modifications mentioned above should be natural habits in our lives, to maintain that peace of mind we all deserve.
The writer Dr Bernice Korkor Asare is the CEO of Holistic Health Consult.
“Your diet your health, your health your wealth”
E-mail: holistichealthconsultgh@gmail.com
Nutrition
Ayikple
Ayikple
Ayikple is one of the delicious and nutritious akple recipe of the Ewes. Ayi in English means (beans). Beans contains protein and fiber that aids in the digestive system of the human being.
Beans also contains antioxidants that prevents chronic diseases. Ayikple is highly nutritious and gives energy.
Ingredients
– 1 cup of red beans
– Roasted corn flour
– 1 coconut
– Pounded/dried Herrings
– Anchovies (Aborbi)
– 1 large onion
– Tomatoes (fresh and paste)
– Ginger and garlic
– Pepper
– Oil (coconut or groundnut oil)
– Salt
– Seasonings
Method
– Wash and cook the red beans until it is well cooked and set it aside.
– In another saucepan, pour oil and chopped onions into it
– Add tomato paste
– Add blended Pepper, garlic and ginger
– Stir well and add salt and seasonings
– Add pounded/dried Herrings
-Add Anchovies (aborbi)
– Stir till the stew is well cooked
– Dish it and set it aside
– Crack coconut and blend it
– Sieve the blended juice
– Add coconut juice to the cooked red beans
– Add water and salt to taste
– Stir and allow to boil
– Add roasted corn flour and stir until it is evenly cooked
– Dish ayikple out and serve with the stew
