2017 September Article Archives

Air pollution and your body.

Air pollution is a very real health risk to the elderly and children but even able-bodied individuals run the risk and have to pay a hefty price in ill health!

Air we breathe

Air pollution is the contamination of air by smoke and harmful gases such as oxides of carbon, sulphur and nitrogen. It is often caused by exhaust fumes from vehicles, burning of fossil fuels, harmful gasses emanating from things such as paint, plastics in production, petrochemicals such as diesel, as well as radiation spills or nuclear accidents.

In-door air can be polluted by cigarette smoke, especially second-hand smoke, inadequately ventilated ares where gas or fuel-burning heaters (oil burners, wood stoves, fireplaces, etc) may rob oxygen from the air you breathe.

Physical effects of air pollution

The negative, physical effects of pollution on your body and your overall health are closely linked to the type of air pollution you’re most frequently exposed to and the period of exposure.

Short-term physical health effects

Short-term air pollution is linked to eye, nose and throat irritations, asthma and allergies as well as upper respiratory infections such as bronchitis and pneumonia.

Bronchitis is caused by the inflammation and irritation of the bronchial tubes in the lungs. It is the cause of a nasty cough, tightness in the chest, fatigue, sore throat and a runny nose. Severe cases may lead to pneumonia, a much more serious infection that may cause long-term damage to your lungs. Bronchitis can become chronic and in combination with chronic asthma and emphysema lead to chronic obstructive pulmonary disorder (COPD). Seventy-five per cent of people with chronic bronchitis are or were heavy smokers!

Asthma is the Greek word for “panting”. This condition causes the inflammation and obstruction of the airways that leaves you gasping or panting for breath. It’s a very uncomfortable, even scary experience that you will do well to avoid.

Allergies come in many forms but are most commonly caused by particles in the air that cause itchy, watery eyes, runny, stuffy noises, sneezing, headaches, etc.

Long-term physical health effects

Long-term physical health effects may include chronic obstructive pulmonary disorder (COPD) and lung cancer and may even lead to damage to your brain, nerves, liver and kidneys.

COPD is a condition that makes breathing difficult because your airways and air sacs lose their shape and become distended or floppy. Chronic bronchitis and emphysema are common COPDs. Emphysema may even make breathing without being strapped to an outside oxygen source impossible.

Lung cancer, the uncontrolled growth of abnormal cells in one or both lungs, is a serious threat to your health. Not only can it develop into tumours in your lungs but it can also impair your lungs’ primary function of supplying oxygen to your entire body. Lack of oxygen to the body, especially your heart, can have fatal consequences.

Truck drivers, dock- and railroad workers may be more susceptible to lung cancer as well as heart- and COPD-related death because of their long-term exposure to diesel emissions while on the job.

Sources

Huhes, M. 2014. Diseases caused by air pollution. Retrieved from: http://www.livestrong.com/article/176670-diseases-caused-by-air-pollution/
Huhes, M. 2015. Physical effects of pollution. Retrieved from: http://www.livestrong.com/article/137996-physical-effects-pollution/
Seven kinds of environmental pollution. Retrieved from: http://www.sustainablebabysteps.com/kinds-of-environmental-pollution.html

zara2021-04-13T12:12:30+00:00

How to eat for better eyesight.

The saying that “mom knows best” really does apply when you’re told to eat your carrots for better eyesight but, in addition to vitamin A (or rather provitamin A like the carotenoid beta-carotene), there are various nutrients which are beneficial for healthy eyes.

These nutrients include the ACE vitamins, namely vitamin A, vitamin C and vitamin E, minerals like zinc and then also lutein which acts as an antioxidant and helps to reduce cell damage.

A safe rule of thumb to make sure you are getting these nutrients from your food is to eat plenty fruit and vegetables that are bright in colour, especially those that are green, red or yellow. Try to include some of the foods listed below in your meals whenever you get the chance:

Brussel sprouts, kale, spinach, cabbage, dark green lettuce
Oily fish like tuna or mackerel
Citrus fruits, pawpaw, kiwis, dried apricots
Red, green and yellow bell peppers, butternut, pumpkin, carrots and beans
Red meat and poultry

Recipe ideas

Try your hand at tuna salad wraps: chop, very finely, some cucumber, kale and red pepper and mix together in a bowl. Using a bread knife, slice some cabbage very thinly and then mix in with the rest of the ingredients. Then add some tuna and a little balsamic vinegar and mix well. Place a wrap on your plate, scoop a bit of the salad mix onto the wrap, fold closed and enjoy!

Make a tasty morning smoothie: Blend together banana, milk (or a non-dairy alternative like almond milk) and some baby spinach. Pour into a glass and top with finely sliced kiwi, almond slivers and chia seeds.

Treat yourself to easy honey mustard grilled chicken: Grill sliced chicken breasts in the oven until cooked through. While grilling, prepare the sauce in a small pan on the stove over medium heat by mixing honey, wholegrain mustard and a little olive oil together (choose a honey mustard ratio to your liking). Add a little water if you want a sauce that is a bit runnier. Remove the chicken from the oven, place on a platter and pour the sauce over it. Top with chopped, unsalted nuts (like macadamias or cashews) and very finely chopped dried apricots (or if you’re not a fan of apricots, use red and yellow peppers instead).

If you feel that you are not able to get a varied intake of fresh produce, speak to your healthcare provider about a multi-vitamin, multi-mineral supplement.

Sources

Vitamins in everyday life (Vitamin Information Centre, South Africa)
www.webmd.com

zara2021-04-01T12:57:30+00:00

Eat together to improve family wellness.

Making enough time to eat together may seem challenging these days with the very demanding schedules we all have, but sitting down and eating a meal as a family is hugely beneficial for all involved, especially for children.

Whether it’s making a meal from scratch, eating at a restaurant or sharing take-aways, start with a few meals together to see some of these positive impacts:

Creating a healthy relationship with food: Children learn by watching those around them. If they see that you have a healthy relationship with food, they are likely to develop the same type of relationship with it.
Learning to like new foods: If your young children see you enjoying a new type of food in a relaxed environment, they are likely to try the new food eventually.
Learning table manners: Children are likely to learn about table manners from those they eat with most often, so having a family meal will allow them to mimic what you are doing.
Better portion control: Eating while relaxed and eating slowly allows for better digestion and better portion control as it’s easier to know when you’ve reached the point of being full.
Structured family time: Sitting down to eat at the table together allows some time to switch off from the work and school day. Without distractions, eating as a family allows the opportunity to talk about each other’s days, concerns and future plans.
Some research has pointed to an association between five or more family meals being eaten together and improved self-esteem, better grades, improved psychological adjustment and better nutrient intake, especially in teens.
Meal times help to keep food in its place: by creating a specific time when food is eaten and enjoyed, it teaches children that the time between meals should be focused on things other than food, again helping to create a healthy relationship with food.

If you’re preparing a meal from scratch, get your children involved with easy tasks. This allows them to appreciate the ingredients that go into a meal, inspires a little creativity, creates opportunity to improve dexterity and coordination, and creates even more family time together.

Sources

Sound Bites nutrition material

The Ellyn Satter Institute

zara2021-04-12T10:05:50+00:00