哮喘（from nasm experts）

jacky

Asthma Sunday, February 15, 2009
by dotFIT experts

Asthma is a long-term disease that occurs when lung airways become inflamed, causing them to tighten and restrict breathing.  Certain substances irritate airways more than others, initiating a more severe attack.  Even though you may feel fine at times, the disease is permanent and can’t be cured.

Symptoms

• Coughing bouts.  Most severe during the morning or night, making it difficult to breathe.
• Wheezing.
• A tight chest.  Feels like something is squeezing or sitting on your chest.
• Shortness of breath and feeling as though you can’t get air out of your lungs.
  

Causes of symptoms

• Allergens from dust, animal fur, cockroaches, mold, pollens, grasses, and flowers.
• Irritants such as cigarette smoke, air pollution, chemicals, home décor products, and sprays (such as hairspray).
• Medicines including aspirin, other nonsteroidal anti-inflammatory drugs, and nonselective beta-blockers.
• Sulfites in food and drinks.
• Viral upper respiratory infections such as colds.
• Exercise (physical activity).  Read more about exercise-induced asthma here.
  

Impact of exercise

• May reduce resistance to breathing by stretching the lungs and bronchial tubes.
• Prevents obesity, which may be a risk factor for asthma.
  

Exercise specifications

• Mid- to late-morning exercise sessions recommended.
• Avoid temperature extremes and high humidity.
• Incorporate large-muscle aerobic activities such as walking, swimming, cycling.
• Perceived exertion should remain between 11 and 13 (on a 6-20 scale).
• Exercise sessions occur 1-2 times daily, 3-7 days/week.
• Sessions should last 30 minutes, if possible.
• Resistance training is recommended 2-3 days/week, initially with lighter loads and more repetitions (up to 16).
  

Nutrition & Supplementation
As always, eat your fruits and veggies, as well as seafood, nuts, and oils to give you the advantage over asthma.

Vitamin C – A natural antihistamine, 1-2 grams daily may help you breathe easier.
• Sources:  Citrus fruits and juices, brightly colored fruits and vegetables such as broccoli, brussels sprouts, and sweet   red peppers.
  
Vitamin E – May be able to fend off asthma attacks.
• Sources:  Sweet potatoes, fortified cereals, wheat germ, sunflower seeds, and canola oil.
  
Selenium – May make breathing easier for people with asthma.
• Sources:  Whole grains, seafood, and liver.
  
Magnesium – Seems to soothe muscle spasms in the bronchi that trigger attacks.
• Sources:  Seafood, nuts, legumes, and dark green vegetables.
  
• Lycopene – This carotenoid that gives many fruits and vegetables their pinkish blush may improve symptoms of exercise-induced asthma.
  • Sources:  Grapefruit, tomato juice, tomato sauce, and watermelon.
    
  
  

Resources

“Asthma” on the National Heart Lung and Blood Institute website:  www.nhlbi.nih.gov/health/dci/Diseases/Asthma/Asthma_WhatIs.html

“Asthma” on the Centers for Disease Control and Prevention website:  www.cdc.gov/asthma/

“Asthma and Allergy” on The American Lung Association website:  www.lungusa.org/site/c.dvLUK9O0E/b.33276/k.D288/Asthma.htm

The Asthma and Allergy Foundation of America:  www.aafa.org



References

Clark, Micheal A., Lucett, Scott C., and Rodney J. Corn.  2008.  NASM Essentials of Personal Fitness Training, 3rd ed.  Baltimore, MD, Philadelphia, PA:  Lippincott Williams & Wilkins.

Editors of FC&A Medical Publishing.  2004.  Fitness for Seniors:  Amazing Body Breakthroughs for Super Health.  Peachtree City, GA:  FC&A Medical Publishing.

“What Are the Signs and Symptoms of Asthma?”  National Heart Lung and Blood Institute:  Diseases and Conditions Index.  17 December 2008. <http://www.nhlbi.nih.gov/health/ ... ndSymptoms.html>

“What is Asthma?.”  National Heart Lung and Blood Institute:  Diseases and Conditions Index.  17 December 2008.
<http://www.nhlbi.nih.gov/health/ ... hma_WhatIs.html>





该贴已经同步到 jacky的微博