(Family Features) For those with asthma, understanding what can trigger symptoms is a part of getting the condition under control. Some of the same things that cause allergies can worsen symptoms, but not every allergen is a trigger for everyone with asthma. The places where you live, learn, work and play can expose you to common asthma triggers like pet dander, dust mites, pests like rodents and cockroaches, mold, cigarette smoke, pollen, air pollution and more. Managing triggers is just one part of controlling asthma, however. Work with your health care provider to make an asthma action plan and keep track of your symptoms and where you are when they occur. Learn more at nhlbi.nih.gov/BreatheBetter.

SOURCE:
National Heart, Lung, and Blood Institute

Seafood is a treasure trove of essential nutrients and beneficial compounds that can significantly contribute to a healthy diet. From the omega-3 fatty acids that promote heart health to the abundance of vitamins and minerals, incorporating seafood into your meals can have a positive impact on your overall well-being. In this blog post, we will delve into the ten best healthiest seafood options, considering their nutritional content, sustainability, and potential contaminants.

1. Sardines:
   These small fish are incredibly nutritious, packed with omega-3 fatty acids, vitamin B12, vitamin D, and calcium. Sardines are also low in contaminants and are considered one of the most sustainable seafood options available.
2. Salmon:
   Salmon is well-known for its impressive omega-3 content. It also provides high-quality protein, vitamin D, vitamin B12, and selenium. Opt for wild-caught Alaskan salmon for the best nutritional benefits and sustainability.
3. Oysters:
   Oysters are a true nutritional powerhouse, rich in vitamins B12, D, and zinc. They are a sustainable choice and an excellent source of lean protein. Including oysters in your diet not only benefits your health but also supports local marine ecosystems due to their ability to filter water.
4. Mackerel:
   Mackerel is another fish that boasts high levels of omega-3 fatty acids, along with vitamin D, vitamin B12, and selenium. This flavorful fish is considered a sustainable choice and offers numerous health benefits.
5. Rainbow Trout:
   Rainbow trout is a deliciously mild-flavored fish that is packed with omega-3 fatty acids, protein, vitamin B12, and iron. It is a sustainable choice, particularly when sourced from responsible fish farms.
6. Clams:
   Clams are an excellent source of protein, vitamin B12, iron, and selenium. They are sustainable, low in contaminants, and make a versatile addition to dishes like pasta, chowders, and stir-fries.
7. Herring:
   Herring is an oily fish that delivers a healthy dose of omega-3 fatty acids, vitamin D, and vitamin B12. It is an eco-friendly choice and can be enjoyed smoked, pickled, or grilled.
8. Cod:
   Cod is a lean white fish that provides protein, vitamin B12, selenium, and phosphorus. It is known for its mild flavor and versatility in cooking methods.
9. Shrimp:
   Shrimp is low in calories and rich in protein, vitamin D, and selenium. Choose sustainably sourced shrimp to minimize environmental impact and ensure a healthier choice.
10. Anchovies:
    Anchovies may be small in size, but they are big in nutritional value. These tiny fish deliver omega-3 fatty acids, calcium, and vitamins D and E. They are also a sustainable choice when sourced responsibly.

When it comes to the healthiest seafood options, there is an abundance of choices that offer an array of essential nutrients while also being environmentally responsible. Sardines, salmon, oysters, mackerel, rainbow trout, clams, herring, cod, shrimp, and anchovies are all fantastic choices to boost your overall health while supporting sustainable fishing practices. Incorporate these nutrient powerhouses into your diet and savor the benefits they provide for your well-being and the planet.

What are the Risks of Eating Seafood?

Although seafood is a nutritious option to fulfill dietary nutrient gaps, there are some environmental and health concerns related to its consumption.

Seafood may contain toxins, viruses, parasites, and bacteria that can be harmful if consumed. To avoid getting sick, it is essential to cook fish and shellfish thoroughly. As per the USDA guidelines, most seafood should be cooked to an internal temperature of 145 degrees Fahrenheit.

Contaminants, including Mercury and Others

Overconsumption of certain seafood varieties can have negative health effects due to the presence of contaminants. For instance, specific fish species contain high levels of mercury, a heavy metal that can be easily absorbed by the body. Mercury accumulation is more common in larger fish, as they consume smaller fish that have ingested mercury-rich plankton. Consequently, larger and older fish are typically the most mercury-contaminated.

Regularly consuming foods high in mercury can result in mercury accumulation in the body, leading to health problems like high blood pressure, heart attack, and developmental delay in offspring. Mercury is toxic and can have detrimental effects on the body.

Mercury can have a greater impact on certain groups, such as pregnant and breastfeeding women, as well as children, who are more susceptible to its effects.

To reduce the amount of mercury in your diet, avoid consuming seafood like shark, certain types of tuna, swordfish, tilefish, and king mackerel as they have high mercury levels. Instead, opt for low-mercury options such as trout, cod, oysters, clams, herring, salmon, and sardines.

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Recommendations for Incorporating Seafood into Your Eating Plan

Eating seafood can boost the quality of your diet and support and protect your health. However, it’s important to consider the nutrition and environmental impact of seafood when narrowing down options to add to your diet.

Adding seafood to your diet can boost its nutritional quality and promote your overall health. However, it is essential to consider the nutritional composition and environmental impact of various seafood options before including them in your meals.

Read the article in Health titled Healthiest Seafood Options, Ranked for further insight into the topic. https://www.health.com/healthiest-seafood-8630471

https://stmdailynews.com/category/food-and-beverage/

(Family Features) Si tiene asma, sabe que los síntomas pueden aparecer rápidamente y luego empeorar.

Los factores que impulsan este desarrollo se llaman desencadenantes. Una parte importante del control del asma es saber cuáles son sus desencadenantes: en casa, en el trabajo, en la escuela o mientras está al aire libre.

Un proveedor de atención médica puede ayudarlo a determinar esto y luego podrá tomar medidas para evitar esos desencadenantes y respirar mejor.

En casa
Debido a que el asma generalmente se debe a alergias, los desencadenantes suelen ser alérgenos o cosas que causan reacciones alérgicas. Los alérgenos como la caspa de las mascotas, los ácaros del polvo, las plagas y el humo pueden empeorar los síntomas del asma en algunas personas y, en otras, incluso desencadenar un ataque de asma. 

El Instituto Nacional del Corazón, los Pulmones y la Sangre (National Heart, Lung, and Blood Institute, NHLBI) sugiere que puede resultar útil combinar algunas estrategias diferentes para ayudar a reducir la exposición a los desencadenantes.

Las personas sensibles al polvo pueden limpiar con una aspiradora con filtros de aire de partículas de alta eficiencia (high-efficiency particulate air, HEPA) y usar fundas para colchones y almohadas que eviten la exposición a los ácaros del polvo. Si es sensible a plagas como cucarachas y roedores, considere el manejo integrado de plagas, que implica eliminar y controlar plagas mediante métodos como trampas o veneno. Evitar el humo del tabaco, incluido el humo de segunda mano, puede resultar especialmente útil para algunas personas con asma.

En la escuela
El asma es una de las principales razones por las que los niños faltan a la escuela. En la escuela, los niños pueden estar expuestos a ácaros del polvo, plagas y moho, que pueden ser desencadenantes del asma en algunos niños.

Debido a que los niños pasan mucho tiempo en la escuela, puede ser útil que los maestros, el personal de enfermería escolar o los entrenadores sepan qué hacer si los síntomas de su hijo empeoran. Trabaje en equipo con un proveedor de atención médica para elaborar un plan de acción contra el asma y compártalo con los adultos de confianza de la escuela de su hijo.

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En el trabajo
El lugar de trabajo puede tener cientos de desencadenantes potenciales, como productos de limpieza a base de cloro, blanqueadores, tintes para el cabello y polvo metálico. Las exposiciones repetidas en el lugar de trabajo también pueden provocar nuevos desencadenantes. Informe a su proveedor de atención médica y a su supervisor del lugar de trabajo si hay síntomas nuevos o si los existentes empeoran en el trabajo.

Al aire libre
El clima cotidiano, como el aire frío y seco, puede provocar problemas respiratorios. La contaminación del aire también puede afectar el asma. Puede ser útil evitar algunos de los peores casos de contaminación si cambia el momento y el lugar en que hace actividad física. Intente evitar hacer ejercicio cerca de caminos muy transitados o zonas industriales. Visite airnow.gov para conocer la calidad del aire de su zona y evitar actividades al aire libre cuando la contaminación es más alta.

Controlar los factores desencadenantes es solo una parte de mantener el asma bajo control. Trabaje en equipo con un proveedor de atención médica para elaborar un plan de tratamiento contra el asma que incluya tomar medicamentos según se lo indiquen y hacer un seguimiento de sus síntomas y del lugar donde se encuentra cuando ocurren. De esa manera, podrá saber qué empeora o mejora su asma.

¿Quiere aprender más sobre el asma? Visite el programa Learn More Breathe Better® del NHLBI en nhlbi.nih.gov/BreatheBetter.

Foto cortesía de Shutterstock

SOURCE:
National Heart, Lung, and Blood Institute