Healthy Foods and Exercises for Sinus

Sinus infection is a condition caused due to the swelling or inflammation of your sinuses. The swelling takes place when the sinuses become filled with fluid and get blocked. This condition causes clogged and stuffy nose, thick mucus, intense headaches and plenty of discomfort. Foods listed below make sinus infection worse and must be avoided.

Dairy products that cause mucus production

Dairy products almost always aggravate the problem of sinus infection. This is mainly because dairy products can cause an increase in the production of sinus-blocking phlegm. Increased production of the thick mucus leads to the narrowing of the sinus airways, thereby causing a rapid increase in bacteria.

Spicy foods that result in acid reflux

Although consuming hot and spicy foods can temporarily clear out your sinuses, they often leave you with clogged sinuses and runny nose. Moreover, hot and spicy foods also cause acid reflux or heartburn, which in turn aggravates sinusitis. Acid reflux brings the stomach acid up ad causes irritation and inflammation of the nasal cavity. This eventually results in swollen and blocked sinuses.

Alcoholic and caffeinated beverages that cause dehydration

Although the heat from caffeinated drinks can help to open up the nasal cavities, these drinks are diuretic and result in the dehydration of the nasal membranes. Sodas and alcoholic beverages also dehydrate the body and lead to the hardening of mucus. When this happens, the lining of the sinuses and nose become swollen. Moreover, these drinks can also trigger acid reflux which, as mentioned above, can worsen a sinus infection.

Processed foods that contribute to fluid retention

Processed and canned foods contain too much salt and cause the retention of fluid around the sinuses. These foods can also result in calcium deficiency, thereby making the infection worse. Some other foods that can cause fluid retention include smoked cheeses, meat, and fish.

Starchy Foods

Starchy foods like white rice, white flour, pies, macaroni, doughnuts, cupcakes, candies, and biscuits contain gluten and yeast and can result in a rapid increase in bacteria, thereby aggravating your infection. It is recommended to use honey or brown sugar instead of refined sugar. You should also avoid having canned or sweetened juices as they contain a lot of preservatives and carbohydrates that can make the infection worse. Drinking fresh and natural juices, on the other hand, can help to flush out the blockage.

Foods that cause allergies

Allergic reactions caused by eating certain foods are among the major reasons of sinus infections. Some of the most common food allergens that can worse the symptom of sinusitis include peanuts, shellfish, and eggs. Identify the foods that cause an allergic reaction in you and make sure to avoid them.
People who suffer from sinus infection should avoid having late night meals. This is because having meals or even snacks late at night can irritate the sinuses by causing acid reflux. It is also advised to avoid cold foods and drinks since they delay digestion and also cause the blocked nasal passages to become narrower.

Instead of having the above mentioned foods, you should increase your daily consumption of foods that contain omega-3 fatty acids. These healthy and essential fats have anti-inflammatory properties and help to reduce sinus swelling. Some other foods that are helpful to ease sinus infections include broccoli, bean sprouts, and asparagus. This is because these foods are rich in vitamin C and calcium. These simple dietary tips can go a long way in improving sinus infection.

3 of the Best Types of Physical Exercise

A daily exercise routine and a nutritious diet plan are the key to maintain a healthy weight and stay fit. Exercise helps to protect against various chronic illnesses like heart issues and diabetes by strengthening the immune system and improving blood circulation. Living a sedentary lifestyle is the primary cause of several medical conditions. Obesity, which is the main reason for some of the most serious health problems, is a result of inactive lifestyle and unhealthy diet. Performing physical activities daily is the best way to prevent many diseases and disorders.

Some reasons why you should decide to start exercising include building muscles and improving your physical appearance, strengthening the cardiovascular system, improving flexibility of the joints, building confidence, and lowering stress. Depending on the goals that you have, there are various forms of exercise that you can perform. To maintain healthy mind and body, everyone is advised is to exercises for at least thirty minutes daily. Some of the most popular types of exercises are discussed below.

Flexibility Exercise

The main aim of flexibility exercise is to enhance the movements of joints and muscles. Stretching and bending are two of the most common flexibility exercises. These exercises help to ease joint pain and prevent muscle stiffness. They are also effective in improving the breathing capacity, blood circulation, and posture. It is recommended to perform stretching exercises like yoga and tai chi before and after your workout session. This is a good way of reducing the risk of injuries and muscle soreness.

Aerobic Exercise

Aerobic exercise, commonly called as cardiovascular exercise, strengthens the cardiovascular system and promotes stronger muscles. The main aim of aerobic exercise is to improve the intake of oxygen by the cells of the body. Some of the most popular aerobic exercises include jogging, running, cycling, swimming, playing sports, kickboxing, and dancing. Regular cardiovascular workout routine is the best way of losing weight. For obtaining best results, cardiovascular exercises must be performed daily for about thirty minutes. An aerobic workout session must always be preceded by a short warm-up session.

Anaerobic Exercise

The main aim of performing anaerobic exercise is to build muscles and increase strength and endurance. An anaerobic exercise routine involves weight training, sprinting, and functional training followed by a cooling session. Some of the most common examples of anaerobic exercise include pull-ups, sit-ups, push-ups, rowing, and squats. Since anaerobic exercises are intense, they are performed for a much shorter duration than other exercises. This form of exercise is beneficial for weight loss as it helps to burn more calories by building and maintaining the muscle mass.

It is never too late to start off with an exercise routine. If you don’t get enough time, start being more active by performing simple day to day physical activities like walking or cycling to reach a nearby destination, taking stairs, etc. Regular Exercise and physical activities not only enhance your physical well-being, but also help to ease the symptoms of depression, stress, and other mental issues.

You need to understand that overdoing exercise or not accompanying an exercise routine with a healthy diet can harm your health. Hence, you need to strike a balance between a proper exercise routine and a healthy diet plan. Elderly people and those who have a history of medical problems should talk to their doctors about an ideal exercise routine for their condition.