Allergic rhinitis is a common disease, frequently occurring, easy to cause paranasal sinus inflammation, bronchitis, etc. Healthy life style and reasonable nutrition intervention are beneficial to improve allergic rhinitis. Specific suggestions are as follows:
1. Diet plan
1. Food diversification (more than 15 kinds a day) to ensure a comprehensive intake of nutrients
2. Coarse grains are rich in vitamin B family, which is beneficial to maintain normal immune function and can partially replace daily polished rice and white noodles.
3. Sufficient intake of fruits and vegetables is the most important, 1 catty of vegetables per day, 0.5 catty of fruits; its rich carotene helps to maintain the normal function of the nasal mucosa, and vitamin C has anti-inflammatory effects
4. Foods such as fish/shrimp/lean meat should be as close as possible to the size of one palm every day; increase the intake of deep-sea fish, which has certain benefits against inflammation (except those who are allergic to seafood or aquatic products)
5. Strictly control the amount of vegetable oil used, no more than 25g per day, a large amount of vegetable oil intake may induce inflammation
6. Drink plenty of water, 1500ml per day, to promote the body's metabolism
Recipe example:
Breakfast: 1 bowl of multigrain porridge / 1 egg / 1 kiwi fruit / 1 cup of yogurt
Lunch: 1 small bowl of roast pork with carrots / 1 plate of seasonal vegetables / 1 bowl of rice
Extra meal: 1 orange
Dinner: 2 braised small yellow croakers / 1 small plate of dried celery / 1 bowl of vegetable soup / 1 bowl of rice
2. Exercise program
The following 7 types of exercises, it is recommended to choose one every day, and complete a round of exercise in 7 days
1. Walk 6000 steps
2. Badminton 40 minutes
3. Accumulate 10 minutes of plank support (each exhaustion)
4. Short jog for 30 minutes
5. 2 sets of push-ups + 2 sets of abdominal crunches (each exhaustion)
6. 40 minutes of aerobics (appropriate for gentle and comfortable intensity)
7. 2 sets of opening and closing jumps*100 times + 2 sets of squats*50 times
3. Life plan
1. Live a regular life without staying up late, rest before 23 o'clock every day, and ensure 8 hours of sleep a day
2. Stay outdoors as little as possible in spring and autumn, and use air purification systems in homes and cars
3. After outdoor activities, take a shower and wash clothes in time
4. Nutritional supplements
1. Antioxidant nutrients
Naturally extracted antioxidant nutrients contain rich and efficient antioxidant nutrients, which help remove free radicals generated by the body, timely metabolize garbage, enhance the body's resistance, and make the body in a relaxed state. Such as grape seed extract, anthocyanin, astaxanthin, etc., are very high-quality antioxidant nutrients
2. Compound probiotics
Probiotics are the most important beneficial bacteria in human intestinal tract. They are the key to protecting intestinal health and play a very important role in human intestinal health and immunity. When choosing probiotics, you should choose appropriate nutrient supplements according to your needs and the population.
(1) Different groups of people, babies, toddlers, pregnant women, women and broad-spectrum probiotics
(2) Probiotics, choose a variety of probiotics. The more types of probiotics, the more stable it will survive in the intestinal tract
(3) The more beneficial bacteria are selected, the easier it is to colonize and survive in the intestine
3. Pay attention to chronic food allergy detection
Focus on food intolerance, put forward the harmful effects of intolerant food on the human body, but also a relaxed state of the body.
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