HOW AIR QUALITY AFFECTS ATHLETIC PERFORMANCE

Outdoor workouts could expose athletes to the unhealthy effects of air pollution. Due to growing concerns about climate change, exhaust emission and industrial wastes in some cases, the air quality in big cities may not be as fresh. Studies have shown that inhalation of polluted air can lead to decreased lung function, difficult breathing, coughing and bronchospasms related symptoms induced by regular exercise. During light to moderate exercise, athletes take in more air with each inhalation in order to meet increased oxygen demands. This could prove to be tricky as air is now inhaled through the mouth, bypassing the natural filtration system of the nose. As the exercise becomes more intense and breathing increases, different air pollutants get inhaled and travel to the respiratory system unfiltered. Here we consider two factors that could pollute the air, affecting the health of athletes.

Ozone

Although this is not directly released into the air, chemical reactions between volatile organic compounds, sunlight, and heat create the ozone leading to reduced lung functions for athletes that engage in outdoor exercise when the concentrations are at its peak. The Ozone concentration is usually high at midday when solar radiation is at its peak and low during winter.

Particulate Matter

Recent studies have shown that athlete output tends to decrease in high particulate matter conditions due to the impairment of vasodilation in the peripheral vasculature. The safer the air is from automobile exhausts, the better an athlete’s performance will be as particulate matter concentration increases when the environment is polluted by emissions from automobile exhausts.

Short-term Effects of Air pollution

Athletes who are regularly exposed to air pollutants could suffer from asthma in cases where dehydration is associated with polluted air inhalation. Exposure to these air pollutants can also lead to Airway Hyper responsiveness (AHR) – a condition that causes not only to asthma, but could lead to Chronic Obstructive Pulmonary Disease (COPD).

Long-term Effects of Air pollution

The long-term effects of air pollution to athletes should be taken seriously. Some studies have shown that people who live in areas of high particulate matter concentration are more likely to die of heart attacks. This is especially a concern for endurance athletes as they breathe in more deeply than any other person – inhaling polluted air will be even more detrimental for them.

While outdoor exercises could be dangerous as air pollution is a constant problem, it will be unwise for an athlete to completely opt in for 100 percent indoor exercise. For this reason, an athlete should take necessary steps to avoid polluted environments. This they can do by engaging in early morning or late evening workouts when the ozone concentration is at its minimum, athletes could also avoid congested roadways as emissions from automobiles could be detrimental. Athletes could also train indoors when necessary if outdoor exercise does not seem viable at the time.

 

Home Air Quality Check for Healthy Indoor Air

Renaud Air offers accurate air quality tests. Learn more about the air you breathe at home.

5 Health Benefits Of Fresh Air

While growing up, the activities we engaged in – swinging at the park, cruising on bikes with friends and generally participating in outdoor activities actually go a long way to provide us with fresh, healthy air. However, as adults, most of our time is spent indoors. Scientific studies have shown that some fresh air outdoor will really do you some good.

Fresh Air Can Boost your Immune System

Engaging in outdoor exercise leads to an increase in natural killer cells, monocytes, and neutrophils which can boost immune function. Fresh oxygen leads to improved white blood cell function which can help fight against germs and bacteria. So it may just be about the right time you stepped out of your office or close quarters that expose you to a lot of germs and breathe in some quality air.

Fresh Air is great for your Lungs

When sitting at a confined place, air flow is not as great – apical breathing which involves inhaling air into the top of your lungs is more of a normal experience. On the other hand, outdoor activities – jogging or taking a walk can increase diaphragmatic breathing so your breathing is deeper, ensuring air is drawn to the bottom of the lungs. More airborne toxins are expelled through this process, helping to cleanse your respiratory system.

Improved Cell Function

Fresh air or oxygen improves the efficiency and function of your body cells. Fresh air helps you digest your food properly – more reason you are advised to take a small walk outside after eating. Fresh air also aids tissue renewal, muscle contraction and production of hormones.

Fresh Air improves Happiness

The amount of fresh oxygen you inhale determines the amount of serotonin in your body and serotonin release can significantly lighten your mood, promoting a sense of happiness and well-being. This is the reason you feel happy and relaxed whenever you engage in mild outdoor activities in the presence of fresh air. Every individual loves to be happy, everyone should love fresh air!

Improved Brain function

20% of inhaled oxygen is used by your brain to function. Hence, for optimal brain activity, it is only normal that you engage in more outdoor activities to improve your brain function so you can concentrate, focus and think better.

There is an abundance of fresh, clean air around us and for this, we are lucky. Avoid staying in polluted areas and engage in outdoor activities as much as possible and experience a happier, fresher life.

 

Home Air Quality Check for Healthy Indoor Air

Renaud Air offers accurate air quality tests. Learn more about the air you breathe at home.

How Indoor Air Pollution Affects Your Health

Indoor air pollution can be really detrimental to the health sometimes even more dangerous than outdoor air pollution. Contaminants such as gases and particles can pollute the air of the indoor environment and could lead to respiratory disease, or even cancer in some cases. It is important we recognize these pollutants and do all we can to avoid them in our immediate environment.

Cancer

This could arise if asbestos is in your home. Asbestos could be found in various materials used in the construction of homes such as coatings, ceiling, building materials; floor tiles and paints although newer products today do not contain asbestos. However, if found in your home, asbestos could lead to asbestosis, lung cancer, mesothelioma and other related cancers.

Infectious Diseases

Contaminants such as bacteria, dust mites or animal dander in the home could lead to serious health effects such as throat irritation, flu, asthma and other infectious diseases.

Irritation of delicate body parts

Formaldehyde is another source of indoor pollution which could lead to irritation of the eyes, throat, nose, as well as allergy and in some cases, it could lead to cancer. In fact, its production has been banned in the United States since 1970 but can still be found in wood floors, paints, and sealants so they could still find their way to your home.

Respiratory Diseases

Tobacco smoke that can come as a result of indoor and outdoor activities could be a source of indoor air pollution. Individuals who inhale tobacco smoke could suffer from pneumonia, bronchitis, irritation of the respiratory tract, lung cancer, heart related diseases and emphysema.

Heart Diseases

Indoor air pollution could lead to diseases of the heart. This is especially true for those who might have suffered a heart attack before the pollution of the indoor environment. Individuals could suffer from heart failure – where the heart is too weak to carry blood around the body. Those affected could also experience angina – chest pain that arises when enough oxygen rich blood does not get to your heart. Heart rhythmicity could also be at risk with problems like arrhythmia – too fast or too slow heartbeat, arising. Diabetic patients could also be at risk here as they are likely to have unpleasant heart conditions due to indoor pollution.

Everyone deserves a good life, therefore ensuring you breathe in the only fresh air almost 100 percent of the time is the best way to avoid health risks associated with air pollution. Young children inhale much more air than adults in relation to their body weight. For this reason, they are more likely to inhale contaminants in polluted areas. Older ones, on the other hand, have weaker heart, lungs and defense systems and so more oxygen is definitely needed to provide needed support to their aging cells.

 

Home Air Quality Check for Healthy Indoor Air

Renaud Air offers accurate air quality tests. Learn more about the air you breathe at home.

Breathing Clean Air Means Healthier Children

Children breathe in more air than adults as they have lungs still undergoing development and they inhale more air per pound of their body weight than adults do. For this reason, children are more susceptible to air pollution than adults. Indoor air pollution is even more dangerous as there is usually general lack of ventilation and air flow, leading to the presence of contaminants that kids can easily be exposed to. For your kids to be healthy, you must take necessary steps to ensure they avoid environments that are polluted. There are various ways you can achieve this and have a happy, healthy child.

No Smoking

Do not smoke or allow anyone smoke in the presence of your child. If you do smoke, you could wear a smoking jacket and remove it before you enter a child care premises or an environment where children may be found.

Limit Perfumes and Fragrances

Artificial air fresheners and scented candles contain chemicals, including dangerous solvents which help achieve the purpose of providing fragrance and scented atmosphere. These chemicals should be avoided in homes where there are children and in the place of them, essential oils may be used.

Use Less Toxic Cleaning Products

Many ingredients in cleaning products pollute the indoor air, making breathing fresh air a huge task. Use of these cleaning products could lead to irritation of the eyes, skin and damage to the respiratory tract and natural environment. Using biodegradable cleaning products are not only less toxic but they will do less damage to the health of your kids.

Pest Management

Integrated Pest Management is an effective, chemically free alternative to the use of pesticides to control pests. The Integrated Pest Management has little or no hazardous effect to people especially kids, the environment, and properties in the environment.

 

In reality, less pollution and availability of fresh air could set your child on the path to a long, healthy and satisfying life. You owe children under your care 100 percent protection at all times and there is no better way you can do this than ensuring your kids breathe in only fresh air at all times as much as you can control. Air pollution really affects the health of your child, so definitely clean, fresh air really matters. While engaging in any outdoor activity, you could take your child out for a walk depending on the age of the child or allow them to have a great time with their friends in the park or neighborhood. This will go a long way to improve their breathing experience and ensure they also do well in their academics as a healthy child is a happy child.

Protect Your Children from  Indoor Air Pollution – We conduct FREE  Home Air Quality Test!

air quality test hong kong renaud

Featured Product: Weber Performer Premium – 57cm (22.5″)

The Weber Performer Premium charcoal grill has a cooking area of 363 square inches. It features a built-in lid thermometer, Gourmet BBQ System hinged cooking grate and aluminized steel One-Touch cleaning system. It’s the ideal choice for your next cookout.

Venture to the backyard, where your mood will gently change. Finish mixing salad on the side table while grates heat in preparation for the main course.
Once all is done, and the timer sounds, take in the warm feeling of serving company amazing food. Charcoal grilling meets everyday life with the Performer Premium charcoal grill.

Get grilling with the Weber Performer Premium Charcoal Grill. This is an easy way to surprise and delight the barbeque lover you know.

The Weber charcoal grill has a cooking area of 363 square inches. It features a built-in lid thermometer, Gourmet BBQ System hinged cooking grate and aluminized steel One-Touch cleaning system. It’s an ideal choice for your next cookout.

This grill comes with locking casters, so you can roll it into place and expect it to stay there. The weather-protected CharBin storage container lets you keep your fuel dry and safe while you aren’t using it. The three tool hooks allow you to keep your tongs, spatula and brush ready.

  • Primary cooking area: 363 sq in
  • Gourmet BBQ System hinged cooking grate
  • Porcelain-enameled bowl and lid
  • Aluminized steel One-Touch cleaning system
  • Removable, high-capacity aluminum ash catcher
  • Tuck-Away lid holder
  • Rust-resistant aluminum damper
  • Lid handle with heat shield
  • Removable backlit LCD cook timer
  • Two Char-Basket charcoal fuel holders
  • Painted metal work table
  • Heavy-duty steel cart frame
  • Three tool hooks
  • Built-in lid thermometer
  • Weather-protected CharBin storage container
  • Wire bottom shelf
  • Two durable all-weather 8″ rubber molded wheels
  • Two locking casters
  • Owner’s guide
  • Model# 15401001 charcoal grill

Get it now! For only HK$6,190.00 

FREE SHIPPING AND FREE ASSEMBLY!

Top 10 Health Benefits of Drinking Water

Water is the main component of the human body. In fact, the body is composed of between 55 and 78 percent water, depending on body size. Adequate and regular water consumption has numerous health benefits. As an added plus, it has no calories, fat, carbohydrates or sugar.

The amount of water you consume every day plays an important role in maintaining a healthy body. Experts recommend drinking eight to 10 glasses of water each day to maintain good health.

Furthermore, the National Academy of Medicine has determined the adequate intake of total beverage per day (AI) to be about three liters or 13 cups for men and 2.2 liters or nine cups for women.

Water helps keep the body well hydrated, which is essential because almost every cell in the body needs water to function properly.

Here are the top 10 health benefits of drinking water.

1. Relieves Fatigue

If you often feel tired, there is a high chance that it could be due to inadequate consumption of water which makes the body function less efficiently. In fact, fatigue is one of the first signs of dehydration.

When there is less water in the body, there is a drop of blood volume which causes the heart to work harder to pump oxygenated blood out in the bloodstream, and other major organs also work less efficiently. Thus, drinking adequate water can help your body function better and reduce fatigue.

2. Improves Mood

Research indicates that mild dehydration (even one or two percent lower hydration level of hydration than optimal) can negatively affect your mood and ability to think.

A small study conducted on 25 women and published in the Journal of Nutrition found that being dehydrated can take a toll on your mood and cognitive function. The color of your urine is a good indicator of your level of hydration. The lighter the color the better the level of hydration and vice versa.

3. Treats Headaches and Migraines

If you have a headache or a migraine, the first thing that you can do to get some relief is to drink plenty of water. Headaches and migraines are often caused by dehydration.

In a study published in the European Journal of Neurology, researchers found that increasing water intake helped reduce the total number of hours and intensity of headaches in the study participants.

4. Helps in Digestion and Constipation

Water also improves the functioning of the gastrointestinal tract. This helps in digestion and prevents constipation. Inadequate water in the body often results in constipation as the colon pulls water from the stools to maintain hydration, thereby making them harder and difficult to pass.

Drinking sufficient water boosts your metabolism and helps the body properly break down food. This helps your digestive system work well and promotes regular bowel movements. Warm water, in particular, is good for digestive health.

5. Aids Weight Loss

In a clinical trial, scientists found that drinking two eight-ounce glasses of water prior to meals can help suppress appetite and hence support your weight loss efforts. When you drink water, it fills your stomach and reduces the tendency to eat more.

Plus, it helps increase the rate at which the body burns fat, and promotes the breakdown and elimination of fat cells.

Calorie-free water is also a great replacement for high-calorie drinks like alcohol, sugary fizzy drinks, and sodas that often contribute to weight gain.

6. Flushes Out Toxins

Water is an excellent detoxifier as it helps flush out toxins from your body and get rid of waste primarily through sweat and urine.

It also promotes kidney function and reduces kidney stones by diluting the salts and minerals in urine that cause kidney stones.

Though you need to drink an adequate amount of water throughout the day, experts warn against drinking too much water (although uncommon still, it is possible) as it may reduce your kidneys’ ability to filter out waste.

Thus, it is recommended to drink the amount of water your body requires. As the amount of water required by the body tends to differ from one person to another, it is usually suggested to drink to your thirst, and also include other fluids and foods with high water content in your diet.

7. Regulates Body Temperature

An ample amount of water in the body also helps regulate body temperature. The thermal properties of water and its ability to release heat from the body when sweat evaporates from the surface of the skin greatly helps maintain an even body temperature.

A well-regulated body temperature also will make you feel more energetic when exercising. Water also helps keep your joints and muscles lubricated, thus preventing cramps and sprains.

8. Promotes Healthy Skin

Water keeps the body well hydrated and improves capillary blood flow, which promotes healthier and younger-looking skin. Water helps replenish skin tissues, moisturizes skin and increases the elasticity in your skin.

When the body gets enough water, your skin will feel moisturized and it will look fresh, soft, glowing and smooth. Also, water helps prevent and treat soft lines, scars, acne, wrinkles and other aging symptoms.

9. Relieves Hangover

Drinking water works as a simple yet effective way to get rid of hangover as well. Being a diuretic, alcohol causes you to pee much more than you take in. Thus, water helps rehydrate the body and speed up recovery.

Experts recommend drinking 16 to 20 ounces of water at night before going to bed after you have had too much alcohol.

10. Beats Bad Breath

Bad breath is a clear sign that you may not be drinking sufficient water. It keeps your mouth moist and washes away food particles and bacteria. It also dilutes the smelly compounds that oral bacteria create.

So, drink sufficient water and also rinse your mouth with water, especially after having a meal or snack to control odors and remove bacteria and food debris stuck between your teeth and gum line.

To conclude, it is essential to make necessary efforts to drink adequate amount of water daily. To derive the various health benefits of water, make sure to drink filtered water. Along with water, also take more fluids and eat more fruits and vegetables that are high in water content.

How to Grill Salmon on a Cedar Plank

Cedar plank grilling is an easy way to infuse salmon with a lush, smoky, aromatic flavor. Follow these 4 simple steps to get this grilling technique just right.

If you have never used wooden grilling planks, don’t worry — we’ll show you how in four easy steps. To get started, pick a plank-grilled salmon recipe you want to try.  Her something you can try,  simple but delicious Lime Barbecue Salmon Sandwiches.

Step 1: Choose a grilling plank

Cedar lends the most intense, aromatic flavor to salmon, but other woods are excellent for plank-grilling, too. We highly recommend the Weber Firespice Cedar Plank for that excellent smoke and flavor. 

Step 2: Prepare the plank

Plank-grilling gives salmon the flavor imparted by a smoker with the convenience of a grill. Be sure to prepare your wood properly to increase moisture for cooking and prevent burning.

Take these steps to prepare your wooden grilling plank:

  • Rinse the plank with water to remove any dust.
  • Fill a sink or other large container with water.
  • Submerge the plank in the water, placing a weight on top of it. Soak the plank for 1 to 4 hours.
  • Enhance the plank’s flavor by adding 1 tablespoon salt to the water. If desired, you may also stir in 1/2 cup apple cider vinegar, white wine vinegar, citrus or berry juice, or flavored liqueur to add more flavor.

Step 3: Prepare the salmon

Leave the salmon filet whole, cut it into serving-size portions, or use individual salmon steaks. You can add a dry rub, marinade, or herb mixture to flavor the salmon. Apply rubs to the salmon up to 24 hours in advance. Add marinades or herb mixtures to the salmon 2 hours or less before cooking.

Step 3.5: Prepare the grill for direct grilling

For a charcoal grill:

  • Light coals using lighter fluid, an electric starter, or a chimney starter. (If using lighter fluid, wait 1 minute before igniting the fire.) Let the fire burn until the coals are covered with a light coating of gray ash.
  • Arrange coals evenly across the bottom of the grill, covering an area 3 inches larger on all sides than the plank.

For a gas grill:

  • To light a gas grill, open the lid. Turn the gas valve to “on” and ignite the grill as directed by the manufacturer. Turn the burners on high. Close the lid and preheat the grill for 10 to 15 minutes.
  • Reduce heat to medium.

Step 4: It’s Grill Time! 

  • Place the plank on the grill rack and allow it to preheat for about 5 minutes, or until it begins to crackle and smoke.
  • Lay the salmon onto the plank, cover the grill, and allow the salmon to cook for 12 to 20 minutes, depending on its thickness.
  • To test for doneness, insert a fork into the thickest part of the salmon. If it flakes easily, it’s finished cooking.