Diet and exercise are key to promoting healthy living—especially if you are one of the many African Americans who are afflicted with sickle cell disease (SCD).
Sickle cell disease is a group of red blood cell disorders which affect hemoglobin, a protein molecule in your red blood cells that delivers oxygen to cells throughout the body. Shortness of breath, fatigue, anemia and chronic pain are some of the symptoms of this condition. That’s why a balanced diet and customized exercise regimen are key to combatting these challenges, and living well with sickle cell.
Focus On a Balanced Diet
Pay attention to the nutritional content of the foods you eat to ensure you are giving your body the proper amount of fiber, vitamins, minerals and energy that it needs to function at its best.
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First, drink plenty of water. No diet is complete without your daily intake of water. Dehydration can make you more susceptible to a sickle cell crisis so aim for eight glasses of water a day. If you plan to increase your exercise or spend time in a hot climate, make sure you drink more water.
Eat a balanced diet that contains the following fruits and vegetables:
- Oranges
- Bananas
- Apples
- Carrots
- Broccoli
- Spinach
- Tomatoes
- Kale
- And many more!
Fruits and vegetables provide you with fiber, folate, Vitamin A, Vitamin C and potassium, which are needed to keep your body healthy. And, don’t neglect the leafy greens. These are an excellent source of folate, which is key in red blood cell formation and healthy cell growth. Pair your food with grains for a more diverse menu of nutrients. Consult your dietician for specific recommendations that will best help you achieve your goals.
Exercise Tips
Many patients with sickle cell have been directed to avoid strenuous levels of exercise due to the risk of heart problems, and episodes of severe pain known as vaso-occlusive crises. Research has shown that you can exercise if you have sickle cell disease, but it is recommended that you perform low-to moderate intensity exercises. This can boost muscle oxygen supply, keep blood circulating and help to reduce pain symptoms.
Avoiding strenuous activities, like taking a boot-camp class or mountain climbing, will help prevent full-blown pain episodes and visits to the ER. These activities reduce oxygen levels in the blood and can cause increased blood flow, leading to serious complications.
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It can be difficult to determine what types of fitness routines will be beneficial without dealing with the intense side-effects of sickle cell, so here’s a list of few low-impact workouts to help you make exercise a safer part of your healthy lifestyle goals:
- Walking
- Yoga
- Heated Water aerobics
- Low-impact dance classes
- Row-boating
The CDC recommends 150 minutes of moderate activity each week, and these exercises can help you achieve that goal. Even walking for at least 30 minutes a day at a slow, steady pace can lead you to a healthier lifestyle. Exercises like yoga will help you relieve stress and learn proper breathing techniques which will supply you with an increased level of oxygen.
Remember to avoid pushing yourself beyond your limits. No matter which workout best suits your preferences, always remember to stretch your muscles before and after physical activity. You should also stay hydrated and take rest breaks as needed. Most importantly, consult with your physician before starting any new fitness regimen to ensure you are following safe practices.
