It’s crucial for you to keep track of your asthma based on the severity and frequency of symptoms. Learn how a healthy diet focused on inflammation-fighting supplements and food can help you control your asthma more effectively (blog and link).
While asthma is a chronic inflammatory respiratory condition and there is medication to prevent emergencies, you can decrease the likelihood of asthma emergencies by incorporating healthy foods and lifestyle changes into your life. This blog will discuss signs, symptoms, and risk factors.
What is Asthma?
Asthma is the inflammation and narrowing of the airways, making breathing (air moving in and out of the lungs) difficult. As you might know, each type of asthma is distinctive and has its triggers. Learn about the most common types of asthma and their symptoms and complications:
- Allergic asthma: typically affects most asthma individuals, which tends to be triggered by dust mites, pollen, pet dander, and more (allergens).
- Non-allergic asthma tends to develop in adults and is triggered by physical activity, environment, infections, medication, and stress.
- Occupational asthma: induced by exposure to chemicals, dust, fumes, etc., at work. Depending on the period length of exposure, this asthma can cause permanent asthma symptoms.
- Exercise-induced bronchoconstriction (EIB): Exercise-induced asthma is triggered by physical activity and occurs during or after exercise for a short period—most people with asthma experience EIB during exercise.
- Aspirin-induced asthma: this type of asthma doesn’t show up until adulthood. It is triggered by taking NSAIDs (e.g., ibuprofen, Advil, Motrin, naproxen, and other cold medicines).
- Cough-variant asthma: instead of wheezing like other asthma attacks, this asthma gives you a nonstop cough. Unfortunately, over-the-counter cough medications do not relieve asthma patients of coughs.
- Obesity asthma: there is a strong link between the weight of overweight and obese individuals and the probability of developing asthma.
Asthma Symptoms and Complications
- Weak immune system
- Inflammation
- Wheezing
- Coughing
- Chest tightness
- Shortness of breath
- Lack of sleep
- Increase body fat
- Lack of mobility
- Developing other chronic diseases (diabetes, cholesterol, osteoporosis)
What causes asthma?
There is no definitive answer on why someone people develop asthma and others do not, but there is research that points to genetics and environment. Here are the risk factors, causes, and triggers of asthma:
Causes and Risk Factors
Researchers believe that these factors increase your chance of developing asthma.
- Blood relatives that have asthma or allergies
- Being allergic (e.g., hay fever, pollen, dust, etc.)
- Developing eczema
- Being overweight or obese
- Smoking
- Living with others that smoke (inhaling secondhand smoke)
- Living in big cities due to constant exposure to pollution
- Working in farming, hairdressing, manufacturing, refineries, etc. (constantly being exposed to chemicals)
- Lifestyle (not exercising or eating a low-nutrient diet)
- Poverty
Asthma Triggers
Asthma triggers vary per person and the type of asthma that they have. The following irritants can trigger asthma:
- Allergens (pollen, dust mites, mold spores, cockroach waste, and others)
- Physical activity
- Respiratory infections (e.g., cold)
- Smoke or pollution
- Stress
- Food preservatives
- Perfumes and other scented odor fumes
While asthma is a chronic condition affected by your environment, it can be managed with proper treatment that includes medication and lifestyle changes. We suggest you involve your medical provider to create the right wellness plan.
Essential Nutrients to Combat Asthma
No diet can cure or directly decrease asthma symptoms, but eating a well-balanced diet can benefit overall lung health and help reduce inflammation. Here are suggested tips for people living with asthma:
Antioxidants
- Fruits and veggies rich in antioxidants help to fight inflammation in the body. Apples, oranges, spinach, pomegranates, bananas, broccoli, and more. Aim to eat a variety of these powerful antioxidant foods in your diet daily.
Omega-3 Fatty Acids
- Besides providing protein, fatty fish, such as salmon, mackerel, and sardines, have anti-inflammatory properties that reduce asthma symptoms. Omega-3s can also be found in flaxseeds, chia seeds, and walnuts if you don’t eat fish.
Vitamin A
- According to research, foods with vitamin A may help people with asthma improve in reducing airway inflammation. Liver, carrots, tomatoes, sweet potatoes, spinach, leafy green vegetables, and cantaloupes are rich in vitamin A.
Magnesium
This mineral has been found to relax the airway muscles, reducing constriction and narrowing during an asthma attack. Magnesium can be found in spinach, salmon, dark chocolate, pumpkin seeds, and flaxseed.
While these dietary tips can help your asthma symptoms and wellness, they should not replace medical medications or treatments. We highly suggest you keep a food diary to help identify potential triggers and work with your healthcare professional to determine the best plan for you.
