Asthma is a chronic lung condition characterized by inflammation and narrowing of the airway. This inflammation makes it difficult to breathe and causes several other unpleasant symptoms. Common symptoms include coughing, wheezing, and trouble sleeping. It can also cause chest pain, pressure, and a feeling of tightness in the chest. Getting asthma treatment as soon as possible is critical in managing the condition, as untreated asthma can lead to serious health issues, such as reduced lung function, an increased risk of lung infections, and respiratory failure. Treatment often includes a combination of medication and lifestyle habits, such as altering your diet. Below, you will find more information on the role of nutrition in asthma prevention and treatment.
The Role of Nutrition in Asthma Prevention and Treatment
Asthma is a common chronic lung condition. According to the Centers for Disease Control and Prevention, roughly 25 million Americans have the condition. The number has risen substantially over the last four decades. Research has shown that Western diets might be a contributing factor to the rise of asthma diagnoses. There are several reasons why nutrition is thought to have an impact on asthma.
Inflammation
Inflammation is your body’s way of fighting off things that may harm you. Typically, this response is limited to stimuli that have the potential to cause infection or other adverse effects, but people with asthma have immune systems that react to triggers that are normally harmless. This response means that people with asthma face inflammation and the subsequent difficulty of breathing often, to the detriment of their quality or enjoyment of life. Diet plays a significant role in the presence or absence of inflammation in the body, as certain foods can either increase or decrease inflammation.
The typical Western diet is filled with inflammatory foods. Common foods include processed meats, sugary snacks, fried food, and foods high in saturated fat. Alternatively, anti-inflammatory foods include leafy greens, fatty fish, olives, nuts, seeds, berries, apples, and oranges. These can have a positive impact on the body by reducing inflammation. Research has shown that people who consume anti-inflammatory diets have fewer asthma symptoms. It was also found that they needed less medication to control their asthma.
Oxidative Stress
The body produces free radicals every day. These are molecules that can damage your cells over time. Too many free radicals in the body can cause your body to experience oxidative stress. Symptoms of oxidative stress include fatigue, memory loss, brain fog, muscle and joint pain, wrinkles, gray hair, and decreased eyesight. It can also contribute to chronic diseases, including heart disease and diabetes. For those with asthma, oxidative stress can damage lung tissue and worsen asthma symptoms.
One of the primary ways to mitigate oxidative stress is through a balanced diet. Consuming antioxidants can help clean up free radicals in the body by reducing the impact of oxidative stress on the lungs. Antioxidants include vitamin C, vitamin E, Beta-carotene, and Selenium. Foods rich in vitamin C include oranges, strawberries, and bell peppers. Nuts, seeds, and green veggies are rich in vitamin E. Foods rich in beta-carotene include carrots, sweet potatoes, and mangoes. Brown rice, sunflower seeds, and eggs are rich in selenium. Those with asthma have been shown to have lower levels of antioxidants in their lungs. Consuming a diet rich in antioxidants can help reduce airway damage and alleviate asthma symptoms.
Gut Bacteria
Your gut bacteria and immune system are closely linked. Your digestive system is home to trillions of tiny organisms, collectively referred to as your gut microbiome. The food you eat has a significant impact on your gut microbiome. A healthy gut microbiome supports your immune system and ultimately results in little to no inflammation. Research has also shown that individuals with asthma experience reduced symptoms when they have a healthy gut.
A healthy gut microbiome is supported by diet. Foods that are rich in fiber and fermented foods are highly beneficial. Foods high in fiber include fruits, vegetables, beans, and whole grains. Fermented foods include yogurt, kefir, sauerkraut, and kimchi. Alternatively, antibiotics can kill good bacteria. This can have a negative impact on your gut microbiome. Pediatric research has shown that children with more diverse gut microbiomes had a lower risk of asthma.
Foods That Have A Positive Impact on Asthma
Eating a nutrient-dense diet filled with whole foods can have a positive impact on asthma. Reducing inflammation, improving gut microbiome, and increasing antioxidants have been shown to reduce symptoms in those with asthma. Talk with your pulmonologist about dietary changes that may be right for you. In many asthma treatment plans, dietary adjustments are an integral part of the overall approach to managing the condition. Consider the following dietary recommendations for those with asthma.
Fruits and Vegetables
Eating fruits and vegetables has been linked to improved asthma outcomes, including fewer wheezing episodes and stronger lung function. Include fruits such as apples, oranges, and berries in your diet. Carrots, broccoli, and leafy greens are also beneficial vegetables to include. These foods are rich in antioxidants and fiber.
Healthy Fats
Consuming healthy fats is good for asthma and your overall health. Omega-3 fatty acids are good for you as they lower inflammation in the body and lungs. They can be found in foods like salmon, walnuts, chia seeds, and flax seeds. Healthy fats have been linked to a reduction in asthma symptoms, including wheezing and coughing.
Whole Grains
Whole grains are filled with fiber. Fiber feeds the healthy bacteria in the gut and has a positive impact on the immune system. A healthier immune system results in reduced inflammation. Research has shown that high-fiber diets reduce asthma symptoms and improve lung function. Include whole grains such as oats and brown rice. For additional fiber, include beans and lentils in your diet.
Foods That May Worsen Asthma
Eating a diet rich in fiber, antioxidants, and healthy fats is beneficial for those with asthma. Conversely, there are several other types of foods that people with asthma should avoid. Below are some foods that can exacerbate asthma symptoms.
Highly Processed Foods
Processed food is not good for your health, especially if you have asthma. They are often filled with preservatives, artificial colors, and flavor enhancers, which can irritate the airways and worsen asthma symptoms. Major offenders include foods with sulfites, including dried fruit, wine, bottled lemon juice, and packaged snacks. Processed meats, such as hot dogs, bacon, and deli slices, are also a problem for those with asthma. They contain nitrites and other additives that increase inflammation. Limit or eliminate these foods if you have asthma.
Excess Sugar
Diets high in added sugars can increase inflammation and worsen asthma symptoms. Common foods that contain high amounts of sugar include candy, pastries, sweetened cereals, and packaged snacks. Additionally, sugary drinks such as soda, fruit juice, energy drinks, and sports drinks also contain high amounts of sugar. Blood sugar spikes from foods high in sugar can impact the immune system. This can increase airway sensitivity and negatively impact those with asthma. Track and reduce your added sugar intake if you have asthma.
The Importance of Hydration in Asthma Management
When those with asthma consider dietary changes, the conversation is mostly about what foods to avoid. However, the beverages you consume also have an impact. Staying hydrated is often overlooked, but it plays a major role in your lung health. There is mucus in the lungs, and it needs to stay thin so it can be easily cleared. Dehydration can affect mucus, making it thicker and stickier. This can impact breathing, especially among those with asthma.
Aim to drink at least eight to ten glasses of water each day. This exact number may vary depending on your weight, level of physical activity, and your location. Adjust it accordingly to ensure you remain hydrated throughout the day. In addition to water, herbal teas or water with fruits can support hydration. Limit your intake of caffeinated and sugary drinks. Soda and sweetened coffee can lead to dehydration and worsen asthma symptoms.
Asthma Treatment Options
Dietary changes are a crucial lifestyle modification for individuals with asthma. It can have several positive impacts on your health and reduce your symptoms. However, asthma requires a comprehensive treatment plan. In many cases, this includes both medication and lifestyle changes. The type of treatment that is right for you depends on your current health and symptoms.
Medications for Asthma Management
There are two common types of asthma medications: quick-relief rescue inhalers and long-term controller medications. Quick-relief rescue inhalers open airways quickly during an asthma attack. They work by relaxing the muscles around the areas and are effective within just a few minutes. Every patient with asthma should have an inhaler. However, overuse of an inhaler is a sign that your treatment plan is not working. If you use your inhaler more than twice a week, you should contact your pulmonologist. They can assess your current symptoms and make adjustments to your treatment plan.
In addition to inhalers for asthma attacks, long-term controller medications are taken daily. They reduce airway inflammation and prevent asthma flare-ups. Depending on how severe your asthma is, there are several daily medications. Common medications include long-acting beta-agonists. These are combined with leukotriene modifiers. When combined, the medications keep your airways open and block chemicals that cause swelling in the lungs. For those with severe asthma, biologic therapies are used.
Lifestyle Changes That Promote Asthma Control
There are several lifestyle changes you can make to improve your asthma symptoms. The great news is that these are all within your control and are fairly easy to implement. In addition to dietary changes, there are several other changes you can make. Consider incorporating the following into your daily life to manage your asthma symptoms more effectively.
Identify and Avoid Triggers
A variety of things can trigger asthma. Keep a diary of your symptoms to help identify your triggers. Once identified, try to avoid your triggers as much as possible. Reduce allergens in the home by using HEPA filters. Vacuum with sealed bags to reduce contact with dust, pet dander, and airborne allergens. Wash your bedding weekly in hot water to reduce contact with dust mites. Keep indoor air humidity under 50% to reduce your risk of mold exposure. Avoid products that can irritate the airways, including fragrances, scented candles, and harsh cleaning products.
Reduce Pollution Exposure
Environmental factors can trigger asthma. Consistently check air quality indexes before you go outdoors. On days with high pollution, stay inside with an air filtration system. Smoke can have a serious impact on your asthma symptoms. Avoid smoking and exposure to secondhand smoke as best as possible. Industrial emissions and smoke from wildfires can also have negative consequences.
Weight Management
Managing your weight can have a positive impact on asthma symptoms. Extra body weight places additional stress on the respiratory system. This can increase and lead to chronic inflammation. Inflammation has a clear negative impact on your health and asthma symptoms. Focus on a nutrient-dense diet filled with whole grains, fiber, healthy fats, and antioxidants. Stay hydrated and drink at least eight to ten glasses of water daily. Regular physical activity is necessary. Consult with your pulmonologist if you struggle with asthma. An effective treatment plan should allow for regular exercise. Aim for at least 150 minutes of moderate physical activity each week.
Mental Health
Managing your mental health is a crucial component of your asthma treatment plan. Unmanaged stress and anxiety can trigger physical reactions, such as rapid breathing. This can lead to airway constriction and increased inflammation. Both have a negative impact on your health and can worsen asthma symptoms. Each person is uniquely different, but it is important to find stress-management strategies that work for you. Common techniques include yoga, mindfulness meditation, and journaling. If you are unable to manage your mental health on your own, consider talk therapy. Effectively managing your mental health will reduce your asthma symptoms and improve your overall quality of life.
Asthma Treatment From A Pulmonologist
If you have uncontrolled asthma, contact Dr. Mayank Shukla at the Asthma & Sleep Institute today to schedule an appointment!
