Diet- Which can help you breathe easily in Asthma
Asthma is a medical condition, in which the suffering person’s air passage gets inflamed, becomes narrow and swollen, and produces extra mucus, which results in difficulty breathing. There are approximately 334 million people who suffer from asthma all over the world. Asthma takes the lives of about a quarter of a million people every year, globally. There is no specific diet recommendation for asthma. Studies have shown that certain foods support the functioning of the lungs, improve body immunity, and may reduce the symptoms of asthma. By making small changes in our diet, we can reduce or control the symptoms of asthma. Following is the diet, which can help you breathe easier with asthma.
As per Holly Prehn, R.D., a certified nutrition support clinician at the University of Colorado Hospital in Denver, A healthy and varied diet plan is beneficial for asthma.”
As per Kelly Jones, R.D., CSSD, owner of Kelly Jones nutrition based in Newtown, Pennsylvania, “Diets rich in fruits and vegetables, as well as monounsaturated and polyunsaturated fats particularly omega-3 eicosapentaenoic (EPA) and lower in added sugars and processed and red meats tend to be better for asthma management.”
Can reducing obesity help in reducing asthma symptoms?
According to a review published in November 2014 in Experimental Biology and Medicine, it was suggested that obese people may not respond well to asthma treatment. According to the Nutrients Review, obesity is linked to the worsening of asthma symptoms. Obese or overweight people who lose weight may experience less severe symptoms. In research published in January 2015 in the Annals of the American Thoracic Society, it was stated that moderately and severely obese adults with uncontrolled asthma lost 10% or more of their body weight and experienced significant improvement in asthma control.
Diet- Which can help you breathe easily in asthma.
Making changes in the diet may help to relieve or lessen the symptoms of asthma. But it can not substitute for the treatment being prescribed by your healthcare provider. The foods listed below can help you breathe easier if you have asthma.
Oranges and Apples:- Apples are associated with an enhancement in lung function and may lower the risk of asthma. In a review in Nutrients in 2017, it was stated that apples and citrus fruits like oranges seem to lower the risk of asthma and its symptoms. According to a study published in the American Journal of Clinical Nutrition, consuming two servings of fruits and five or more servings of vegetables per day for two weeks led to better asthma control than consuming fewer servings. In a study published in 2020, it was stated that high consumption of fruits and vegetables reduces the risk of developing asthma in adults and children. For more, read about- Vegetables- The ultimate source of nutrition and protection. = Go to this page.
Whole-grain foods:– Whole grain foods like whole oats, whole-wheat pasta, bulgar wheat, and buckwheat play an important role in lowering the symptoms of asthma. As per a study in 2017, it was found that people who consumed a healthy diet, including whole-grain foods, experienced fewer symptoms of asthma and had better control of associated conditions. As per a report published in May 2016 in clinical and translational immunology, It was stated that high-fiber food promotes the gut bacteria associated with lowering the risk of inflammatory disorders, including asthma.
Ginger: Giger possesses anti-inflammatory and antioxidant properties. A few studies have found that ginger may have broncho-relaxation properties. This may help in relieving asthma symptoms. More studies are needed.
Turmeric:- It is believed that turmeric has anti-inflammatory properties. It helps to improve all chronic conditions, including asthma. Turmeric is being used in Ayurveda to treat disorders of the skin, heart, liver, and lungs. It’s thought to fight allergies and boost immunity. A study suggests curcumin, an ingredient found in turmeric, helps reduce inflammation in asthmatic airways. More studies are needed.
Spinach: As per a study published in February 2016 in the Annals of the American Thoracic Society, it was found that children who lack folate and vitamin D in their diet are eight times more at risk of getting asthma attacks than children, who consume enough of both nutrients. Spinach, besides containing vitamins and minerals, is a rich source of folate.
Maintaining Vitamin-D Levels: According to The National Institute of Health (NIH), salmon is considered the best source of vitamin D. A three-ounce serving of salmon fish may fulfill 71% of the body’s requirement for vitamin D. According to the American College of Allergy, Asthma, and Immunology (ACAAI), asthma symptoms can be relieved by maintaining optimum levels of vitamin-D in our bodies.
Antioxidants contained in fruits and vegetables: According to a review of nutrients in the year 2017, it was suggested that fruits and vegetables rich in antioxidants may help lower inflammation in the airways. Pomegranates and tomatoes are rich sources of antioxidants. It was found that tomato juice contains lycopene, an antioxidant with anti-inflammatory properties that may help to clear airways in asthmatic patients.
Diet rich in omega-3 fatty acids: As per a study published in Allergology International in January 2015. It was stated that the consumption of omega-3 fatty acids is associated with a reduction in inflammation in asthmatic patients.
Eating fish oil high in Omega-3 fatty acids can reduce the risk of asthma by up to 70%. Fish oil is a great source of polyunsaturated fatty acids, or n-3, and contains Omega-3 and Omega-6 fatty acids, which play a vital role in the normal development and functioning of the brain and central nervous system, a study revealed.
As per Andreas Lopata, a professor from James Cook University, Australia, “certain types of n-3 (from marine oils) were significantly associated with a decreased risk of having asthma or asthma-like symptoms, by up to 62 percent, while high n-6 consumption (from vegetable oils) was associated with an increased risk by up to 67 percent.”
” Fatty fish does have an anti-inflammatory role due to omega-3 EPA content,” John says, EPA, one type of omega-3, has an edge over alpha-linolenic acid (ALA), another type of omega-3 found in some plant-based sources such as walnuts, chia seeds, and flax seeds. The body must convert ALA to EPA and often does not do so efficiently, she says.
Diet- This can help reduce childhood asthma.
Childhood asthma symptoms, due to indoor pollutants, can be reduced by consuming omega-3 fatty acids. Sources of indoor pollution are mostly cooking, cleaning activities, and cigarette smoking, which can trigger asthma symptoms.
According to a study published in the American Journal of Respiratory and Critical Care Medicine, families and healthcare providers may be able to protect children from the harmful effects of indoor air pollution by feeding them a diet high in Omega-3 fatty acids and limiting their intake of Omega-6 fatty acids found in soyabean oil and corn oil.
Diet- Which may be avoided to reduce asthma risk.
Asthma symptoms can not be relieved by consuming certain foods alone. But you need to consult your healthcare provider for the treatment. However, there are certain foods that may make your asthma worse. Individual responses to a particular food may vary. Monitoring your body’s reaction to certain foods, and avoiding those foods, that, create a negative impact on your asthma may help reduce asthma symptoms.
In a study published in the BMC Public Health journal in September 2015, it was stated that children who consumed more butter and fast food were at greater risk of developing asthma.
As per a study about the role of food in asthma management, published in Nutrients, there is evidence that a traditional western diet, which is high in refined grains, red meat, processed meat, and sweets, can increase inflammation and worsen asthma symptoms. While eating more fruits and vegetables can help reduce and control asthma symptoms,
Wishing all a healthy life free from asthma.
For awareness purposes only.
Surinder Bhalla
Blogger & Marketing Consultant
40+ years of experience in the healthcare industry. Both modern medicine and Ayurveda.
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