Asthma is a chronic inflammatory disease of the lungs, where mucus clogs up the airways and causes symptoms such as coughing, wheezing, tightness in the chest and difficulty breathing. A combination of dietary and lifestyle modifications and supplemental magnesium may help to reduce the frequency and severity of asthma symptoms.
Asthma Triggers
Asthma can be induced by allergenic and non allergenic triggers and most asthmatic individuals are vulnerable to both types of triggers. According to the Canadian School of Natural Nutrition, or CSNN, you should reduce or eliminate your exposure to air-borne allergens such as pollen, feathers, fumes, mold, tobacco, animal dander and dust mites; and avoid contact with cats and dogs. Encasing your mattress in an allergen-proof plastic, washing your bedding regularly and installing air purification filters, may also be helpful. Environmental chemicals such as household cleaning products, paint, diesel exhaust, dry cleaning chemicals and mineral oil should also be avoided.
Follow an Elimination Diet
Hidden food sensitivities and allergies can worsen asthma symptoms and CSNN recommends following a hypoallergenic diet for 4 weeks to identify possible food allergies. The most common food culprits are chocolate, citrus, corn, dairy, eggs, fish, food coloring, nuts, shellfish, strawberries, sugar and wheat. After 4 weeks, you reintroduce one food item per day, and monitor your symptoms closely. A return or worsening of symptoms within 24 hours of reintroducing a food item, indicates a food allergy, and that food should be eliminated.
Dietary Advice
According to Phyllis Balch in her book "Prescription for Nutritional Healing," you should eat a plant based, whole foods diet that is high in fresh fruits and vegetables, nuts, seeds, whole grains and cold water fish. Eating lightly is also important, because large meals causes the stomach to put pressure on your diaphragm, which can result in shortness of breath. Garlic and onions help to reduce the inflammation of the airways that is associated with asthma, and are therefore encouraged. Mucus forming foods such as dairy, oranges and bananas, should be reduced or eliminated. Gas producing foods such as beans, broccoli, cauliflower and cabbage may also aggravate asthma symptoms and are discouraged. Finally, water is important, to remove toxins from the body, which might otherwise promote mucus production. CSNN recommends drinking 8 cups of filtered water daily.
Magnesium and Asthma
Magnesium is an essential mineral, found naturally in foods such as seeds, nuts, whole grains, cocoa and leafy green vegetables. The National Center for Complementary and Alternative Medicine, or NCCAM, says that studies have found a connection between low magnesium consumption and the development of asthma. Studies done on magnesium supplementation found that it reduced inflammation and increased overall quality of life in asthma sufferers. Magnesium supplements also produced a significant improvement in lung activity and an increased ability to move air in and out of the lungs. For therapeutic purposes, CSNN recommends taking 300 to 500 mg of magnesium citrate, three times daily with food. The school warns, however that it might take up to 6 weeks to notice an improvement in asthma symptoms.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; Lilieana Stradler Mitrea; 2008
