When you have an asthma attack, every breath you take in is a struggle. The goal of a diet for asthma sufferers should be aimed at reducing asthma-related symptoms including chest tightness and wheezing. Asthma is characterized by the inability to move air through the bronchioles and into the lungs due to narrowed airways and excess mucus production. What you eat can interfere with your lung capacity by inducing inflammation. Controlling your asthma may be as simple as choosing the right foods to eat.
Fruits and Vegetables
Fruits and vegetables are rich in vitamins, minerals and phytochemicals, specifically antioxidant vitamins like A, C and E. A diet rich in fruits and vegetables can help prevent or reduce asthma symptoms. Antioxidant-rich foods, especially those containing high amounts of vitamin C, have an anti-inflammatory affect on the respiratory system. Reducing inflammation leads to wider bronchioles and less susceptibility to an asthma attack. Fruits containing a large amount of antioxidant vitamins include citrus, mangoes and apricots. Good-for-you vegetables include carrots, asparagus and leafy greens.
Omega-3 Fatty Acids
According to a study conducted by the Harvard School of Public Health in 2007, asthma symptoms may be reduced with regular consumption of omega fatty acids. This study followed 2,000 12th grade students for one year documenting diet and asthma trends. Low intake of omega-3 is linked with asthma and wheezing symptoms, when low intake is equal to 22 mg per day or less. In fact, those students eating low amounts of omega-3 fatty acids are 70 percent more likely to experience asthmatic symptoms. Good sources of omega-3 fatty acids include fish, fruits, vegetables and olive oil.
Weight Control
Carrying around excess weight may put you at an increased risk for suffering from asthma-related symptoms. A meta-analysis published in "Thorax" in 2008 analyzed 15 studies on weight and asthma between the years of January 1966 and January 2007. These studies spanned a range of age, gender and country. In all the studies weight loss was consistently linked with an improvement in asthma symptoms, regardless of demographic.
Sample Meal Plan
It's clear that what you eat contributes to your health as a whole, including your asthma symptoms. Putting all of the information together to understand what to eat can be confusing. If you are dieting to help reduce your asthma symptoms, a daily meal plan might look something like this. For breakfast, eat a bowl of oatmeal topped with skim milk served with a side of berries or your favorite fruit. For lunch, you may consider eating vegetables dipped in hummus and served with pita bread. For dinner, try some grilled salmon topped with a citrus ginger marinade and olive oil served with a side of grilled asparagus and whole grain rice. This meal plan takes into consideration calorie control, fruit, vegetable and omega-3 fatty acid intake.
References
- "Nutrition: Concepts and Controversies"; Frances Sizer and Eleanor Whitney; 2004.
- University of Maryland Medical Center: Asthma
- "Respiratory and Critical Care Medicine"; Diet and Asthma; Tricia M. McKeever and John Britton; 2004
- Parents.com; Anti-Asthma Diet; Colleen Pierre, R.D.; 2011
- University of Maryland Medical Center: Omega-3 Fatty Acids
- ABC News; Fruit, Fish Help Teens Fight Asthma; Serena Gordon; July 2007
