Tagged with 'asthma'

Do you ever feel chest tightness and the annoying feeling when you take a deep breath and it doesn’t “catch” — like you’re not actually getting the air? These symptoms may sound familiar if you suffer from asthma. I have some nutrition considerations for you, and they include antioxidants, magnesium, and omega-3 fats.

Antioxidants and Asthma

What are Antioxidants?

Free radicals are created from normal body functions such as breathing and exercise, and environmental factors such as sun exposure, smoking, alcohol and pollution. Free radicals attack healthy cells, and when these healthy cells are weakened, they are more susceptible to cardiovascular disease and certain types of cancers. Antioxidants help protect healthy cells from damage caused by free radicals.

A few antioxidants associated with helping asthma symptoms include Vitamin C and Bromelain.

Have You Heard Snacking On Fruit May Prevent Asthma?

Eating fruit could lower your risk of asthma, according to Dutch researchers who tracked the asthma symptoms and diets of children from birth through eight years of age. They found those who ate more fruit throughout their childhood had lower rates of asthma. Researchers think the antioxidants in fruits and veggies could protect airways from damage, possibly reducing risk of asthma.

Vitamin C (Antioxidant)

There’s a great deal of research supporting the use of Vitamin C as a treatment of asthma, especially against exercise-induced asthma. It certainly won’t be a cure, but Vitamin C may provide some relief and reduce asthma symptoms.

Good sources of Vitamin C include: berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, oranges, honeydew, kale, kiwi, mango, nectarine, papaya, snow peas, sweet potatoes, strawberries, tomatoes, and red, green, or yellow peppers.

Bromelain (Antioxidant)

This is an enzyme naturally found in pineapple. It has a strong anti-inflammatory effect that lasts a few hours. Although it can be found in all parts of the fruit, it is typically extracted from the stem. At least one study has found bromelain to be effective against asthma by limiting airway inflammation.   

Magnesium

Magnesium helps keep smooth muscle fibers (the kind in your lungs) relaxed. A study involving 68,535 female participants found a high intake of spinach is directly linked with a lowered risk of asthma. This may be due to the fact that spinach is high in vitamin C, beta-carotene, vitamin E (all antioxidants), and magnesium. Magnesium deficiency is prevalent among people with asthma, and emergency intravenous (IV) treatments with magnesium have been shown to help halt an asthma attack. Magnesium citrate is a better bet than magnesium oxide. Too much of the latter can make you run to the bathroom. 

Antioxidants and Omega-3 Fats

EPA and DHA (Eicosapentaenoic acid and Docosahexaenoic acid)

Keeping a favorable Omega-3 to Omega-6 fatty acid ratio is extremely important for preventing and managing inflammatory conditions. Omega-3 fats include EPA and DHA. When out of balance, excess intake of omega-6 promotes inflammation, increases blood clotting, and depresses the immune system. Here’s something you may not realize…the modern Western diet has negatively shifted this crucial balance by the availability of too much omega-6 on a daily basis from refined vegetables oils, processed foods, meats, and too little intake of omega-3 fats.

EPA and DHA are both effective for reducing your risk for numerous inflammatory conditions, including asthma.

Evening Primrose Oil

One exception to the omega-6 rule above is a uniquely beneficial type of omega-6 found in borage oil, evening primrose oil, black currant oil, spirulina (a blue-green algae), and hemp seeds. This oil supplies GLA, an omega-6 fatty acid which can have a positive anti-inflammatory effect and is a traditional treatment for asthma in some cultures.

If you’re interested in using any of these supplements, please talk to your health care provider.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

 

The cooler days of fall are coming.  For some people, that’s a welcome relief.  But for asthma sufferers, not so much.  Cold air and even a small change in temperature can tighten lungs and make you short of breath.

The wheezing…coughing…asthma is just plain uncomfortable.  Not to mention deadly.

Twenty-five million people have asthma or reactive airway disease.  Asthma drugs help dilate bronchial tubes when they narrow and swell.  But the drugs are dangerous and have some scary side effects.  Some asthma meds have reported to reduce your adrenal functioning, decrease your bone density, and even create fungal infections in your mouth (1).

Stopping inflammation in the lungs and relaxing the smooth muscle tissue of the bronchial tubes is key to reducing mucus and breathing better.

This fragrant spice eases inflammation and opens up your airways…

GINGER

...has an extremely high level of total antioxidants.  Very few foods come close to the levels in ginger.  In fact, this root is so powerful, it protects against the toxic effects of both chemotherapy and radiation.

That’s serious stuff, but so are ginger’s antioxidant compounds, of which there are hundreds.  Two of the most studied are gingerols and a phytonutrient called 6-shagaol.

Gingerols and 6-shagaol

Gingerols reduce inflammation and oxidative stress by blocking certain enzymes.  This lowers mucus production in the lungs (2).

6-shagaol is said to be one of the components in ginger that give it the pungent flavor.  This compound dissolves the proteins that cause bronchial tubes to constrict (3).

Enjoy Ginger!

Indian, Asian, and Arabic cultures have benefited from the healing properties of ginger for centuries.  You can add it to almost anything as flavor.  Cut it up and add it to chicken, salads, stir-fries, soups, or tea.  You can also eat it dried.

Because ginger is so high in antioxidants, asthma is just one of the inflammation-based diseases it fights.  You can’t go wrong with adding it to your diet on a regular basis just to decrease overall inflammation.

If you have asthma, ginger will help you open your airways, breathe easier, and loosen up that tight feeling in your chest.

 

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

1.  http://us.gsk.com/products/assets/us_serevent_diskus.pdf

2.  http://www.ncbi.nlm.nih.gov/books/NBK92775/

3.  http://www.ncbi.nlm.nih.gov/pubmed/23065130

Article courtesy of The Institute for Natural Healing, posted September 29, 2013, and found here. 

Several years ago an important medical discovery was made about asthma---some inflammation is present in the bronchial tubes of people with asthma even when the person feels well and when their breathing is normal.  The cause of this chronic inflammation is not known, but the persistent or chronic presence of the inflammation is probably what makes the bronchial tubes capable of narrowing abnormally.  There is now an emphasis on the importance of reducing inflammation of the bronchial tubes to control or prevent attacks.

Reducing inflammation is critical because extended inflammation damages tissues, including the lung tissue.

Here are some key nutrients to consider for controlling inflammation:

• Ginger or Turmeric are known for their anti-inflammatory properties so eat up!

 

• Include Nuts and Seeds (peanuts, hazelnuts, almonds, sunflower seeds) regularly.  They are one of the best sources of Vitamin E, which is a powerful antioxidant, protecting cells from damage.

 

• Oranges and Grapefruit are loaded with Vitamin C, another potent antioxidant to protect cells from damage.  Vitamin C is one of the key antioxidant vitamins abundant in the extracellular fluid lining the lungs.

 

• Add Spinach to your day to boost your intake of Magnesium.  Magnesium’s role in decreasing bronchospasm has been investigated in both acute and chronic asthma.

 

• Get some sun or take your daily dose of Vitamin D, especially in the winter months.  Consider having your vitamin D3 blood levels measured to determine your current Vitamin D status.  Your levels should be about 50 nmol/L.

 

• Take a potent probiotic, such as ProBiota 12.  Potent probiotics increase T regulatory cells which are critical in balancing an overactive immune system.  These are designed to get at the root of inflammation and quench it.

 

• Fish are a great source of Omega-3 fatty acids.  Omega-3 fatty acids limit leukotrienes, which trigger contractions in the smooth muscles lining the bronchioles, which ultimately reduces inflammation.

 

• Avoiding dairy products and gluten are likely very solid recommendations as they are commonly inflammatory.

 

• Eliminate environmental triggers and exposures, targeting the air we breathe.  Obtain an air purifier for your home, and reduce your exposure to other things such as scented fabrics, chemicals found in carpets, new clothing, dry cleaning, etc.  If you are looking for an air purifier to eliminate smells and volatile compounds, consider the T300 or the A375UV Alen Air Purifiers.

Bottom Line:  The goal of successful asthma care is to prevent the symptoms of asthma from developing rather than having to relieve them with medications once they occur.

In Health and Happiness,

Kelly Harrington, MS, RD

Registered Dietitian Nutritionist

 

I’m a sucker for a good store demo!  As a result, about one year ago my husband and I purchased an air purifier for our house…actually, two air purifiers.  One for upstairs and one for downstairs.  Since my husband is allergic to our indoor cat, and at the time I had a toddler crawling around and was pregnant with my second child, I wanted to reduce the amount of pollutants and allergens in our home.  I keep a clean house, but I knew there was more I could do. 

Why I love my air purifier?

Since using the air purifier, I’ve actually had people walk into our house and tell me “it smells so clean” or “so fresh.”  Gotta love that!  I simply move the air purifier around the house depending on where I need it most.  If my 2-year-old’s room has a funky stench, I keep it there for a day.  If I use a bathroom cleaner that leaves a strong smell, I move it there and the smell disappears surprisingly quicker than you’d think—30 minutes max with my purifier.  I’ve even been known to take it with me when I travel to get rid of that stale air smell hotel rooms often have.  I literally keep the thing running 24/7. 

What is the air purifier actually doing? 

According to U.S. government standards, a HEPA (High-efficiency particulate air) air filter must remove (from the air that passes through) 99.97% of particles that have a size of 0.3 micrometers or larger.  Here’s an idea of what is 0.3 micrometers or larger—pet dander, mold, dust mite debris, pollen, skin flakes, bacteria, and most household dust, to name a few.

As the sun shines through my windows, I no longer see tiny dust particles floating in the air.  My husband’s allergies don’t seem to bother him anymore.  We don’t wake up with “sandman” in our eyes.  Our air purifier is extremely versatile and best of all—effective!  Turns out I wasn’t a sucker after all!  It feels good to know I’m reducing my family’s exposure to all the dust and germs that can cause colds, allergies, or asthma.

Air purifiers aren’t cheap, so it’s a purchase to research, but I’m very pleased with mine and feel it was well worth the money. 

In Health and Happiness,

Kelly Harrington, MS, RD

Registered Dietitian Nutritionist