Asthma - Taking Control

Asthma is a condition in which your airways narrow and swell and may produce extra mucus. This can make breathing difficult and trigger coughing, a whistling sound (wheezing) when you breathe out and shortness of breath.

For some people, asthma is a minor nuisance. For others, it can be a major problem that interferes with daily activities and can lead to a life-threatening asthma attack.

Asthma can't be cured, but its symptoms can be controlled. Below are some natural ways to control your Asthma.

Nutrition to help control Asthma

Foods to add to your diet

Vitamin D-rich foods
Beta carotene-rich vegetables
Magnesium-rich foods

Vitamin D Vit D helps to decrease asthma attacks. Sources of vitamin D include:

salmon
milk and fortified milk
fortified orange juice
eggs

If you know you have allergies to milk or eggs, you may want to avoid them as a source of vitamin D. Allergic symptoms from a food source can manifest as asthma.

Vitamin A (Beta Carotene Rich Foods) Helps with lung function Good sources of vitamin A are:

carrots
cantaloupe
sweet potatoes
leafy greens, such as romaine lettuce, kale, and spinach
broccoli

Apples An Apple a day helps keep asthma away. According to research apples are associated with a lower risk of asthma and increased lung function.

Bananas

Decrease wheezing in children especially. This is due to the fruit’s antioxidants and potassium content, which improve lung function.

Magnesium Rich Foods Improve lung function by adding magnesium rich foods to your diet:

*spinach

*pumpkin seeds

*Swiss chard

*dark chocolate

*salmon

Herbs to add to your diet:

These can be added directly to food, or added in a tea.

Thyme - antispasmodic

Mullein - expectorant

Ginger - ant inflammatory & bronchodilator

Chamomile - anti inflammatory, antioxidant & relaxant

Eucalyptus - anti inflammatory, decreases mucus production, bronchodilator

Foods to Avoid:

Stay away from:

*Artificial sweeteners

*Foods that contain multiple unknown ingredients. Read your labels

*Artificial ingredients, such as colors, flavors or chemical preservatives.

Breath-Work:

I cannot stress the importance of incorporating this Breath Work Daily.

Box Breathing Breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts, hold for 4 counts. If this is too hard. Start with 2 counts and work your way up. This is push ups for your lungs. As your lungs become stronger, increase count cycle to 6 then 8, etc. This breath work can be done as many times a day as you need.

https://youtu.be/FJJazKtH_9I

Yoga & Stretching for Asthma