Expert: Marc Rubin, RPh Asthma Educator - 7/17/2008

Question
Generally what you have to do so you can naturally ,without medications and supplements, decrease your asthma and breathe more freely?
I mean what type of exercise is good right? swimming?running? etc..
What you should eat?I have heard that there are foods that help asthma.Which are these?
How you should breath(many people don't know the right way to breathe)?Can you tell us the right way?
Thanks ;)

Answer
Hi kwstas,

Treating asthma is a balance of medication (drug therapy) and controlling the environment you live in as best possible. There is only so much medication can do if you live where you cannot escape the asthma triggers. By the same token, unless you live in a bubble, it is impossible to eliminate all the triggers, therefore, if you only have an occasional need for a rescue inhaler (less than twice a week during th e day, or less than twice a month being woken up at night from coughing or chest tightness)which is considered intermittent asthma, you will need at least a rescue drug.

To achieve environmental control: if you have pets, but will not get rid of them(not uncommon), you MUST keep them out of the bedroom(when you block off the room with a gate, be sure to do an extensive cleaning of EVERYTHING. The reason for this is that lung function goes down at night, and inhaling the pet dander makes the lungs more inflamed. If you have a forced air heating system, use quality filters, and change them every 2 months. have your home checked for mold, especially in basements and attics, but also check under sinks for moisture. Molds are a huge trigger. If you are a smoker, it is even worse for asthmatics. Avoid places where there is smoke. If you have been tested to see what worsens your asthma, do your best to avoid them: pollen, dust, mold, cleaning solutions (have someone w/o asthma use the cleaning solutions, or use solutions recommended for patients with lung disease). Needless to say, a clean home is healthier. And if you live in an area with cockroaches, you need to stay extra clean and cover the garbage to keep them away. There droppings are a big trigger.Cold, dry air also triggers asthma, as well as ozone. This is the basics for environment control.

Regarding exercise, start slow and build. Long-distance running, soccer, basketball, hockey, and cycling are all high-risk activities.
Mild-risk sports include: baseball,football, swimming, martial arts,golf, tennis, volleyball, and wrestling. Swimming is great with one caution: chlorine levels in the pool. If high, and there is not good air flow, the chlorine will trigger a bad attack. That is not to say you can not do the higher risk sports, but you must have your condition under very good control, and you need to 1)take the time to build up, and 2) on days where air quality is poor, stay indoors and stick to low-impact activities like weight-lifting.There are Olympic athletes with asthma, and they succeeded by slowly working to achieve their goals. It is imperative that you always have your rescue inhaler with you, check your lung function before starting with a peak flow meter (and monitor your lungs)and keep well hydrated.

Regarding food: those high in the B vitamins, as well as C and E. Consume lots of fruits, vegetables, and whole grains. Maintain a healthy weight. Avoid artificial flavors and colors if possible.

How to breath? Relaxed breathing, preferable through the nose, which helps filter out allergens while also warming the air. In the winter, when you have to go outside, wear a mask or scarf that covers the nose and mouth, allowing warmer air. During an attack, slow, deeper breaths, and breath out through pursed lips. Should never assume a lying down position during attacks. Should be in a sitting position leaning forward, to help open up the diaphragm.

Education is the most important piece. The more you understand, the greater control you will have. Just never be without your rescue medication.

Some medical resources:

http://www.aaaai.org/patients/resources/fact_sheets/default.stm

http://www.chicagoasthma.org/site/epage/12805_410.htm

http://www.acaai.org/public/

your on the right track....you have the desire to learn more!

Good luck.

Sincerely,

Marc