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How To Manage Asthma Naturally

How To Manage Asthma Naturally – The sheer mentioning of the word asthma sends shivers to some people. Especially victims and those bereaved.

It’s quite surprising that humanity isn’t as worried as these people. There’s a lot of disheartening content that concerns asthma.

The Center for Disease Control and Prevention (CDC) estimates that roughly 8% of the US population has asthma.

Among the causes of truancy and absenteeism from work, asthma has a discernible proportion. The same monstrous disease is costly.

Annually, governments, hospitals, and individuals spend on medical costs, drugs, and awareness

campaigns. However, the success is questionable. The number of people getting the disease is steadily increasing.

Moreover, the recommended drugs have complications.


Table of Contents

Why is Asthma Common in Western Countries?

Most people have sedentary lifestyles in western countries. Statistics show that asthma sufferers are more in western

nations than in Asia and Africa. There is poor diet quality in the affected countries. Poor diets and other factors

largely contribute to the severity of asthma. How best do we get a permanent solution? It’s imperative that people

find answers that go beyond the medicine and inhalers. Music to the ears is that probable remedies exist.

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asthma fitness

But first, what’s asthma?

Many a time we see people experience breathing difficulties. Have you ever imagined

the cause? It’s usually a problem with the airways. Airways are the breathing 

channels that air traverses before it gets to the lungs. Asthma is the chronic condition

that involves the swelling and narrowing of the airways.

Asthma patients usually breathe properly but the process experiences challenges at some time.

The presence of allergens or irritants triggers the airways to swell, constrict and even produce mucus.

A person is said to be experiencing an” asthma attack” during such a time The term

“asthma attack” is sometimes confusing. Others understand it as a situation in which

a victim is hospitalized in the event the symptoms flare up.


What are the typical symptoms of an asthma attack?

A patient undergoes the following: – Persistent coughing- Shortness of breath- Breathing with a whistling sound

when inhaling and exhaling (wheezing)- Tightness in the chest- Inability to sleep because of the above four situations

It can be helpful for people to know how to predict asthma attacks.

There are signs of fatal asthma attacks. They

include increased paleness, profuse sweating, faster heartbeats, and difficulties in exhaling.

 Asthma isn’t a contagious illness that one gets from another. Medical professionals explain that the ailment is either

genetic or caused by environmental influences. The World Health Organization (WHO) reports that about half of

asthma conditions are due to family ties. The environmental factors that trigger the onset of an asthma attack are called allergens or irritants.

The Triggering Allergens/Irritants

supplement asthma

Examples are the following:

– Air pollutants such as smog and smoke

– Airborne allergens like mold spores, pollen, dust e.t.c

– Chemicals and sensitive odors

– Preservatives in foods and foods like nuts

– Specific groups of medications like aspirin

-Unfavorable weather conditions, for instance, cold weather, cold air

– Respiratory infections like the common cold, viruses e.t.c

– Emotional stress

– Strenuous physical exercises for exercise

– Sedentary Lifestyles- Exposure to irritants

– Obesity

– Poor diet quality

– Staying indoors most the times. The immune system is not properly built when people don’t go outdoors. Many irritants tend to accumulate indoors.

– Compression of lungs. This happens due to bad posture.


This is one that people can’t control. You are prone to have asthma if someone else in the family has an asthmatic

condition. Treatment of Asthma Common measures involve avoiding the allergens. For many years, this has been the

best strategy. Sufferers have the task to identify these irritants. Allergy testing can be of aid here. The next huddle

becomes striving to prevent a flare-up of asthma symptoms. However, there are alternative methods. Consuming the

right diet can effectively control asthma. Besides asthma, taking appropriate diet guards the body against many other ailments.

asthma fitness


The following is a breakdown of remedies for asthmatics that don’t require medicine and inhalers.

supplements asthma

 – Special diet

– Avoiding some kinds of food

– Supplementing the diet

– Chiropractic approach

– Proper ways of stress management

– Use of essential oils

– Maintaining quality indoor air

– Getting sufficient time to sleep

-Avoiding obesity Flip through to get acquainted with each of these ways.

 What Kind of Diet Should I Follow

A stable immune system differentiates asthma patients from non-sufferers. Consuming the right diet can boost the

immunity of asthma patients. Antioxidants and other ingredients within the food are responsible. An adequate supply of the following will help in reversing the effects of asthma.

 1. High-folate foods.

The potency of these type of foods is high. They prevent swelling or inflammation of the

airways. The frequency of allergic reactions becomes low. Once there is no possible inflammation of the airways, the

frequency of allergic reactions becomes low. Once there is no possible inflammation of the airways, the chances of

patient to undergo wheezing also become slim. The most common source of folate is dark leafy vegetables.


Spinach, kale, collard greens, turnip greens, and romaine lettuce. Other good sources are seeds and nuts

( peanuts, almonds, and sunflower seeds), beans, peas, lentils, and citrus fruits (orange and lemon), and avocado.

 2. Folate Supplementation

As earlier mentioned, many foods naturally contain folate. However, Consumption of multivitamin supplements can

add up to the uptake of Vitamin B9 (folate) into the body.

 3. Vitamin C Foods

There’s a very slight difference from folate. The difference is the way vitamin C acts to prevent inflammation.

Research suggests that Vitamin C detoxifies the body. It does this by the use of its powerful antioxidants. Citrus

fruits, mangoes, guavas, and leafy greens are good sources of vitamin C.

 4. Vitamin E Foods

This particular vitamin is readily available in nuts, seeds, and plant oils. Plant oils include the oil from sunflower

seeds, corn, wheat germ, and soybean. Vitamin E has antioxidants. These antioxidants are a plus to the body’s immunity.

 5. Vitamin A or Carotenoid Foods

Carotenoids are the pigments behind the yellow or red or orange colors in fruits and vegetables. Vitamin A keeps the

mucous membrane in the airways healthy. Research results show that asthma cases correspond to a diet which

contains low carotenoids. Therefore, people who consume foods rich in vitamin A are not vulnerable to an asthmatic

condition. Dark leafy vegetables, carrots, sweet potatoes, and berries are eamples of foods rich in carotenoids.

 6. Cruciferous vegetables

Cruciferous vegetables have a unique substance called sulforaphane. Antioxidants and  sulforaphane prevent air

pollutants from affecting asthma patients. Air pollutants are examples of irritants that

trigger an asthma attack. Blocking the effects of the air pollutants is a big step towards controlling asthma.

Inflammation cannot take place. Examples of cruciferous vegetables are broccoli, Brussels sprouts, cauliflower, and cabbage.

 7. Natural Antimicrobial Foods

People often take antibiotic drugs from stores but have no idea that there are foods that are naturally. Some foods

naturally fight infections. In some way, it boosts the immune system. They also contain antioxidants. Antioxidants

inhibit inflammation. Examples are garlic, ginger, and onions.

 8. Omega 3 Foods

Omega 3 fatty acids are a group of essential fatty acids. Foods rich in this vital component include salmon, tuna,

trout, canola oil, and walnut. Most sources are oily fish. The omega 3 also reduce the inflammation of the pathways.

Hypersensitivity of the immune system becomes a rare occasion. Eat more Omega 3 foods and cut down on omega 6

foods. Omega 6 foods include chips. buttered popcorn, and chicken skins.

 9. Foods with Probiotics

Raw Milk Cultured dairy products like sour milk, cheese, and yogurt contain probiotics. On the other hand, raw milk

strengthens the immune system of children. Unprocessed (raw) milk is better than processed milk. Allergies, asthma

and other auto-immune illnesses rarely attack a child who consumes raw milk. The Journal of Allergy and Clinical

Immunity published a study which found a link between reduced asthma risk and the consumption of raw milk. The

probiotics in cultured dairy products sustain a smoother digestive process. Additionally, they prevent allergic

reactions occasioned by protein particles.

 10. High-fiber Foods

The presence of fiber in the gut is a beneficial phenomenon. The fiber helps in removal of toxins from the body.

Besides, fiber is fed upon by naturally-occurring beneficial bacteria in the gut. These types of bacteria are probiotics.

They are associated with low asthma and allergic conditions. Foods rich in fiber include nuts, beans, vegetables, and

whole grains.

 11. Foods Containing Magnesium

Magnesium ions have numerous benefits for asthma patients. The bronchus and bronchi-oles form part of the

airways. Asthma thrives in cases where the bronchial muscles do not function properly. The presence of magnesium

allows the relaxation of bronchial muscles. Further, these ions stabilize the process of inhalation and exhalation. The

breathing process is simplified. Low levels of magnesium ions in the body increase the probability of asthmatic

symptoms flaring up. Foods that are rich in magnesium include whole wheat, leafy greens, cocoa, nuts, and beans.

Asthma health


Supplements that help Asthmatic Patients Nature are not flawless.

The foods that we consume every day do not fulfill the necessary nutritional requirements of an ideal diet. In this scenario, supplements come in handy.


The following are supplements for asthmatics:

Vitamin D – Reduces the Severity of Asthma This is the most important among all the supplements. Adding a

vitamin D supplementation could reduce the severity of asthma in affected individuals. In the United Kingdom, Prof.

Adrian Martineau and his team published their study in The Lancet Respiratory Medicine. Their study findings revealed that vitamin D supplementation was linked to a reduction of asthmatic attacks in patients.

It also revealed that vitamin D supplementation eliminated the need for patients to use oral steroids for treatment and

hospitalization. Respiratory infections such as the common cold and viruses trigger the onset of asthmatic

symptoms. Vitamin D boosts the immune system. This way, the risk of asthma induced by respiratory infections is

reduced. Vitamin D also helps in preventing narrowing of the airways. This is done by maintaining the shape of the

lungs and preventing any possible ” remodeling”. It’s the ” remodeling” of the lungs that causes the constriction of the airways.

 Where can the vitamin D be found?

Many doctors recommend sunshine. Unfortunately, this natural source is not available to everyone. Another

drawback is that it’s seasonal. Many people who are tested after winter are found to be low on vitamin D. Other

sources of this essential vitamin are fish (salmon, mackerel e.t.c.), beef, calf liver, egg yolk, shiitake mushroom, and

breakfast cereals.

 Vitamin C

According to a February 2006 article from the journal Thor., adequate vitamin c supplementation correlated with

less severe asthma. Additionally, it revealed that people who regularly consume foods rich in vitamin C like oranges

had lower risks of wheezing.


Did you know that asthma and zinc levels in the blood are related?

Studies have revealed that zinc is an antioxidant. Hence, zinc possesses anti-inflammatory properties. Low levels of

zinc in the blood induce the immune system. The immune system produces cells that are associated with asthmatic

symptoms. These symptoms include coughs, tight chest, and wheezing. The same immune reactions put sufferers at

the risk of pneumonia and other respiratory infections. Foods containing Zinc – Cultured dairy products like yogurt

and cheese- Seafood like crabs and lobsters- Chicken and red meat-Zinc gluconate, zinc acetate, and zinc sulfate

supplement tablets and syrups.

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Vitamin B12

Vitamin B12 supplementation improves the tolerance to a flare-up of asthma symptoms. Vitamin B12 does this by

preventing reactions to sulfate particles. Fish, meat, poultry meats, and eggs are sources of vitamin B12.


Magnesium Supplements that contain magnesium can be administered orally or intravenously. Supplementation of

magnesium in both routes lowers the risk of asthma symptoms flaring up. Essential Oils for Asthma Relief Essential

oils can be obtained from different plants by various methods. Most plant parts utilized are the leaves, roots, and


flowers. The oils usually carry a characteristic fragrance of the plant. Most of them are employed as home remedies

for different conditions. Essential oils have been used for ages in the treatment of different illnesses. The successful

use of essential has proven that natural remedies do have an important role in the treatment of diseases. Asthma is

one of them. The oils help to open the airways. Best of all, they reduce the instances of inflammation.

 The following are examples of the best choices for relieving asthma naturally:

 1. Peppermint Oil

It naturally lowers histamine levels in the blood. Additionally, it decongests the airways. High

histamine levels cause hypersensitivity. They also block airways. The inhibition of the creation of histamines reduces the severity of asthma attacks.

 2. Lavender Oil

The oil relaxes bronchial muscles. It also prevents swelling of the airways.

 3. Tea Tree Oil

The accumulation of excessive mucus within the respiratory tract blocks the airways. Tea tree oil

breaks up the mucus in the airways. This drastically improves breathing.

 4. Eucalyptus Oil

The eucalyptus oil also breaks any phlegm and mucus within the airways. This makes inhalation

and exhalation easier.

 5. Chamomile Oil

Asthmatics can use chamomile oil for relieving muscle contractions. This helps to restrict the

swelling of the airways.

 6. Clove Oil

Clove oil reduces inflammation, lowers muscle spasms, and eases breathing.

 7. A Blend of Essential Oils

One sure way of tackling a problem is by preventing all its possible causes. You can get a blend that consists of anti-

inflammatory, antispasmodic, and antihistamine effects. For example, a mixture that contains equal amounts of

eucalyptus, chamomile, and peppermint. Essential oils do not have an instant influence. However, continuous trials

yield good results. Asthmatics have different solutions to their flare-ups. Not all essential oils work for everyone.

Each and every person has one that works best for them. There are some that can use blends. It just depends on the

person’s body. It’s imperative that an individual finds an essential oil that suits their condition.

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 Foods to Avoid

They trigger asthma attacks The changes to the diet aren’t enough. Further action requires that asthmatics avoid

some foods. In some people, a food allergen can trigger an allergic reaction and asthma symptoms as well.

 Why Should You Avoid Them?

The foods contain probable food allergens. The allergens make the immune system to release histamine. Histamine

is the chemical product that causes an onset of allergic and asthmatic reactions. The food with allergens also stresses

the body organs by increasing the occurrence of inflammation, poor digestion, and deficiencies. Most of them lack

nutrients. They are either processed or refined.

 Examples of these foods are:

asthma health– Refined vegetables

– Hydrogenated Fats

– Powdered and pasteurized infant formulas

– Pasteurized milk products

– Food colorings

– Food preservatives

– Soy

– Processed carbohydrates such as cornmeal

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 Helpful Tips The following are tips for asthmatics:

 1. Take Fresh, Whole Foods It’s possible to control the contents of your meals. Make it a habit to consume fresh

foods. Prepare them yourself. This way, you avoid allergens more easily.

 2. Read Labels There is a legislation in place that controls the labeling of processed foods. It’s a law for

manufacturers to list the ingredients and allergens on pre-packed foods. Learn to read these labels before purchasing

any type of food. Avoid foods that are unlabeled.


 3. Make Prior Arrangements When Eating Out Inform your hosts about your condition. This includes the chefs and

the people who serve the food. Cross-contamination also transfers allergens from one place to another. The waiter

and waitresses in public restaurants are prone to causing cross-contamination. Be aware.

The following types of foods are examples that asthmatics should avoid. Milk and milk products. Research suggests

that there is a link between dairy food products and asthma.

 Dairy and Seeds:

 Allergies to dairy foods are most common in children. This mostly happens when the children consume processed

and pasteurized milk products. However, as the children grow, they get over the allergies. Avoiding dairy foods has

consequences. Dairy foods are rich in calcium. The body needs calcium for stronger bones. People who eliminate

dairy foods from their diet should replace them with other calcium-rich foods.

 Children often encounter an allergy to eggs. Luckily, they grow over this type of allergy. Foods that contain eggs ( like

cakes), raw eggs, and under-cooked eggs can trigger both allergic and asthma reactions. Seeds like sesame and poppy

are most common triggers in people who consume a lot of seeds. They consume plenty of seeds in slices of bread and


 Fish and shellfish:

 Hypersensitivity to fish and shellfish is common. There have been reports of people who react to the vapor produced

while preparing fish. Most farm-raised fish tend to have mercury, chemicals, and bacteria. Such fish should be

avoided. The contents of the fish can activate the onset of allergic and asthma reactions. Food additives Examples of

additives are sulfites and tartrazines. Pickled food, wines, and dried fruits contain sulfites. Tartrazine is a food

coloring that can cause the production of histamine. Preservatives like benzoates and nitrites also cause allergic

reactions. Soya Processed foods like soy sauce, soy flour, soy milk, and some kinds of margarine contain soya. There

are people who experience hyper reactions after the consumption of soybean processed products.

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 Maintaining Indoor Air Quality:

 The susceptibility to asthma can be reduced by improving the quality of indoor air. Many people find it hard to

control the number of allergens outside their house (outdoor pollution). Controlling outdoor pollution is difficult but

it’s possible for one to have clean indoor air. It’s paramount to eliminate any air contaminants and moisture from the

inside of our homes. Ideal filtration systems, good ventilation techniques, and regulation of humidity in the house

contribute to clean air indoors. Any measures contrary to these are meant to increase the level of irritants.

Ideas to Follow Bathroom Exhaust Use the ventilation system within the bathroom. Any time one takes a bath or

shower, the exhaust system should be used. This will ensure that the molds lack essential conditions that help in

their growth. Mold spores germinate in any environment that contains adequate moisture. Eliminating the moisture

drastically reduces their chances of survival. It also reduces the humidity level. High humidity triggers allergic and

asthma reactions. Kitchen Exhaust Many activities in the kitchen produce odors. This includes cooking. When

involved in such activities, make sure there is enough ventilation to the outdoors.

 Some kitchens have exhaust fans. Use them. Moderate Odors Odors from chemicals, solvents, and household

cleaning solutions aren’t healthy for asthmatics. Read the labels accompanied. Use the required amounts and

concentrations only. Ensure that there is proper ventilation. Indoor Cleanliness Floors, ceilings, walls, and furniture

are possible areas where irritants may be entrapped. This is true if these places are not clean. Its important that wet

conditions aren’t allowed in such places. Wet conditions are ideal for the growth of molds. Carpet should be vacuumed on a frequent basis.

 Avoid any instance of smoking in the house. This includes cigarettes, burning woods and using stoves that produce

smoke. Asthmatics are not supposed to huddle around fireplaces and wood-burning stoves.

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 Natural Cleaning Products:

 Many recipes for making household cleaning products exist. Make good use of them. Employ vinegar, lavender oil,

and baking soda. This reduces the levels of chemicals within the house.

 Controlling Pets:

 Keep furry pets out the bedroom. Ensure the amount of loose fur on the pets. This can be achieved

by proper grooming. Grooming pets using special brushes should be done regularly. Limit your exposure to fur. Fur

is an allergen that can cause reactions.

 Natural Cosmetic Products:

 Aerosols in the beauty and health products should be lowered. Use natural remedies like essential oils. These include

thyme oil, avocado oil e.t.c Non-allergic Pillows Use pillows, sheets, blankets, and duvets that are free of feathers and


 Ventilation During Winter During the winter season:

Ensure there is enough ventilation. The energy saving techniques employed during winter increase the likelihood of

allergens surviving. Maintain warm temperatures. Use a heat ventilator to control the amount of outdoor and indoor

air in the house. During cold weather, make it a habit to entrap the area around the nose and mouth with a scarf.

This helps the person to keep and inhale warm air.

 Chiropractic Approach for Asthma:

Most of the illnesses people face don’t necessarily need the normal medication. People revert to drug-free and

surgery-free approaches. Chiropractic care is an example. Chiropractors link diseases to the central nervous system.

They tend to believe that when the central nervous system has a problem, than the body is vulnerable to illnesses.

Chiropractors strive to eliminate any disease symptoms. They do this by finding the cause of the symptoms. This is

different from the drugs people buy from stores. The drugs have side effects. Patients experience symptoms that are

confusing. Its not clear whether the symptoms are for the illness or are contra-indications of the drug. Chiropractors

eliminate such worries.

chiropractic health

 Researcher aimed at the use of chiropractic care for asthma has had considerable results.

One such research was done in Australia,  the results showed that asthma patients who saw a chiropractor

experienced fewer asthma symptoms and their immune systems were boosted. Research shows that Forward Head

Posture (FHP) has been linked to asthma. FHP is a condition in which the spine, neck, and head have adjusted away

from the normal gravity of the body. This compresses the nerves in the lower part of the neck and the part of the

back. This places the positioning and normal functioning of the lungs at risk. Chiropractic physicians are able to

improve the posture of affected patients. They administer chiropractic spinal exercises. The exercises align the spine

back to its position. As a result, the effect of nerves to the lungs is stopped. Stress management techniques Strong

emotional stress trigger asthma symptoms to flare up. When there are tools in place to control stress, the severity of

asthma is reduced. An asthmatic’s inability to handle stress brings low adrenal capacity and more anxiety. The

anxiety is not healthy for asthmatics.

 How is Stress Related to Asthma:

When a person is stressed up, the emotions are uncontrollable. The uncontrolled emotions affect the normal

functioning of the nervous system. This affects normal relaxation of muscles. The muscles of vital organs of

the respiratory tract (lungs and bronchus) are affected. The muscles constrict more than they usually do, the muscles

tighten up the airways. This worsens the situation in an asthmatic.

stress health

 Managing Stress:

Try natural means. Example of natural ways that relieve stress are:

 – Massage

– Deep abdominal breathing

 Do you know how to breathe deeply? Lie down on a clean carpet. Place something like a novel on your

stomach. Next, inhale in a gentle manner. Do this by the abdomen and not the chest. If the novel is rising, you

are on the right track. Next, exhale in a gradual manner. You can do this by counting from one to five. Repeat

the process.

– Undergoing professional art therapies.

The condition of chronic asthma in children who undergo art and other creative therapies improves.

 Get Enough Sleep:

 People with chronic insomnia are three times more capable of experiencing asthma attacks than those

without. This is according to a research done by the European Respiratory Society. Those who do get

adequate sleep are less vulnerable to a flare-up of asthma-related symptoms.

 Exercising to Avoid Obesity:

Vigorous and strenuous exercises aren’t healthy for asthmatics. They increase the likelihood of an asthma

attack. However, doing minor exercises that don’t involve a lot of training is essential. This helps in burning

unwanted body fats. The probability of one being obese becomes low. Overweight people experience more

respiratory problems than others. This is because the lungs and airways in overweight individuals are

constricted and have reduced volumes.

 Final Thoughts

The conventional ways of treating asthma aren’t fully effective. They are the use of steroids, bronchodilators,

and anti-inflammatory drugs. Besides, they have side effects. It’s up to us to incorporate home remedies that

reverse the effects of this monster disease. For a recap, watch your diet, avoid some foods, do small

exercises, supplement your diet, use essential oils, learn controlling stress, and get enough sleep. These

alternatives do not have side effects. It’s also important to be aware of asthma risk factors. Depending on

our capability to avoid some of them. Risk factors include a poor diet exposure to irritants, obesity, lack of exercise

and not supplementing your diet. You should aim to use essential oils, learn controlling stress, and get enough sleep.

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