Asthma may be a lung condition, but managing it well takes a whole-body approach. Self-care and some simple changes to your lifestyle will not only help you manage asthma symptoms but also improve your overall health, helping you breathe easier and live more freely.
Address Your Mental Stress
The cycle of asthma and stress can be tricky: Living with asthma can be stressful, and stress can make asthma get worse, or even lead to attacks. Proactive stress relief and mindfulness can help your body ease out of this back-and-forth.
“Any lung disease that causes shortness of breath is often also going to cause anxiety,” says Megan Conroy, MD, a pulmonary disease specialist at Ohio State University’s Wexner Medical Center.
If you feel anxious when your asthma symptoms rear their heads, try to control your breath as best you can (while staying alert to symptoms of shortness of breath), she says. Practices like yoga and meditation are good ways to gain awareness of your breathing and can empower you when those stressful moments pop up.
“There’s some research ongoing for the use of mindfulness paired with pulmonary rehab that shows the benefit of patient empowerment with using these techniques,” says Conroy.
Embrace Exercise
Not only is it OK to exercise when you have asthma, it’s a boon to your lung health. Daily exercise trains your lungs to take in more oxygen over time and boosts blood flow to the lung area. Regular exercise makes your body more able to pull oxygen from your lungs and pump it into your bloodstream to fuel your muscles and tissues.
“As long as your asthma is well-controlled with the appropriate asthma medications, exercise should be done and is encouraged,” says Purvi Parikh, MD, an allergist/immunologist with the nonprofit Allergy & Asthma Network. “In fact, 10% of Olympic athletes have asthma, as well as many NFL and NBA players.”
Do take note if you’re struggling to breathe through exercise. It could be a sign your asthma isn’t well-controlled. Don’t exercise if your asthma symptoms (coughing, wheezing, chest tightness, or shortness of breath) are acting up, says Parikh. This can be dangerous.
Reduce Inflammation Through Diet
Asthma is a condition of inflammation, and certain types of foods can help lower inflammation in your body, while others can make it worse.
A diet high in trans- and omega-6 fats and refined carbohydrates (think candy, white bread, and soda) sets you up for breathing issues, says Parikh.
“Avoiding junk and processed food will help reduce inflammation that can affect your asthma,” she says. Sulfites – preservatives used in wine, dried fruits, and pickles – are a trigger for asthma in some people.
Whole, less-processed foods are your best bet. Opt for anti-inflammatory foods such as salmon and other cold-water fish, flax, nuts, deep-colored fruits and vegetables, whole grains, and spices such as turmeric, ginger, rosemary, oregano, and cayenne.
What’s more, a diet focused on whole foods can help you reach and maintain a weight that’s healthy for your body. Carrying extra weight can make your asthma worse. Losing even a few pounds can improve your symptoms.
Involve the Whole Family
When those who care about you understand how your asthma affects you and what you need in order to manage it well, you have a built-in support system. If you live with other people, talk to them about ways they can help you prevent exposure to triggers.
“For example, family members can help make sure air filters are changed, clean pet hair, and manage household dust,” says Conroy.
It can also help to have an appointment buddy – someone who goes to the doctor’s office with you and learns about how your medications work and when you need them.
Prioritize Your Treatment Plan
A holistic approach to asthma care includes dedication to the medications and therapies your doctor prescribes to keep your condition under control. This includes treatments for any allergies you have, too.
“Allergies are the most common cause of asthma, so keeping your room allergen-free [and] taking appropriate medications to control allergies will help improve asthma control, too,” says Parikh.
Be open with your health care team about any asthma symptoms you’re having so they can adjust your plan as needed. Don’t skip appointments. Make sure you know what medication to take and when. And always keep your inhaler handy.
Show Sources
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SOURCES:
Megan Conroy, MD, pulmonary disease specialist, Wexner Medical Center, Ohio State University.
Purvi Parikh, MD, allergist-immunologist, Allergy & Asthma Network.
Cleveland Clinic: “Stress and Asthma.”
American Lung Association: “Asthma and Exercise.”
Mayo Clinic: “Asthma diet: Does what you eat make a difference?”
U.S. Department of Veterans Affairs: “Asthma.”
