Statistics suggest that 1 in 11 children suffer from Asthma in the UK, so it’s no surprise I frequently get asked what, if anything, can help. Over 4 million adults and 1.1 million children experience different Asthma related symptoms ranging from relatively mild cases of breathlessness and chest tightness to severe attacks.
Triggers for attacks can take many forms, but research suggests that one of the reasons for the rise in cases could be increased stress and the impact it has on immunity and nutrient levels. The causes of such stresses are varied, but can include greater exposure to chemical pollution in the air, water or food, increased obesity levels, or even early weaning to solid foods.
Whilst each case is unique, based on the research findings, one or more of the below tips may be helpful to manage the condition in both adults and children.
Digestion: Research suggests 80% of asthmatic children have inadequate stomach acid levels. This is vital as our immune systems first line of defence and is also essential for the digestion of our foods.
Top Tip: Increase raw foods and include foods to support digestion such as papaya and pineapple, which are both packed with digestive enzymes.
Food allergens/sensitivities: Avoiding common allergens during infancy (first 2 years) has been shown to reduce allergenic tendencies in high risk children with a familial history. There have been links to foods that can increase symptoms including cow’s milk, eggs, wheat, nuts, chocolate, citrus and food colourings. Sulfite used as a preservative in dried fruit, wine and prawns may be another potential trigger.
Top Tip: Consider testing for food intolerances, keeping a food/symptom diary and try an elimination/rotation diet.
Minimise exposure: reducing exposure to airbourne allergens may be beneficial.
Top Tip: Consider introducing hypoallergenic bedding, air filters, or wooden flooring.
Nutrients: There are some links to potential nutrient deficiencies including;
- Omega 3 essential fatty acids – research has shown EPA and DHA improve airway hyperresponsiveness to allergens, respiratory function and reduce inflammation.
- Top Tip: Include fish 2-3 times a week, consider a supplement with EPA and DHA.
- Low antioxidant levels – Levels of Vitamin C, Vitamin E, carotenes, flavonoids and selenium may directly affect pulmonary function.
- Top Tip: Include a rainbow of fruit and vegetables daily.
- Vitamin D – Important for regulating the immune system, and reducing inflammation.
- Top Tip: Consider testing and supplementation.
- Magnesium – This is an important muscle relaxant and can help to keep airways open and ease breathing.
- Top Tip: Include magnesium rich foods such as green leafy vegetables, nuts, seeds, avocado and fish. Try magnesium oil at bedtime and Epsom salt in the bath.
- Pre and probiotics – These support our immune system as 80% of it is found in and around our intestines. Probiotics help to populate the digestive system with beneficial bacteria whilst prebiotics help to feed said bacteria.
- Top Tip: Include prebiotic and probiotic foods including cottage cheese, olives, kefir, yoghurt, sour dough, banana, chicory and leeks. Consider a probiotic supplement.
Stress and exercise: Stress can intensify asthma symptoms so stress management techniques including exercise can be beneficial.
Top Tip: Exercise at a level where you are able increase lung capacity to help breathing.
Living with asthma requires an holistic approach to manage symptoms and you must consider environmental, diet and lifestyle factors. For further support do not hesitate to contact The Food Teacher Clinic for a personalised consultation and bespoke programme.
