Is diet worsening your asthma?

Asthma is the result of chronic inflammation in the airways, therefore it seems quite logical that there is a dietary link as food can both increased and decrease the amount of inflammation in our bodies. Unfortunately the science is not yet able to back this up 100%.

Foods that may reduce your risk:

Studies on the subject are often inconclusive and even contradictory making it difficult to offer solid advice. In fact, a major study published in The British Journal of Nutrition which measured the dietary intake of multiple countries was unable to find any significant link between dietary intake and asthma.

Fish, Fruits and Vegetables. However a fair amount of research does suggest that fatty fish, fruits, and vegetables may offer a protective effect in thanks to their anti-inflammatory properties.

Vitamins and Minerals. Data suggests that the nutrients found within these foods, including vitamin C and E, beta carotene, flavonoids, magnesium, selenium, and omega-3 fatty acids help to reduce symptoms of inflammation - evidence which seems highly logical as most of those listed are antioxidants.

Coffee. While coffee and tea are not included in the foods that may reduce your risk, they are linked with asthma in a positive manner. If you are experiencing an asthma attack and are not within reach of your inhaler, did you know that a cup of coffee may help? The caffeine has a brochodilating effect on the lungs, helping to widen the air vessels to enable you to breathe better.

Foods that may increase your risk:

As far as foods increasing your risk of asthma, there is very little information available on this aspect.

Margarine.One study published in the European Journal of Clinical Nutrition found that margarine may increase the risk of asthma. This is believed to be caused by the monounsaturated fatty acid, oleic acid, or (more likely) the trans-fats contained in this food. As trans-fats are not recommended in any amount, it seems wise to avoid them at all costs not only for the potential link with asthma but because of their inflammation inducing impact on your arteries and the subsequent increased risk for heart disease.

Salt. Less conclusive data links a diet high in salt or sodium with an increased risk. Perhaps due to sodium’s ability to enter the muscle tissue in your lungs and create an imbalance with calcium,  resulting in a restricted airway. More prevalent information seems to hint that a diet that does not include enough fruits, veggies, and fatty fish is linked with an increased risk of asthma; however this may primarily due to the lack of the protection offered by those very antioxidants.

Will a supplement work?

If you are already thinking of popping a quick supplement instead of going straight for the foods, I would encourage you to think food first.

Multiple studies have attempted to capture the association between asthma and a specific stand-alone nutrient using supplements and have yet to find a link. This is likely because in the real world, when you eat a food you are not simply eating a single nutrient, rather thousands upon thousands – each interacting with another to create a unique response in your body (an apple alone has well over 10,000 phytonutrients!).

Prevention begins at birth!

What I found to be quite interesting is that the link between asthma and the foods you consume may go all the way back to when you were an infant.

A group of prospective cohort studies found that exclusive breastfeeding for at least 3 months was not only linked with a reduced frequency of asthma, but with allergic rhinitis and atopic eczema as well (when compared with shorter breastfeeding duration). This same study found an increased risk of asthma if your parents had either asthma or atopic eczema, and if you had atopic eczema by 6 months of age.Whereas there was a reduced risk if your parents introduced you to oats and fish by age one.

The bottom line?

Essentially evidence suggests that a diet rich in fresh fruits and vegetables, plus omega-3 fats (e.g. flax seed, salmon, tuna, sardines, mackerel, chia seeds) may help to reduce your risk of asthma and/or reduce the frequency of asthma attacks.

Aim for at 5-10 servings of fruits and veggies each day, though please do not let the numbers scare you. One-serving of vegetables is simply ½ cup cooked vegetables or 1 cup leafy greens, meaning that a restaurant salad can easily help you to reach your five-a-day right off the bat! What’s even better is that a healthy balanced diet may also help you to reach your ideal body weight, yet another trait believed to reduce your risk of asthma. This diet largely resembles a Mediterranean Diet, a healthy eating approach already linked with a reduced risk for other chronic diseases. 

Each person may have their own triggers based on personal allergies to food or environment. It is important that you are able to pinpoint your specific trigger in order to reduce your own risk of an asthma attack by visiting with a health professional specializing in allergies. 

Photo Credit: bookgrl

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