Asthma affects an estimated 16 million people in the United States, with 70% more women than men affected. The disparity in the rate of asthma in men and women may be related to hormonal fluctuations in the menstrual cycle that can inflame the airways. One of the ways to manage this for women with asthma may be to choose to use an oral contraceptive; however, if it is not reasonable or safe to do so for health reasons, your doctor may have another suggestion. This last recommendation is contradictory to previous studies that suggest that birth control pills can worsen asthma symptoms in most cases.
In children, asthma affects twice as many children, but by the age of 20 it changes and the gender bias is three to one, with women being more affected.
Risk factors, beyond the role of hormones, for developing or worsening asthma include obesity, allergies (especially to inhaled substances and foods), certain medications, respiratory infections, and cold air. Most people have perfectly normal lung function most of the time, but have occasional attacks. Some people rarely have attacks, while others may find it hard to do their daily activities because of their asthma. Getting control of asthma symptoms, as well as managing many of the risk factors and causes, is vitally important. One of the easiest steps people can take is to lose weight and start an exercise program. However, there are some special guidelines for exercising with asthma:
– Use a bronchodilator before running or other strenuous exercise.
– Opt for indoor workouts, especially where there will be warm, humid air. An indoor pool is ideal.
– Yoga, especially yoga focused on slow breathing, can be beneficial.
– Do not exercise in cold air if possible or use a mask to warm the air before breathing it if necessary.
Apart from these, it is important to know your triggers and avoid them as much as possible. Common irritants include cigarette smoke, house dust, plant mold, cat dander, pollen, and many perfumes or other sprays. It is important that you take your medications as directed, including emergency or rescue inhalers. Losing weight can make it easier to breathe and may decrease the chance of having an asthma attack. To do so safely, it’s important to eat a healthy, well-balanced diet, especially one that has been approved by your attending physician.
Weight problems may be the number one concern for almost everyone with asthma. Some of the medications that are prescribed to treat the condition can stimulate the appetite and cause fluid retention. It’s also important to know that sulfites, a food preservative, are potentially dangerous for asthma sufferers. Although most common foods that contain it have labels, there are other food sources that are not as obvious and clearly defined. These include: imported beers, seafood, potatoes, salads, and guacamole. If you are taking oral steroids to control your asthma, it is important to be careful about the sodium content in your food, as well as added salt due to the increased risk of water retention.
Oily fish (mackerel, salmon, and swordfish) is anti-inflammatory as well as being a good source of lean protein. Replacing another protein food source with these fish once or twice a week is a good way to get enough of the beneficial oils in a healthy diet. There is a common myth that people (especially children) with asthma cannot drink milk or milk products because they create mucus in the lungs. This is not the case and should not be adhered to: children especially need the calcium in dairy products. However, if dairy products are a trigger food for the asthmatic, they should be avoided and calcium should be supplied with other foods and supplements.
The diet you choose should have all three macronutrients: protein, carbohydrates, and fat, as well as the vitamins and minerals that will give you antioxidant protection.
Proteins: Proteins come from plant and animal sources. Protein is good in a weight loss program because it is used by the body to build lean muscle mass while also working to suppress appetite. Whey protein, for example, has two bioactive components that release hunger-suppressing hormones, CCK and GLP-I. The leaner the protein, the better! Keep in mind the recommendations to limit some of the foods that can be a trigger for many people. The best sources of protein for people with asthma are fish and soy, as well as protein supplements.
Protein supplements come in the form of powders, shakes, bars, and liquid supplements. Protein powders can be made from four protein sources: rice protein, whey protein, soy protein, and egg protein.
Whey protein powders: Whey protein is derived from milk, so it’s not for the lactose intolerant. Whey protein isolate powder has less lactose and may be acceptable. In addition to hunger-reducing benefits, whey protein is an immunity booster and is also believed to maintain healthy blood pressure.
Soy Protein – Soy and soy products are often recommended for asthma sufferers and protein powders made from soy can be a very easy way to include them in your diet. Soy is beneficial for heart health by lowering blood pressure and blood cholesterol level.
Rice Protein: Because many who have asthma also have food-related triggers, sensitivities, and allergies, it’s important to find a good hypoallergenic meal replacement or protein supplement. Rice protein is good for asthma sufferers with food triggers, as well as vegetarians and vegans.
Liquid Supplement Shots – Perfect to use before meals or as a snack between meals because it stabilizes blood sugar so there are no sugar/insulin spikes that can lead to further weight gain.
Carbohydrates – Despite all the fad diets that suggest otherwise, carbohydrates are a very important part of a healthy, balanced diet. Complex carbohydrates should make up approximately 50% of the diet. Simple carbohydrates (the white flour and white sugar kind) should be avoided because they cause high blood sugar levels which in turn will lead to further weight gain.
Fats: Fat should make up about 15-20% of your daily calories and it should be of the healthy variety. Avoid saturated fats, which are what remain solid at room temperature. Hydrogenated vegetable oil is also a saturated fat and should be avoided.