Asthma affects about 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 the hormonal fluctuations of the menstrual cycle which may inflame the airways. One of the ways to handle this for women with asthma may be choosing to use an oral contraceptive, however if it is not reasonable or safe to do so for health reasons, the doctor might have other suggestion. This latest recommendation is contradictory to older studies that suggested that birth control pills may make the symptoms of asthma worse in most cases.
In children, asthma affects twice as many boys but at the age of 20 it changes and the gender bias is three to one with women being more afflicted.
Risk factors, beyond the role of hormones, for developing or worsening asthma include obesity, allergies (especially to inhaled substances and foods), certain drugs, 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 at all, while others may find it difficult to manage day to day activities because of the asthma. Getting control of the symptoms of asthma as well as managing as many of the risk factors and causes is vitally important. One of the easiest steps that people can take is losing weight and starting an exercise program. There are however 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 and humid air. An indoor swimming pool is ideal.
- Yoga, especially slow breathing focused yoga may be beneficial.
- Do not exercise in cold air if possible or wear a face mask to warm the air before you breathe it if you must.
In addition to these, it is important to know your triggers and to avoid them as much as possible. Common irritants include cigarette smoke, house dust, plant molds, cat dander, pollen and many perfumes or other sprays. It is important to take your medications as directed, including the emergency or rescue inhalers. Losing weight may make it easier to breath and may lessen the chance of having an asthma attack. To do so safely, it is important to use a healthy, well balanced diet, especially one that has been approved by the doctor who is treating you.
Weight problems can be the number one concern for nearly every person with asthma. Some of the medications that are prescribed to treat the condition may stimulate the appetite as well as cause fluid retention. It is also important to know that sulfites, a food preservative, are potentially dangerous in those who suffer from asthma. Although most of the most common foods that contain it have labels, there are other food sources that are not so obvious and not so clearly defined. These include: imported beers, shellfish, potatoes, salads and guacamole. If you are taking oral steroid drugs for your asthma control it is important to be careful with sodium content in food as well as added salt because of the increased risk of water retention.
Oily fish (mackerel, salmon, and swordfish) are 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 their beneficial oils in the healthy diet. There is a common myth that people (especially children) with asthma cannot drink milk or have dairy 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 the dairy products. However, if dairy is a trigger food for the asthmatic, it should be avoided and calcium supplied with other foods and supplements.
The diet that you choose should have all of the three macronutrients: protein, carbohydrates and fats as well as the vitamins and minerals that will give antioxidant protection.
Proteins - Proteins come from both 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 it also works to suppress the appetite. Whey protein for instance, has two bioactive components that release hunger suppressing hormones, CCK and GLP-I. The leaner the protein, the better! Keep in mind the recommendations of limiting some of the foods that may be a trigger for many people. The best protein sources for those with asthma are fish and soy as well as protein supplements.
Protein supplements come in powder, shakes, bars, and liquid supplement shots. Protein powders can be made from four protein sources: rice, whey, soy and egg protein.
Whey Protein Powders - Whey protein is derived from milk so it is 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 thought 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 get them into the diet. Soy is beneficial for heart health by lowering the blood pressure and the blood cholesterol level.
Rice protein - Because so many of those who have asthma also have food related triggers, sensitivities and allergies, the need to find a good hypoallergenic food substitute or protein supplement is important. Rice protein is good for asthma suffers with food triggers as well as vegetarians and vegans.
Liquid Supplement Shots - Perfect for use as a before meals or as a between meal snack because it stabilizes the blood sugar so there is no sugar rush /insulin spike that can lead to increased weight gain.
Carbohydrates - Despite all of the fad diets that would suggest otherwise, carbohydrates are a very important part of the healthy and balanced diet. Complex carbs should make up about 50% of the diet. Simple carbs, (the white flour and white sugar kind) should be avoided because they are the ones that cause elevated blood sugar levels that will in turn lead to increased weight gain.
Fats - Fat should make up around 15-20% of the daily calories and should be of the healthy variety. Avoid the saturated fats, which are the ones that are solid at room temperature. Hydrogenated vegetable oil is also a saturated fat and should be avoided.
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