To help raise awareness of asthma on World Asthma Day (May 2nd), clinical nutritionist Suzie Sawyer shares her five top nutritional tips to help minimise symptoms of this debilitating condition.
Asthma is a chronic inflammation of the airways – the breathing passages that lead to the lungs – causing them to become swollen, narrower and over sensitive. This then leads to difficulty breathing.
5.4 million people in the UK are currently receiving treatment for asthma: 1.1 million children (1 in 11) and 4.3 million adults (1 in 12)[1]. Asthma prevalence is thought to have plateaued since the late 1990s, although the UK still has some of the highest rates in Europe and on average 3 people a day die from asthma[1].
Here are some top nutritional tips that can help asthma sufferers:
GINGER
With natural anti-inflammatory properties, ginger may help calm the airways, which in turn may help minimise attacks. Ginger also helps stop excess mucous production – another common asthma trigger. Add ginger to stir fries, smoothies, Thai curries and tea.
OMEGA 3’S
The essential omega-3 fatty acids, found in fish oils, can help manage inflammation in the bronchi and bronchioles in the lungs. which can make an asthma attack more likely. Best sources include oily fish such as salmon, mackerel and sardines. If fish is not your ‘bag’ then reach for an omega-3 supplement.
QUERCETIN
Quercetin, a plant-based compound known as a flavonoid, can help control the release of histamine, which can make asthma symptoms worse. Putting foods containing this wonderful flavonoid, such as apples, onions, peppers, dark berry fruits and leafy green vegetables, at the top of your shopping list may help keep asthma in check.
MAGNESIUM
Otherwise known as ‘nature’s natural tranquiliser’, the mineral magnesium helps to relax muscles, so reducing any spasms in the airways. This in turn can lessen the frequency of asthma attacks.
Green leafy vegetables are among the best sources of magnesium. However, for optimum benefits, take a nightly magnesium supplement as well.
PINEAPPLES
Pineapples are rich in bromelain, an enzyme with wonderful anti-inflammatory benefits that works particularly well with quercetin. Snack on pineapples or add to sweet and sour dishes.
To find our more about World Asthma Day visit Asthma UK.
[1] https://www.asthma.org.uk/about/media/facts-and-statistics/
