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7 Foods To Avoid If You Have Asthma

Asthma

Asthma is an ancient Greek word which means “short drawn breath”. It can be quite troublesome as it causes chest tightness, shortness of breath, and coughing. Patients suffering from asthma have more trouble exhaling carbon dioxide than inhaling oxygen because the air passages of the small bronchi become clogged, making it difficult to breathe. Most asthma patients face more difficulty breathing during the night time. 

Modern medicine has not been able to find a cure for this troublesome respiratory disease. Drugs and vaccines help in reducing symptoms and provide temporary relief. Allergy is a major cause of asthma, but it can be managed with a  proper diet and lifestyle, such as eating foods which are easy to digest and adapting lifestyle methods such as yogic kriya – which helps in proper assimilation of food, strengthening of lungs, digestive and circulatory system. 

Which Foods Should You Avoid If You Have Asthma? 

While there are foods which can help you alleviate the symptoms of asthma, here are some which you must avoid at any cost. 

  1. Sugar: Sweet carbonated drinks, candies, cakes, biscuits, and all the foods which are rich in sugar increase coughing and wheezing in children. Sugar attacks the immune system of the airway, causing narrowing of airways and mucous production. Instead of sweets, include jaggery and coconut sugar.
  2. Junk Foods: Foods like burgers, pizza, red meats, fries, etc., which are loved by a large part of the population, worsens asthma symptoms. These foods make one overweight, and the lungs have to work harder, making it difficult to breathe. Include simple, homemade foods instead of junk foods
  3. Alcohol: Sulphites, one of the allergens present in many alcoholic beverages, worsen asthma symptoms. It increases wheezing and breathing difficulty. Include more natural beverages like lemon water and coconut water instead of beer and wine.
  4. Beans: Beans cause gas in our body, putting pressure on the diaphragm and increasing acid reflux. It is better to avoid beans and other foods like cabbage, onion and garlic which are gas forming.
  5. Tea and Coffee: Another allergen, Salicylates, is found in tea and coffee. Though it is rare, some asthmatic patients are allergic to salicylates and find difficulty in breathing. As an alternative, you can include herbal teas like chamomile tea and passionflower tea instead of regular tea and coffee.
  6. Shrimp: Shrimp contains sulphites, which is an allergen. Yes, SULPHITES again! It can worsen asthma symptoms.
  7. Salt: Salt is one of the worst foods for asthma. It can tighten the airways, cause inflammation, and fluid retention, making it a very serious lung complication. Include natural flavouring ingredients like cumin, turmeric and chilli flakes instead of salt. 

We hope this article helps you understand which foods to avoid if you have asthma. By making mindful dietary choices, you can better manage your asthma symptoms and improve your overall well-being. Do leave your thoughts in the comments below. For more on Asthma, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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Tips to Help You Manage Asthma During Winter

manage asthma during winterWinter is a little tough for most of us to deal with but for people suffering from asthma, it can be more challenging. When out, the cold air irritates the respiratory mucosa and exacerbates the symptoms. On the other hand, when you’re indoors, asthma triggers are present in the form of molds, pet dander and dust mites. When cold waves hit the airways or when asthma triggers enter the respiratory tract, the airways get into a spasm and produce more mucus which clogs the pathway and causes excessive coughing, wheezing and shortness of breath! So how exactly can one manage asthma during winter? 

Tips to Manage Asthma During Winter 

Apart from getting your flu vaccines before the onset of winters and being ready with all the prescribed medicines from your doctor, here are a few simple measures which will help you manage asthma during winter.

  1. Limit Outdoor Activities: To prevent the flaring up of asthma because of cold air, limit your outdoor activities, especially walking or outdoor sports. Workout in a gym or at home, which will prevent any shortness of breath and will also help in boosting physical fitness.
  2. Cover Your Face While Going Out: Drape a scarf over your mouth and nose or wear a winter mask covering the lower part of your face whenever you go out. It will warm the air up a bit before you breathe.
  3. Prevent Mold Formation In The House: Keep the house dry and clean to prevent the formation of molds. We can prevent the growth of dust mites and molds by ventilating the house, especially the kitchen and bathroom, with exhaust fans. Prevent moisture formation on hidden areas and dry all the wet places. Be sure to repair any leaky pipes, roofs and windows.
  4. Prevent the Spread of Infections: Cold and flu viruses are on the rise in winter and can exacerbate the symptoms of asthma. Prevent catching these infections by washing your hands thoroughly for at least 20 seconds with soap and water, using hand sanitizer whenever you’re out and maintaining distance from people who are infected.
  5. Keep Yourself Hydrated: Drinking good amount of liquids is helpful in thinning down the mucus in the lungs which can then be easily expelled. Lukewarm water, herbal teas, hot clear soups, etc. are quite effective in soothing sore respiratory mucosa. Avoid drinking cold water or cold beverages as cold irritates the respiratory mucosa and can exacerbate the attack.
  6. Use Essential Oils: Eucalyptus oil has been used since ages for various infections, predominantly asthma and bronchitis. Put a few drops of eucalyptus oil in hot water and inhale the vapours for a few minutes. This will help you find relief from breathlessness! Lavender and Basil oils are quite effective as well.
  7. Include Anti-inflammatory Food Daily: Include Omega-3 fatty acids rich food like fish, flax seeds and nuts more regularly during winter. This will help reduce inflammation in the body. Antioxidant-rich foods like seasonal fruits, fresh and colourful vegetables also help in cleansing the body by destroying the toxins accumulated in the body cells. This helps in boosting the body’s immune response to various infections.
  8. Practice Yoga: Gloomy days in winter also contribute in increasing stress levels. High-stress levels can trigger the symptoms of asthma. Deep breathing exercises, as done in pranayama, can be helpful in improving lung efficiency in people with asthma as well as relieving the stress!

We hope this article helps you manage asthma during winter! If your symptoms get too severe, visit your doctor immediately. For home remedies and more information on asthma, you can ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce  

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All You Need to Know About Asthma

World Asthma Day

Asthma is a chronic disease that affects the airways that transport air to and from the lungs. Asthma is a condition in which your airways narrow and swells and produce extra mucus. This can make breathing difficult and trigger coughing, wheezing and shortness of breath. Asthma can’t be cured, but its symptoms can be controlled.

Types of Asthma

Many different aspects of a person’s environment and genetic makeup can contribute to the development of asthma.

  1. Extrinsic: This type is associated with and triggered by allergens. Sometimes known as allergic asthma, it is more common and typically develops in childhood. Your immune system reacts to what would normally be a harmless substance by increasing antibodies, increasing mucous and thereby, making airways narrow and inflamed. It can be associated with
    • Pollens
    • Dust mites
    • Pet dander
    • Certain foods like Nuts
  2. Intrinsic Asthma: This is a non-allergic, non-seasonal form. Usually, it first occurs during adulthood. Intrinsic asthma represents a small amount of all cases. It usually develops after the age of 30 and is not typically associated with allergies. Intrinsic asthma can be difficult to treat and symptoms are often chronic and year-round. Substances irritate the airways. It is associated with:
    • Chemicals such as cleaning products, aerosols, air fresheners
    • Exercise-induced
    • Environmental pollution or cigarette smoke
    • Extremes of cold or very hot weather
    • Emotional extremes – such as laughing, stress

What Causes Asthma? 

Many different aspects of a person’s environment and genetic makeup can contribute to the development of asthma.

  • Genetics: It is widely accepted that asthma is a disease that can be inherited. If there’s asthma, eczema, hay fever or other allergies in family, it makes asthma more likely.
  • Persons with allergies can develop asthma. A strong link exists between allergies and asthma.
  • Smoking increases the risk of developing asthma. It has a part to play in adult-onset asthma. Smoking during pregnancy or passive smoking may also increase the risk of developing asthma in children.
  • Exposure to triggers at work: Sometimes asthma triggers present at the workplace which is a reason for causing asthma.
  • Female hormones: Hormones can play a part in triggering late onset asthma and some women first develop asthma during or after the menopause.
  • Pollution plays a part in causing asthma. Environmental pollution, including traffic fumes and chemicals from power plants, can make asthma symptoms worse and may play a part in causing asthma.
  • Childhood Development: The early months and years of a child’s life are critical times during which a baby can develop or become susceptible to developing asthma. The abnormal development and growth of the lungs can increase a person’s risk for developing asthma.

Asthma Triggers

Exposure to various irritants and substances that trigger allergies (allergens), can trigger signs and symptoms of asthma:

  • Airborne substances, such as pollen, dust mites, mold spores, pet dander or particles of cockroach waste
  • Strong emotions and stress
  • Respiratory infections, such as the common cold
  • Physical activity (exercise-induced asthma)
  • Cold air
  • Certain medications, including beta blockers, aspirin, ibuprofen (Advil, Motrin IB, others) and naproxen (Aleve)
  • Sulfites and preservatives added to some types of foods and beverages, including shrimp, dried fruit, processed potatoes, beer and wine
  • Air pollutants and irritants, such as smoke

What Are The Risk Factors Involved?

  • Having a family history with asthma
  • Exposure to occupational triggers, such as chemicals used in farming, hairdressing and manufacturing
  • Having another allergic condition, such as atopic dermatitis or allergic rhinitis (hay fever)
  • Being overweight
  • Exposure to exhaust fumes or other types of pollution
  • Being a smoker
  • Exposure to secondhand smoke

Symptoms Of Asthma

The classic signs and symptoms of asthma are shortness of breath, cough (often worse at night), and wheezing (high-pitched whistling sound produced by turbulent airflow through narrow airways, typically with exhalation). Many patients also report chest tightness. It is important to note that these symptoms are episodic, and individuals with asthma can go long periods of time without any symptoms.

It’s not necessary that every person with asthma shows all of these symptoms. For instance, some people may have disturbed sleep at night due to excessive coughing, while others may experience breathlessness while exercising.

Can It Be Prevented? 

Avoidance of triggers is a key component of improving control and preventing attacks of Asthma. It’s vital to learn to identify your asthma triggers and take steps to avoid them. If you have allergies and asthma, it’s important to minimize your exposure to allergens (substances to which you are allergic). Minimize exposure to all sources of smoke, including tobacco, incense, candles, fires, and fireworks.

Avoid close contact with people who have a cold or the flu, because your asthma symptoms may worsen if you catch the infection from them. Early pet exposure may be useful. Coping with stress can help prevent and control your asthma. Meditation helps a person reduce stress.

Exercise is beneficial in people with stable asthma. Yoga could provide small improvements in quality of life and symptoms in people with asthma. With proper management and prevention of asthma you can minimize your symptoms and enjoy a better quality of life.

If this article helped you, let us know in the comments below! You can find more informative articles here or you can speak directly to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

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Fat Facts That Are Easy to Digest

fat factsIt’s a shame that the word “Fat” has developed such a notorious reputation over the years with every health-conscious individual hellbent on removing that word from their dictionary. Before we condemn the word, we need to understand that the quality of fat is just as important as the quantity of it. So let’s bust some myths with these fat facts! 

Fat is one of the macro nutrients which provides 9kcal per gram and it is also essential for many functions of the body like solubilizing fat-soluble vitamins, secreting hormones, protecting our vital organs, etc. It is imperative to classify fats into broad categories. Now, let’s delve a little deeper into fat facts.  

1. Fats Which Are Bad For You

Here are the types of fats which are bad for your health.

  • Saturated Fat: Saturated fats are usually found in animal fats like beef, pork, lard, dark chocolate, full-fat dairy products like cheese, etc. They are usually solid at room temperature. Saturated fats were previously thought to cause cardiac problems but saturated fats are known to increase the amount of both HDL (good cholesterol) and LDL (bad cholesterol), hence it is safe to have saturated fats in lower amounts.
  • Trans-Fat: are produced during hydrogenation of fat when the oil is hardened to increase its shelf life. Apart from the natural Trans-fat present to some extent in dairies and meats, the artificial trans fat produced as a result of hydrogenation of fat is very harmful to health. It is found to increase the level of LDL cholesterol, thus increasing the risk of artery blockage and heart disease. It is also known to cause free radical damage to the body resulting in cancer. Trans-Fat is found in fried foods such as French fries, fried chicken, crackers, microwave popcorn, pizza, doughnut, cakes, muffins, pies, nuggets, sausages, non-dairy creamers, margarines, etc. Avoid this type of fat to stay healthy and free from diseases. Not more than 2% in a 2000kcal diet is permissible.
  • Cholesterol: is one of the most misunderstood subjects of this decade. Cholesterol is a wax like substance present in our body and can be obtained from many dietary sources like egg, meats and dairy products. It is necessary for bile formation and many other important functions of our body. According to recent studies, our total cholesterol level is not affected by entirely dietary intake as the body itself maintains the cholesterol balance. Then again, we should be careful about choosing the type of cholesterol to be consumed. There are 2 types of cholesterol: 
  1. HDL (High Density Lipoprotein): is very beneficial for the body as it removes plaques from the arteries and makes blood circulation smooth, preventing arterial block or damage. Its sources include olive oil, beans and legumes, high fiber fruits like avocado, chia seeds, nuts and fatty fish like salmon, trout, etc. These must be present in our diet.
  2. LDL (Low Density Lipoprotein), VLDL (Very Low Density Lipoprotein): are considered to be very harmful to the body. They create atherosclerotic plaque in the arteries, constricting proper blood circulation and cause the narrowing of blood vessels and heart blockage. Most of its sources include pork, beef, lamb meat, milk, butter, cream and cocoa butter. These should be present sparingly in our diet.

2. Fats Which Are Good For You

Let’s take a look at fats which are actually good for you!

  • Unsaturated Fats: contain double bonds in their structure and are known to be most beneficial among all. It may be of 2 types:
  • Monounsaturated Fats: These contain a single double bond and are known to be helpful in many ways. Evidently, they aid weight loss, reduce cardiac problems and decrease inflammation. Its major sources are avocado, nuts like almond, pistachios, vegetable oils like safflower oil, sesame oil, olive oil, canola oil, etc.
  • Polyunsaturated Fats: are considered as the most beneficial among the fat family. These fats are mainly of 2 types:
    1. Omega 3 Fatty Acids: are known to improve heart health, protect the nervous system, increase brain function, reduce anxiety and stress, improve eye function, reduce inflammation and help fight cancer as well. Sources include soya beans, chia seeds, walnuts, canola oil, salmon, sardine, etc. It’s good to have them as a part of daily diet.
    2. Omega 6 Fatty Acids: This type of fat helps balance good and bad cholesterol, it helps reduce asthma or respiratory problems especially in children, relieves diarrhea in children and is essential for improving brain function. Sources of Omega 6 Fatty Acids include hemp seed or hemp seed oil, flaxseed or flaxseed oil, walnuts, almond, avocado oil, eggs, tofu etc.

These fatty acids are called “essential” because they are not produced in the body and that is why they have to be present in our diet.

Considering all the fat facts listed above, we must focus more on the types of fat we are consuming. In a typical Indian diet, about 15-20% of total calories should come from fat and the most desirable proportion of Saturated Fat (SFA), Monounsaturated Fatty Acid (MUFA) and Polyunsaturated Fatty Acid (PUFA) must be 1:1.3:1.

We hope this article helps you make the best food choices. To know more about fat facts, bust more myths about food and nutrition, ask a GOQii Coach by subscribing for Personalised Health Coaching here.

Do leave your thoughts in the comments below! 

#BeTheForce 

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