How To Control Asthma

Asthma

Facts
Common triggers
The relief plan
Organizations
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Facts

Asthma is a chronic lung condition where the airways are constricted due to inflammation resulting in breathing diffculty.
During an asthma attack, the lining of the airways (bronchial tubes) swell, become inflammed, the muscles (known as bronchospasm) of the bronchi tighten and extra mucus (or phlegm) is produced which makes the airways more cramped.
When air flow has to struggle its way through the bronchial tubes, it causes a wheezing or whistling sound.
Asthmatic symptoms include : tight feeling in the chest, breathing difficulty, shortness of breath, wheezing, sweating, dizziness and in severe cases, areas around the lips turn blue, pulse rate races and sweating takes place.
Asthma can be very mild to life-threatening. Mild asthma (slight breathlessness and cough) can usually be helped using breathing techniques and medications on the spot while for severe asthma attacks, emergency medical attention has to be called for immediately if symptoms persist longer than 10 minutes.
Even though asthma is commonly linked to allergens yet not all asthmatics have allergies and neither do people with allergies have asthma.
Allergens entering an asthmatic's sensitive airways are known to cause an attack.
People who are asthmatic and allergic to allergens have an antibody called immunoglobulin E (IgE) in their body. This antibody is found exclusively in people with allergies because it is produced by the body in response to allergens. IgE activates special cells called mast cells (also known as immune cells) to release chemicals called mediators, such as histamine which will cause redness and swelling. With a high intake of Vitamin E, the IgE levels will decrease, thus reducing risk of an asthma attack.
Asthma attacks may be prevented if triggers are identified and avoided.
Asthmatics are more likely to experience heartburn (acid reflux) whereby stomach acid goes back up into the esophagus (food pipe) which in some cases may cause asthmatic symptoms. To help prevent this problem, stop eating or drinking several hours before going to bed. It may be helpful to elevate the head of the bed.
Though asthma usually begins in childhood, it can still start later at any age. Some children do outgrow asthma as they grow up due to a change in the anatomy of their lungs and bronchial tubes.
A child whose parents has an allergy or is asthmatic stands a 60-70% of inheriting asthma.
An adult who has never gotten asthma may get it after pneumonia or severe bronchitis.
It is believed that children who are less exposed to infections and dirt have a weaker immune system which makes them prone to develop allergies.
The modern diet of processed foods could be responsible for the onset of asthma. So is carpeted, sealed doubled-glazed windows and centrally heated homes.
There are 2 main types of medication; relievers and controllers (or preventers). These medicines can be taken orally (tablets or syrups) or breathed in using an inhaler for a faster relief (young children can use an inhaler with a spacer).
Bronchodilators are relieving medicines as they relax muscles surrounding the airways while steroid inhalers help to reduce airway inflammation to prevent asthma attacks.
A peak flow meter (PFM) measures how fast a person can blow (exhale) air out of the lungs. A narrowing of the airways will reveal a low peak flow rate.
The exact cause of asthma is not known.
Asthma is not contagious.

Common triggers

ALLERGENS
Pollen, house-dust mites (very tiny bugs invisible to the eye), feathers, furry pets, cockroach droppings, drugs (e.g. penicillin, aspirin) and foods (e.g. diary products, wheat, perserved foods which usually contains sulfites, food dyes, monosodium glutamate, nuts, oranges, seafood, cold drinks).
IRRITANTS
Cigarette smoke, scented products such as deodrants, perfumes, makeup and toiletries containing formaldehyde, hair spray, paint and cleaning solvent fumes, insecticides, exhaust fumes and rubber latex.
EMOTIONAL STRESS
Expressing intense emotions such as crying, shouting, excitement and anxiety can tighten airways and start an asthma attack.
WEATHER
Extreme changes in temperatures, excessive humidity and cold air from an air-conditioner.
BACTERIAL and VIRAL INFECTIONS
Flu, sinusitis and bronchitis.
OVEREXERTION
Exercise or heavy physical work.
HORMONES
For some women, asthma symptoms may worsen before their periods.

The relief plan

VITAMIN A, C and BETA CAROTENE
These powerful antioxidants guard against free radical damage and bulid up the immune system. Most fruits and vegetables are rich in these antioxidants.
Food sources : see Vitamins.
Suggested supplement dosage : 5000 IU of vitamin A, 3000 mg of vitamin C and 25,000 IU of beta carotene.
VITAMIN B3 - NIACIN
It can reduce wheezing.
Suggested supplement dosage : 100 mg.
Vitamin B6 - PYRIDOXINE
Commonly found to be lacking in asthmatics. Asthma medication depletes the body's supply of this vitamin.
Vitamin B6 helps the body use magnesium.
Food sources : see Vitamins.
Suggested supplement dosage : 50 mg daily.
VITAMIN B12 - COBALAMIN
A high amount of 1500 mcg of vitamin B12 was found to reduce sensitivity to sulfites.
Reference : "Asthma with sulfite intolerance in children: A blocking study with cyanocobalamin" Anibarro B, et al. Journal of Allergy and Clinical Immunology (1992) 90:103-109
It is advisable to take a B complex while taking any of the B vitamins. This is to avoid vitamin B6-induced deficiencies.
VITAMIN E
An indispensible fat-soluble antioxidant that reduces free-radical damage and helps bring IgE levels down.
Researchers who looked at a random serum sample of 2,633 adults found that those whose diets were high in vitamin E had the lowest levels of IgE and a lower incidence of allergic reaction.
Reference : "Dietary vitamin E, IgE concentrations, and atopy" A. Fogarty, et al. The Lancet (2000) 356:1573-1574
Food sources : see Vitamins.
Suggested supplement dosage : 400 IU daily of a natural Vitamin E (d-alpha tocopherol) supplement.
QUERCETIN
This antioxidant helps protect lung tissue from damage and it inhibits the release of histamine.
Food sources : see Antioxidants.
Suggested supplement dosage : 300 mg 3 times daily or 500 mg for maintenance.
MAGNESIUM
Improves lung function, relaxes mucus and opens up bronchial tubes. Asthmatics are found to be deficient in this mineral.
Suggested supplement dosage : 400mg daily for adults. Note : reduce dosage when stools are loose.
SELENIUM
Another mineral that may be found lacking in asthma suffers. Selenium is an antioxidant that activates another antioxidant called glutathione in the body. Glutathione is believed to protect against oxidative stress in the air passages.
Food sources : see Antioxidants.
Suggested supplement dosage : 100 mcg daily for adults.
References : "Reduced selenium status of patients with asthma" Stone J, et al. Clinical Science (1989) 77:495-500; "Dietary antioxidants and asthma in adults" Shaheen SO, et al. American Journal of Respiratory and Critical Care Medicine (2001) 164:1823-1828
NONI
A natural tropical fruit found to contain over 150 nutraceuticals which include 20 amino acids, 9 of which are essential because they are not produced in the body, vitamin A, all the B vitamins, vitamin C, vitamin E, beta carotene, ursolic acid, linoleic acid, proxeronine (bromelain), scopoletin, pectin, phytosterols, calcium, magnesium and zinc. Noni's important healing properties help reduce the severity of asthmatic symptoms by boosting the immune system while strengthening the celluar structure of the broncial tubes.
Noni also contains scopoletin, which belongs to a group of compounds called coumarins. Scopoletin has strong anti-inflammatory influence that has proven useful in the treatment of asthma and bronchial diseases.
Noni has high levels of bromelain which is also known as proxeronine. This substance has potent anti-inflammatory properties.
Surely, it must be the whole noni makeup, the combination of all the nutrients found in this fruit that makes it unique and more importantly effective against many health challenges.
The author of 76 Ways to Use Noni Fruit Juice (Direct Source, 2001) recommends taking 6 ounces of noni juice for the first 3 days and thereafter 3 ounces daily. When symptoms improve, stop taking noni for a few days before resuming to 3 ounce per day. In addition the use of a noni poultice allows noni's healing compounds to move deeply into the affected organ.
See Recommended dosing.
More about noni.
References : "Tahitian Noni Juice : How Much, How Often, For What" Neil Solomon (Direct Source, 2002); "Phytochemical and biological study of radal Lomatia hirsuta" Erazo S, et al. Journal Ethnopharmacol (Jul 1997) 57(2):81-83
PYCNOGENOL
A clinical study published in the Journal of Medicinal Food (vol. 4, 2001, 201-210) found pycnogenol, an extract from the French maritime pine tree to improve breathing ability in asthma patients. Pycnogenol is an antioxidant and as anti-inflammatory properties.
N-ACETYLCYSTEINE (NAC)
A powerful antioxidant known to break up mucus.
Food sources : avocados, eggs, granola, oats, wheat germ.
Suggested supplement dosage : 500 mg twice daily for a month or when there is a mucus build-up. Consult a physician before taking the supplement.
HERBS
[1] Ginkgo helps to support healthy blood circulation by inhibiting the effects of a blood clotting substance called platelet activating factor (PAF). The body requires PAF for a certain functions, but excess PAF has been linked to asthma, allergies, inflammatory conditions and heart diseases. Suggested supplement dosage : 40 mg 3 times daily. Take for 2 weeks and rest for a week, then repeat this cycle.
[2] Licorice root is a potent anti-spasmodic, anti-inflammatory and expectorant. It helps to strengthen adrenal glands.
[3] Lobelia, also known as Indian tobacco is a natural bronchodilator. It soothes the bronchial tubes and relaxes the muscles. Suggested dosage : 20 drops of tincture (6-7 drops of cayenne tincture can also be added) with some water at the start of an attack. Note : Can be toxic in large doses. Do not take for more than a month. Consult a qualified herbalist.
[4] Mullein is an astringent and emollient (soothing) herb that is used to clear bronchial congestion and mucus. Add a teaspoon of herbs to boiling water and infuse for 5 to 10 mins.
[5] Green tea has antioxidant properties and plays a part in relieving inflammation. Both green and black teas contain theophylline (a close relative of caffeine) which acts as a bronchodilator. Drink a cup of hot tea at the onset of an attack.
[6] Ginger helps eliminate mucus and increases blood circulation.
[7] Iron and silica-rich nettle leaf tea helps to inhibit the release of histamine.
[8] Garlic, cayenne, astragalus, dong quai, ma huang and ivy-leaf have also been used to strengthen the lung and reduce mucus build-up in the airways and in the lungs.
XIAO-QING-LONG-TANG (XQLT)
This is a traditional chinese medicine used for many centuries in Asia to treat asthma. A study showed XQLT to have a relaxing effect on the bronchial tubes and actually stops the accumulation of eosinophils, a type of white blood cells which produce the allergic inflammation associated with asthma.
Reference : "Effects of xiao-qing-long-tang (XQLT) on bronchoconstriction and airway eosinophil infiltration in ovalbumin-sensitized guinea pigs: in vivo and in vitro studies" Kao ST, et al. Allergy (2001) 56:l164-1171
FATS
Omega-3 fatty acids can help reduce inflammation. Food source : flaxseed.
TAKE VEGAN FOODS
In a study where 24 asthma sufferers followed a vegan diet for one year, 92% had experienced a reduction in their symptoms and the need for medication.
Reference : "Vegan Regimen with Reduced Medication in the Treatment of Bronchial Asthma" Lindahl O, et al. Journal of Asthma (1985) 22:45-55
BREATHING TECHNIQUES
Learning how to breathe properly can help you relax. Getting tense and panicky only use up more oxygen so it is definitely crucial to stay calm and breathe right during an attack.
Sitting down or lying on the back is the best position to take during an attack.
The right way to breathe : Breathe in and out slowly using your diaphragm. That means the stomach must (just below your rib cage) ascend when inhaling and descend while exhaling (lie down and put some books on the stomach to witness this motion). But make sure you let your shoulders droop and relax (i.e. the shoulders must not move while breathing). Using the diaphragm to breathe fully expands the lungs when inhaling and empties them when exhaling.
Purse lips exercise : breathe in slowly then purse your lips and blow out air as strongly as you can.
The Alexander technique is a method that helps a person focus on breathing and maximize oxygen intake.
EXERCISE
Take part in sports and keep fit. Staying active can strengthen the lungs.
Swimming is least likely to trigger an asthma attack, among all other sports.
Medication is recommended before any physical activity (or depending on your physician's advice) and keep it close at hand.
Always do warm-up exercies (up to half an hour) and rest for about 10 minutes before beginning any vigorous exercise. If you still feel wheezy, your asthma might not be under control.
ALLERGEN-FREE HOME
Opt to use non-toxic household cleaning products.
Clean toys, furniture and upholstery with a slightly damp cloth.
Remove possible sources of mold.
Choose hypoallergenic (less irritation to skin) bedclothes and mattress. Change bedclothes regularly.
DE-STRESS
Set aside time and effort to relax and de-stress.
MEDICATION
Bring it wherever you go.

Organizations

American Lung Association

American Academy of Allergy, Asthma and Immunology

European Respiratory Society

National Asthma Education and Prevention program

American Society for the Alexander Technique

The Complete Guide to the Alexander Technique

Reader's tips

I was diagnosed with Mild Asthma five years ago. I was offered medication by my doctor, which was expensive. I went to my public library and read a number of books on the subject and nutrition generally. I decided that I would try to find a solution or a regime that would allow me stop taking or using the medication :
- • Dietary changes -- I gave up all dairy products, milk, cheese, butter, cream, yogurt and all associated products made from or with dairy products e.g. ice cream as they cause or increase mucus making in the body making breathing more difficult and causing and prolonging a cough. I also gave up eating potatoes in any shape or form, bread or wheat products, oatmeal and all pre-prepared food. I substituted with rice milk and brown basmati rice (full grain). I later changed to soya milk (less expensive).
- • Seeds -- I blend 4 types of seeds (sesame, pumpkin, sunflower and linseed a.k.a flax seeds) in a blender and take one dessertspoonful every morning; the measure for each is a matter of trial and error.
- • Protein -- I derive my protein from eating fish mainly oily fish e.g. salmon, tuna, mackerel, sardines I also eat chicken but only eat red meat about once a week.
- • Vegetables -- I eat lots of vegetables cooked and raw; e.g. carrots, broccoli, turnips, parsnips, onions, cauliflowers and lettuce.
- • Fruit -- I eat fruits but not as much as I should.
- • Supplements -- I take daily 2 grams of vitamin C in capsule form, 1 dessertspoonful of liquid cod liver oil daily and 2 odourless garlic capsules daily.
Since changing my eating habits my health has improved significantly. My asthma no longer bothers me and it is about 2 years since I used the inhaler.
During this time I noticed that when I walked for twenty minutes or more at a fast pace my breathing would become tight but this has been lessening as time goes by.
On my regular 2 yearly visit to my optician for an eye check I was prescribed lesser strength lens than I previously had. No doubt due to the regular but controlled dose of vitamin A (cod liver oil).
I have not had a cold or flu in 2 years. I am 68 years of age and I have never smoked or used alcohol. I exercise frequently using light weights at home and by walking about 2-3 miles a day at an aerobic pace. I sleep about 6-7 hours a night. I resist naps during the day.
I figure we should know how our own bodies work and function. Health cannot be taken for granted but must be protected. Many diseases occur because of neglect or abuse. Health is our most treasured possession. I may not add years to my life but I may add life to my years: so far so good.
Eating healthy foods is a good thing and has its benefits but I found it very important to know what you are doing and the dangers of overeating some minerals and vitamins which can actually be dangerous and toxic if eaten to excess. Basically read about and around the subject of nutrition and know the dangers. ...Liam Healy via email, Sept 2005

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