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Since asthma is a disease that causes inflammation of the respiratory tract, people with this condition should eat carefully, giving preference to foods with anti-inflammatories and antioxidants, such as foods rich in omega-3, for example.
In addition, they should also avoid consuming foods high in sugar, as carbohydrates consume more oxygen when they are digested, increasing respiratory work and increasing the chances of having an asthma attack.
Food alone does not help to cure asthma, but to improve it, and, therefore, it should serve to complement the treatment indicated by the pulmonologist.
The following are some nutritional recommendations that can help relieve symptoms and decrease the frequency with which asthma attacks occur.
1. Eat anti-inflammatory foods
Anti-inflammatory foods decrease the production of substances in the body that stimulate inflammation of the lung tissue. In addition to favoring the immune system, making the body more resistant against other diseases, such as the flu or a cold, for example.
Omega-3, vitamin C, vitamin A and E, allicin, polyphenols, among other substances, are potent antioxidants with anti-inflammatory properties. Some of the foods that can be included in daily life are salmon, tuna, sardines, olive oil, chia seeds, flax seeds, avocado, orange, strawberry, kiwi, guava, broccoli, cabbage, garlic, onion, among others.
2. Eat more protein
In some cases, asthma treatment is done using steroids. However, this type of medicine can increase the breakdown of the body's proteins. Therefore, during its administration it is important to eat larger amounts of protein-rich foods, especially in the case of children, who are growing up.
3. Increase fluid consumption
To help fluidize and eliminate secretions produced as a result of asthma more easily, it is recommended to drink at least 2 liters of liquid per day, and water, teas or natural juices without sugar can be consumed.
4. Decrease sugar consumption
It is important for people with asthma to avoid health and foods rich in simple sugars and saturated fats, in addition to industrialized products, especially during a crisis. These foods are pro-inflammatory, so they favor the inflammation of the body and decrease the defenses, making it difficult to control asthma.
In addition, the excessive consumption of foods rich in sugar can make breathing difficult, since during its metabolism more oxygen is used to be digested and more carbon dioxide is released, causing fatigue in the respiratory muscles.
For this reason, the consumption of soft drinks, white sugar, cookies, chocolates, cakes, sweets, snacks, pre-cooked meals and fast food should be avoided.
5. Decrease consumption of foods rich in omega-6
It is important that the consumption of omega-6 is not greater than the consumption of omega-3, because it can also increase the inflammation of the body. Some examples of foods rich in omega 6 are soy oil, apple oil and sunflower oil.
Example menu for asthma
Main meals | Day 1 | Day 2 | Day 3 |
Breakfast | 1 cup of coffee with milk + spinach omelet | Oat pancake with butter and cocoa + chopped fruit | 2 slices of wholemeal bread with white cheese + 1 orange juice juice |
Morning snack | 1 plain yogurt with 1 tablespoon of oats | 1 medium kiwi | 20 units of peanuts + 2 slices of pineapple |
Lunch dinner | 1 grilled salmon fillet + brown rice + sautéed asparagus with 1 teaspoon of olive oil | 100 grams of chicken stroganoff + quinoa + broccoli salad with carrots seasoned with 1 teaspoon of olive oil | 100 ranges of grilled chicken breast with roasted potato + salad of lettuce, onion and tomato seasoned with 1 teaspoon of olive oil and vinegar |
Afternoon snack | 1 medium tangerine | 1 plain yogurt with 1/2 sliced banana + 1 teaspoon of chia | 2 whole toast with 2 tablespoons of avocado and 1 scrambled egg |
The amounts indicated vary according to age, sex, physical activity and associated disease, and it is important to seek guidance from a nutritionist so that a complete assessment can be carried out and the most appropriate nutritional plan is checked according to the person's needs.
Check out the following video for more tips to relieve asthma: