How to Alleviate the Symptoms of Asthma Through Exercise, Breathing Techniques and Diet
By: Marc Latham BA (Hons), MA, PhD
Asthma is a debilitating disease that can inhibit the breathing of sufferers during attacks, as their bronchial tubes constrict and air is blocked from reaching the lungs properly. This can bring discomfort to sufferers and put them off exercise.
Asthma attacks can be caused by intrinsic or extrinsic factors; from within the body or from outside. Extrinsic factors; such as pollen, smog, cold or humidity; can be mitigated against or eliminated by moving to places where they are not so prevalent, or do not exist.
Evidence also suggests that intrinsic factors can be reduced and largely alleviated through a regular exercise program combined with a healthy diet and deep breathing practise.
This article brings together some of the latest information from scientific studies on asthma and how to control its intrinsic causes and incapacitating symptoms.
Exercise
Exercise and Asthma
Asthma is on the increase in the western world, and causes 5,000 deaths per annum in the USA alone. It also costs the American economy $13 billion a year. The rise in asthma cases has been directly linked with an increase in obesity rates, although asthma can affect anybody.
While exercise can be a catalyst for asthma attacks in what is medically termed Exercise Induced Asthma (EIA) scientific studies have shown that the more people exercise the stronger their breathing organs will be, meaning that asthma sufferers are likely to have fewer attacks the fitter they get. Exercise will also likely help by calming the mind, reducing weight and providing confidence.
The ability for people to exercise normally while also suffering from asthma is highlighted by the fact that some of the most successful sportspeople in the world have been asthma sufferers, such as legendary swimmer, Mark Spitz; multiple gold medal track and field athlete, Jackie Joyner-Kersee; and world record holding marathon runner, Paula Radcliffe.
A 2009 Cochrane Review of thirteen studies into exercise for asthmatics concluded that: ‘In people with asthma, physical training can improve cardiopulmonary fitness without changing lung function. It is not known whether improved fitness is translated into improved quality of life. It is comforting to know that physical training does not have an adverse effect on lung function and wheeze in patients with asthma. Therefore, there is no reason why patients with asthma should not participate in regular physical activity.’
It is recommended that you check with your doctor before starting an exercise program, and keep asthma relievers such as ventolin or albuterol inhalers nearby.
Exercise for Asthmatics
Cardiovascular exercise
Aerobic exercise will increase heart-lung capacity and improve circulation, and this will help to reduce the likelihood of asthma attacks. It should also lessen the debilitation experienced by the individual if an asthma attack does take place.
Swimming
Swimming is highly recommended for asthmatics, although the chlorine in swimming pools can sometimes be a trigger for an asthma attack in some sufferers.
However, if chlorine does not cause a reaction the warm, humid pool environment is ideal for many asthmatics; and focusing on breathing while in and under the water can supplement the fitness benefits from the activity.
Running
Long-distance running can be the most problematic sport for asthmatics, but when it can be done safely it can also provide great benefits by improving breathing capacity. Try to warm-up and cool-down properly. It is also better to avoid times of day when environmental conditions that may trigger an asthma attack are at their height: such as pollen or air pollution.
Walking
Light exercise such as walking will also benefit asthma, as it will help bring fresh oxygen to the lungs, as well as improving fitness.
Food for Asthmatics
Dutch research has shown that people with a diet rich in fruit and vegetable have the best lung function, and a commonsense diet rich in natural goodness and with a minimum of processed foods and additives is recommended for asthmatics. It is still best to consult your doctor before starting a new diet.
Recommended foods for asthmatics mainly revolve around the ingredients needed for a normal healthy diet: carbohydrates such as whole grains, oily fish, and fruit and vegetables high in vitamin C and other antioxidants; fibre from beans, lentils and pulses; and protein from fish, white meat and live yoghurt.
Asthmatics should try and avoid processed carbohydrates, such as sweets and soft drinks, which are often high in additives and preservatives; saturated fats found in red meats and dairy produce; and hydrogenated fats in their diet.
Breathing Techniques for Asthmatics
Breathing exercises have long been advocated by alternative health specialists and are now being taken seriously by mainstream medical practitioners in the west. While they are not considered a cure, or a total replacement for regular medicines, they are thought to be able to help minimise asthma attacks and control asthma symptoms when they do materialise.
A study published in the March 2004 edition of Current Opinion in Pulmonary Medicine found that asthma symptoms had been relieved by breathing exercises, but there was no long-term effect on lung capacity. Those studied did feel health improvements after doing the breathing exercises, and they did not use as much asthma medication afterwards. The improvements were put down to more efficient breathing.
Two breathing techniques were practised during the study:
The Buteyko System
The Buteyko system is named after a Russian doctor who fifty years ago created a breathing system to help his patients alleviate their poor respiration. The Buteyko system advocated slowing down the breathing process, with his patients taking deep breaths through their noses, and then exhaling slowly through their mouths. It is thought that this helps retain carbon dioxide in the system, and this is necessary for utilising an individual’s oxygen supply properly; if you breathe too quickly there is not enough carbon dioxide in your system, and this can lead to oxygen depletion.
Pranayama
Pranayama is a centuries old form of breath discipline used in yoga. Pranayama can be roughly translated from its Sanskrit origins as ‘breath control’. As with the buteyko system, it is recommended that you seek expert advice before beginning a program.
Conclusion
While asthmatics should take medical advice before making big changes in their lifestyles, evidence suggests that a combination of healthy eating, regular exercise and improved breathing techniques can work together to improve fitness, breathing and confidence and this should lower the regularity and symptoms of asthma attacks to help their personal wellness.
