You, like 25 million Americans, suffer from asthma. These days, your goal has been to identify asthma triggers so that you can avoid them. But you must have missed one.
Just what might that trigger be?
When we think of asthma, we think of triggers like smoke and stress. However, there is another trigger that can be just as important. That trigger is food. That’s because in some, food can actually cause asthma attacks.
Experts say that understanding this concept comes down to how one’s system reacts to food allergens in general. According to Asthma UK, when you encounter a food allergen, your immune system counters that reaction by releasing histamine. This is a chemical that triggers the symptoms we think of when it comes to allergic reactions. For example, your eyes may get red, you may sneeze, or you may start to itch.
This is where an allergic reaction to food differs in those with asthma. When you have asthma, this reaction may also entail asthma symptoms-like that familiar tightness in your chest or general trouble breathing.
While experts say that no diet can completely curb symptoms of asthma, there are chemicals and types of foods that can serve as triggers. The first of these is sulfites.
According to the Cleveland Clinic, sulfites are preservatives that are added to foods in order to maintain a fresh appearance. In addition, they’re used in making wine.
Interestingly, reactions to sulfites led the FDA to ban added sulfites in fresh fruits and vegetables in the mid 1980’s. However, sulfites can still be added to other foods. For example, it’s legal to put sulfites in processed potatoes. And they can even found in some asthma and allergy medications.
To avoid sulfites, it’s important to know what they’re called on labels. Common names for sulfites include: potassium bisulfite, sulfur dioxide, potassium metabisulfite, sodium bisulfite, sodium metabisulfite, and sodium sulfite. In addition, it’s helpful to know where sulfites can be found. For example, foods like shrimp and processed vegetables may contain sulfites. In addition, alcohol may contain these additives.
The second of these potential triggers is nuts. According to Asthma UK, nuts have been determined to be the most common trigger of allergic reactions when it comes to food. However, many people don’t even know that they’re allergic to nuts. This can be particularly confusing, especially for kids. Doctors can test for nut allergies, which may be an avenue to consider if you’re struggling to find the cause of asthma symptoms.
Third, milk and dairy are common allergens-especially when it comes to children. In fact, the American College of Allergy, Asthma, and Immunology reports that two to three percent of children under the age of three have a milk allergy. And one study concluded that less than a fifth of these children are allergy free by the time they turn four. That said, it is estimated that eighty percent of those affected no longer have allergies by the time they turn 16.
If you suspect a dairy allergy, see an allergy specialist. To determine whether one is allergic to milk, healthcare professionals can administer a skin-prick test to see how the skin responds to stimuli.
Fourth, fast foods can contribute to asthma. In truth, fast foods and asthma may go hand in hand. This is why it’s important to become aware of how many fast foods you and your family are eating.
According to a 2013 article published in Time, one study concluded that fast food can actually increase the risk of asthma in children. Research showed that consuming fast food three times a week could be dangerous. In fact, the risk of severe asthma in teens climbed by nearly forty percent. And the risk in kids between the ages of six and seven was nearly thirty percent higher. Interestingly, fruit countered this in that it had protective effects against asthma.
Fifth, there are eight common food allergens that those with asthma may want to be aware of. Experts sometimes refer to these as “the big eight.” Of those, we have covered milk and nuts (this includes both tree nuts and peanuts). However, eggs, fish, shellfish, soy, and wheat are also common allergens. In the case of undetermined asthma triggers, it may be helpful to see a doctor to rule out these allergens as potential causes.
Now that we’ve covered potential food triggers, let’s talk about dietary sources that can be helpful for asthmatics. According to the Mayo Clinic, low levels of vitamin D have been linked to severe asthma. This means that ensuring adequate intake of vitamin D could help to alleviate the number of asthma attacks you experience.
There are a number of ways to increase your levels of vitamin D. The first is simple exposure to sunlight. And if you aren’t allergic to fish, salmon can serve as a great source of vitamin D. Further, experts say that both milk and eggs are rich in this vitamin.
In addition, load up on fresh fruits and vegetables. The Mayo Clinic says that fruits and veggies contain antioxidants (like vitamin C, E, and beta carotene), which may have anti-inflammatory effects. This could help to reduce inflammation in the lungs. And fruits have been said to counter the effects of asthma in general.
And finally, if you’re overweight, eat with weight loss in mind. Obesity and asthma are linked. In fact, studies show that losing weight can reduce asthma symptoms and the need for medication by 48 to 100 percent. That’s one heck of a difference. And weight loss in general can improve the ability to manage asthma.
So stick to a diet full of fresh fruits, vegetables, and lean meats. And remember that processed foods may not be the best choice when it comes to eating with health in mind.