Dear Reader,
With spring in the air, you may be feeling the effects of asthma… If so, you’re not alone. Many of my patients are asking me for alternatives to their inhalers and prescription drugs.
Some 20 million Americans suffer from asthma, a tightening of the bronchial tubes, the pipes that deliver air to your lungs. And with worsening chemical irritants, the problem is growing…
But there’s plenty you can do without resorting to drugs. Today, I’ll give you tips to breathe easier – the natural way.
You’re probably aware that allergies caused by pollen and other airborne particles are the main cause of asthma. That’s why springtime can be so difficult for asthma sufferers. But Asthma is a form of inflammation and food allergies, pollutants, and stress can also bring on an attack.
Asthma and allergies have a direct link to your diet. Processed foods, medicines, and pollutants from your environment are packed with all sorts of chemicals that directly cause inflammation. Even certain food colorings can worsen asthma attacks, such as yellow dye #5. These additives – that hide in hundreds of products – can make you more likely to suffer an attack. The solution here is to do what I do and avoid processed foods whenever possible.
But the problem doesn’t end there. There are also nutrients missing from your diet that help your body fight inflammation.
Take Omega-3 fatty acids. If you’re one of my regular readers, you know about the many benefits of these “good” fats. Our ancient ancestors had omega-3s in abundance. Wild fish, grass-fed beef, nuts, seeds, and a variety of fruits and vegetables have plenty of these good fats.
Unfortunately, commercial farming practically wipes out omega-3s in your meat. And that’s bad news… Omega-3s naturally reduce inflammation.
Instead, most of us are eating way too many of the “bad” fats, omega-6s. In fact, the average American diet includes about 15 times more omega-6s than omega-3s. And omega-6s cause inflammation.
Here are a few simple recommendations:
• Ramp up the Omega 3s: Wild salmon, grass-fed beef and organic brands of seeds, oils and nuts should be making their way to your table. Omega-3s effectively reduce inflammation. The relief you get will not only relieve your asthma, it will lower your risk of heart disease and stroke.
• Reach for foods high in vitamin C: Citrus fruits like oranges, grapefruits, and lemons all have high amounts of this inflammation fighter. Red peppers are another good source. Supplementing with extra vitamin C is also a good idea.
• Eat your greens: Your mother was right – you should eat your spinach. It contains loads of magnesium, a natural fat burner and inflammation fighter. Be sure to buy organic if you can, since modern agricultural methods have drastically reduced the nutritional value of most vegetables. (To get the minimum recommended amount of vitamin E, you’d have to eat 25 cups a spinach a day!)
• Don’t get sick,¬ get your vitamin B6: Legumes like chick peas have plenty of this vitamin. Fish, chicken, peas, and even sunflower seeds are also B6-rich. Again, buy organic if you can.
Of course, for all of these essential substances, you can also take supplements. Here are some suggested daily amounts:
• Vitamin C: 1,000 to 2,500 mg
• Magnesium: 400 mg
• Vitamin B6: 30 mg
• Omega 3s: 1 tablespoon as cod liver oil
To Your Good Health,
Al Sears, MD