How to Overcome Asthma?


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As a CrossFit athlete for many years I had to battle my exercise induced asthma. Having this  added complication to my training made my workouts twice as hard as I struggled for air. Finally, after many years I decided to see the doctor and he prescribed me an asthma-related medicine which didn’t improve my breathing at all and left me back at square one.

So once again I was left to my own research on why and how Asthma affects the body.Asthma is a condition in which your airways narrow, swell and produce extra mucus. This can make breathing difficult and trigger coughing, wheezing and shortness of breath. Asthma is a minor nuisance for some people – for others it can be a major problem that interferes with daily activities.


What causes asthma symptoms? Asthma vary from person to person. You may have infrequent asthma attacks such as when exercising or have symptoms all the time or maybe just sporadically.

Asthma signs and symptoms include:

  1. Shortness of breath
  2. Chest tightness or pain
  3. Trouble sleeping
  4. A whistling or wheezing sound when exhaling

 Coughing or wheezing attacks that are worsened by a respiratory virus, such as a cold or the fluFor some people, asthma signs and symptoms flare up in certain situations: 

Exercise-induced asthma, which may be worse when the air is cold and dry
Occupational asthma, triggered by workplace irritants such as chemical fumes, gases or dust
Allergy-induced asthma, triggered by airborne substances such as pollen, mold spores, bug waste or particles of dried skin shed by pets or people.Severe asthma attacks can be life-threatening. Work with your doctor to determine what to do when your signs and symptoms of an asthma emergency include:

Rapid worsening shortness of breath or wheezing

No improvement even after using a quick-relief inhaler such as albuterol

Shortness of breath when you are doing minimal physical activity


It isn’t clear why some people get asthma and others don’t, but it’s probably due to a combination of environmental and genetic factors.

             ASTHMA TRIGGERS​

Exposure to various irritants and substances that trigger allergies (allergens) can trigger signs and symptoms of asthma. Asthma triggers are different from person to person and can include:

  1. Airborne substances, such as pollen, dust mites, mold spores, pet dander or particles of bug waste
  2. Respiratory infections, such as the common cold
  3. Physical activity (exercise-induced asthma)
  4. Cold air
  5. Air pollutants and irritants, such as smoke
  6. Certain medications including beta blockers, aspirin, ibuprofen (Advil, Motrin IB, others) and naproxen (Aleve)
  7. Strong emotions and stress
  8. Sulfites and preservatives added to some types of foods like shrimp, dried fruit and processed potatoes.
  9. beverages such as beer and wine.
  10. Gastroesophageal reflux disease (GERD); a condition in which stomach acids back up into your throat



So what helped me reduce (and in time) eliminate asthma from my life was the avoidance of certain foods, environmental toxins and consciously making better lifestyle choices that aligned with my goals to be a better athlete and healthier overall.

# 1 Avoid all foods that cause inflammation

  • High-Fructose Corn Syrup
  • Trans fats
  • Fried foods
  • White bread and pasta
  • Gluten
  • Soybean and vegetable oil.
  • Processed snack foods, such as chips, cookies and cracker.
  • Table sugar (sucrose)
  • Trans Fats
  • Vegetable and Seed Oils
  • Refined Carbohydrates
  • Excessive Alcohol
  • Processed Meat
  • sugary drinks

# 2 Add these foods that decrease inflammation

  • Broccoli
  • Turmeric
  • Nuts
  • Green tea
  • Ginger
  • Beets
  • Whole grains
  • Oily fish
  • Berrie (Blueberries, Strawberries, ect)
  • Dark chocolate
  •  Avocados
  •  Chia seeds
  •  Walnuts
  •  Cherries
  •  Apples
  •  Pineapples
  •  Bell peppers
  •  Beans
  •  Greens
  •  Garlic
  •  Olive oil
  •  Coconut oil

3 Avoid or decrease all foods that cause mucus buildup in the body

  • Red meat
  • Milk
  • Whey protein
  • Cheese
  • Yogurt
  • Ice Cream
  • Butter
  • Eggs
  • Bread and Pasta
  • Cereal
  • Bananas
  • Cabbage
  • Potatoes
  • Corn and corn products
  • Soy products
  • Sweet desserts
  • Candy
  • Coffee
  • Tea
  • Soda
  • Alcoholic beverages

4 Foods that decrease mucus

  • Salmon
  • Tuna
  • Sardines
  • Flounder
  • Pumpkin
  • Pumpkin seeds
  • Grapefruit
  • Pineapple
  • Watercress
  • Celery
  • Pickles
  • Onion
  • Garlic
  • Honey or agar
  • Ginger
  • Lemon
  • Cayenne pepper
  • Chamomile
  • Olive oil
  • Broth
  • Decaf tea

Can asthma be cured? Eating more of the ‘good’ foods eliminated my asthma and only on occasion when I find myself eating some of these ‘bad’ foods so I find myself with more mucus in the lungs and a harder time breathing during a workout. It’s pretty simple and I hope this works for you as it did for me.

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