Asthma is a chronic lung disease that causes airways (tubes that carry air in and out of your lungs) to become inflamed and narrow, making breathing difficult. This condition results from an overprotective immune system that overreacts to harmless triggers like dust or cold air.
Here’s what happens, according to the American Lung Association:
Even when symptoms aren’t present, the airways of someone with asthma remain slightly swollen and sensitive. When exposed to certain triggers—like dust, smoke, or cold air—the airways react, leading to three key changes. First, the airways swell even more, making the passage for air smaller. Second, extra mucus is produced, further clogging the airway. Third, the muscles around the airways tighten (bronchoconstriction), squeezing them even more. These changes make it difficult to breathe and can lead to an asthma attack.
This experience is often described as a feeling of tightness in the chest, wheezing, coughing, and shortness of breath. Currently, there is no cure for asthma, but with proper management, most people can control their symptoms and lead normal lives.
During an asthma attack, follow these steps to regain control of your breathing:
1. Stay Calm and Try to Relax
Panic can worsen symptoms by making your breathing more shallow and rapid. Try to stay as calm as possible. Focus on slow, controlled breathing.
2. Use Your Rescue Inhaler (Albuterol or Similar Bronchodilator)
Take one puff every 30–60 seconds, up to four puffs total.
If using a spacer, shake the inhaler first, exhale fully before inhaling, and breathe in slowly to allow the medication to reach your lungs.
If symptoms don’t improve after four puffs, wait five minutes and try again. Seek medical help if there’s still no relief.
3. Sit Upright and Avoid Lying Down
Slouching or lying down can restrict airflow, making it harder to breathe. Instead, sit upright with your shoulders relaxed to help keep your airways open.
4. Take Slow, Deep Breaths
Breathe in through your nose and out through pursed lips (like blowing out a candle) to slow down your breathing and keep your airways from collapsing.
5. Use Your Inhaler Again If You Need To
If your symptoms don’t improve within 15 minutes, use your inhaler again—up to four more puffs if needed. If there’s still no relief, seek emergency help immediately. Call 911 or head to the ER if you’re struggling to talk or walk, your lips or fingernails turn blue or gray, or you feel severe chest tightness or confusion.
6. If You Don’t Have an Inhaler
If you’re without an inhaler, breathing in steam from a hot shower or humidifier may help loosen mucus. Sipping warm fluids like tea or water can keep your airways moist. Most importantly, try to stay calm—panicked breathing can make symptoms worse.
After the attack, rest, monitor your symptoms, and avoid triggers like dust, smoke, or cold air. Be sure to follow up with your doctor to adjust your asthma management plan if needed.
Asthma and allergies often go hand in hand. Many people with asthma also have allergic reactions to triggers like pollen, pet dander, mold, and dust mites. This condition, known as allergic asthma, happens when the immune system overreacts to allergens, causing airway inflammation and breathing difficulties.
Managing allergic asthma involves reducing exposure to allergens. Use air purifiers, wash bedding frequently, and keep pets out of bedrooms. If seasonal allergies trigger your asthma, talk to your doctor about antihistamines or allergy shots to help reduce sensitivity over time.
1. Dust Mites
These microscopic allergens live in bedding and carpets. Use allergen-proof covers, wash sheets weekly in hot water, and vacuum with a HEPA filter to reduce buildup.
2. Pet Dander
Proteins in pet skin flakes can trigger asthma. Keep pets out of bedrooms, bathe them regularly, and use an air purifier to reduce airborne allergens.
3. Pollen
A major seasonal trigger. Check pollen forecasts, stay indoors on high-pollen days, and use air conditioning with a clean filter instead of opening windows.
4. Cold Air
Sudden temperature changes can tighten airways. Wear a scarf or mask over your nose and mouth in winter to warm the air before breathing it in.
5. Smoke
Tobacco, wood fires, and even cooking fumes can irritate the lungs. Avoid smoking, inhaling secondhand smoke, and areas with heavy pollution.
6. Strong Odors
Perfumes, cleaning products, and aerosol sprays can inflame airways. Opt for fragrance-free products and ensure proper ventilation when using chemicals.
Know your triggers and actively avoid them to reduce the frequency and severity of asthma symptoms.
While asthma medications are essential, here are some natural remedies that may help support lung health:
1. Ginger
Known for its anti-inflammatory properties, ginger tea may help relax the airways.
2. Turmeric
Turmeric contains curcumin, which has been linked to reduced airway inflammation.
3. Honey
A spoonful of honey can soothe the throat and reduce coughing.
4. Steam Therapy
Inhaling steam may help loosen mucus and improve breathing.
5. Essential Oils
Eucalyptus and peppermint oils can help open up the airways (but avoid strong scents if they trigger symptoms).
Always talk to your doctor before trying natural remedies, especially if you take medication.
Learning how to control your breathing can help manage asthma symptoms. Try these techniques:
1. Pursed-Lip Breathing
Inhale deeply through your nose for 2 seconds, then purse your lips and exhale slowly and steadily for 4–6 seconds, as if blowing out a candle.
2. Diaphragmatic Breathing
Place one hand on your chest and one on your belly; inhale deeply through your nose so your belly rises, then exhale slowly through your mouth as your belly falls.
3. The Buteyko Method
Take a small, gentle breath in through your nose, exhale lightly, then hold your breath for a few seconds before resuming normal nasal breathing.
4. Papworth Method
Breathe in deeply through your nose, then exhale slowly and evenly through pursed lips while keeping your breathing controlled and relaxed.
Practicing these techniques regularly can improve lung function and make breathing easier during flare-ups.
Your diet can play a role in asthma management. Here are some foods that may reduce inflammation and support lung health:
1. Omega-3 Fatty Acids
Studies suggest that omega-3s have anti-inflammatory effects, which may help reduce airway inflammation in asthma patients. However, results vary, and they are not a replacement for medication.
2. Vitamin D
Research has shown a link between low vitamin D levels and increased asthma severity. Some studies suggest that adequate vitamin D may help reduce asthma attacks, but it’s not a guaranteed treatment.
3. Magnesium
Magnesium is known to help relax airway muscles. Some studies have found that magnesium supplements or magnesium-rich diets may improve lung function, though more research is needed.
4. Antioxidants
Oxidative stress can worsen asthma symptoms, and antioxidants help neutralize free radicals that contribute to inflammation. While beneficial, they should be part of an overall healthy diet rather than a standalone treatment.
Avoid processed foods, sulfites (found in wine and dried fruit), and excessive dairy if they worsen symptoms.
Winter can be especially tough for asthma sufferers, as cold, dry air can irritate the airways and trigger flare-ups. Here’s how to protect yourself:
1. Wear a Scarf or Mask Over Your Nose and Mouth
This helps warm and humidify the air before it enters your lungs, reducing irritation.
2. Use a Humidifier
Dry indoor air can worsen asthma symptoms. A humidifier helps maintain moisture, but clean it regularly to prevent mold buildup.
3. Stay Indoors on Extremely Cold Days
Frigid air can trigger bronchospasms, making breathing more difficult. Limit outdoor exposure when temperatures drop by a lot.
4. Warm Up Before Going Outside
Sudden exposure to cold air can shock the airways. Light indoor exercise before heading out helps your lungs adjust.
5. Stay Consistent with Medication
Cold weather can increase asthma flare-ups, so it’s important to take your daily controller medication as prescribed and always carry a rescue inhaler.
Poor air quality can worsen asthma symptoms. Here’s how to protect your lungs from environmental triggers:
1. Check Air Quality Index (AQI) Reports
Pollution, pollen, and smoke can irritate the airways. Avoid outdoor activities when the AQI is high.
2. Use an Air Purifier Indoors
A HEPA filter can help remove dust, pet dander, and other airborne irritants that may worsen symptoms.
3. Avoid Harsh Chemicals
Strong cleaning products, air fresheners, and aerosol sprays can release fumes that trigger asthma. Opt for fragrance-free or natural alternatives.
4. Steer Clear of Secondhand Smoke and Car Exhaust
Tobacco smoke and vehicle emissions contain harmful particles that inflame the airways and increase the risk of asthma attacks.
If pollution levels are high, wear a mask outdoors and keep windows closed.
There are many misconceptions about asthma. Let’s clear up a few:
Myth: Asthma is just a childhood condition.
Fact: Asthma can develop at any age.
Myth: You can outgrow asthma.
Fact: Symptoms may improve, but the condition usually remains lifelong.
Myth: People with asthma shouldn’t exercise.
Fact: With proper management, people with asthma can and should stay active.
Myth: Asthma medication is only needed during attacks.
Fact: Daily controller medications help prevent attacks before they start.
Asthma is a long-lasting condition, but if you learn to manage it right, it doesn’t have to control your life. Here’s what you need to do: Identify triggers, use medications correctly, practice breathing techniques, and make lifestyle adjustments so you can breathe comfortably. Continue to stay informed, work with your doctor, and take proactive steps to keep your asthma under control.
Can asthma be cured?
No, but it can be managed effectively with medication and lifestyle changes.
Is asthma hereditary?
How can I tell if my asthma is getting worse?
Can stress trigger asthma?