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Asthma is a chronic inflammatory condition that can prove to be life-threatening if not managed effectively. A vast number of factors are associated with the development and aggravation of asthma. Effective management is usually centred around avoidance of triggers as well as medication to support the respiratory tract.
Research has indicated lifestyle factors may have a large influence on this condition and in this article we take a look at the evidence behind lifestyle alterations for improvement of asthma.
Factors involved in asthma
The development or exacerbation of asthma can involve one or more factors. Common factors involved include air pollution, exposure to allergens like pet hair, dust mites and pollen, irritating chemicals, respiratory infections and some medications.
Climate change has been shown to trigger asthma symptoms and warmer weather and thunderstorms have an influence.
There is also a genetic link and some people may be more susceptible than others.
Lifestyle factors and asthma
- Obesity – Several studies have shown an increase in body weight or obesity is linked with the onset of asthma in children and adults (1). In addition, obesity makes it more difficult to achieve asthma control (2). Although the exact mechanisms behind the link between asthma and obesity are not fully known, obesity has been shown to increase levels of pro-inflammatory messengers called cytokines and it is thought these may contribute to systemic inflammation in inflammatory conditions like asthma.
- Lack of physical activity – low physical fitness in childhood is associated with the development of asthma in young adulthood (3) and more engagement in sedentary activities, such as computer or TV time, is not only linked with an increase in symptoms of asthma but also with obesity (4,5).
- Stress – emotional or physical, stress can trigger acute and chronic asthma symptoms. A variety of hormones are triggered during stress, some of which may influence the respiratory tract and immune system. During stress there seems to be more constriction of respiratory tubes in asthmatics compared to those without asthma. Stress is linked to anxiety and depression and people with asthma have a higher prevalence of anxiety and depression than the general population. Emotions are also linked to the onset of asthma symptoms and one study showed that embarrassment, or a passive response to stress, can trigger clinically significant constriction of the bronchi in 20-40% of asthmatics (6).
- Poor sleep – sleep disturbances affect much of the population and it seems they are quite common in asthmatics. Problems include early morning wakings and a reduction in sleep duration, leading to daytime sleepiness (7). Poor sleep patterns are linked with an increased stress response and elevation in inflammatory cytokines.
- Lack of sunlight – spending too little time outdoors decreases exposure to the sun’s UVB rays. This impacts not only the body’s natural circadian rhythm but also vitamin D synthesis. A low level of vitamin D is seen in those with asthma and is associated with reduced lung functioning, increased reactivity of the airways and a poorer response to steroid medications (8).
- Negative breathing patterns – although breathing is an automatic function, negative breathing patterns can be learned and can impact symptoms of asthma. Situations like stress and anxiety can change breathing patterns from a desired deep, slow diaphragmatic breath to shallow chest breathing which can upset the exchange of oxygen and carbon dioxide.
Lifestyle alterations for asthma
1. Achieve optimal body weight – keeping trim and avoiding weight gain may influence several areas involved in asthma. A 10% weight loss has been shown to improve lung function in asthma and to improve markers of systemic inflammation (9). Addressing eating patterns and habits, changing fat, protein and carbohydrate intake and monitoring portion sizes can all help in achieving optimal body weight.
2. Get active – although many asthma sufferers are inclined to avoid asthma for fear of triggering an attack, evidence is showing that moderate, regular exercise benefits respiratory symptoms (10) and does not compromise asthma control (11). Aim to be active daily – this can include housework and gardening and does not always have to be ‘gym-based’. Walking is a great way to stay active, saves money on public transport and requires no equipment.
3. Tackle stress – family pressure, work-life balance, financial worries and workload can all contribute to raising stress levels. Employing effective stress management can significantly reduce the impact of stress on health. Mind-body techniques that tackle stress have shown promise for improving asthma symptoms.
Cognitive behavioural therapy and hypnosis are used clinically for stress management and may improve quality of life, asthma control (12) and stabilise over responsiveness of airways (13). Yoga is known to combat the stress response and improved lung function can be seen in asthmatics who regularly practice yoga (14).
Taking a walk in a forest, also called forest bathing, or shinrin-yoku in Japan, where it is seen as an important part of preventive health care and healing, not only contributes to daily activity levels but has been shown clinically to significantly influence stress hormones and reduce stress (15).
4. Get good sleep – tackling insomnia and other sleep disturbances can be difficult but regular waking times and good sleep hygiene can significantly improve circadian balance, inflammation, stress reactions and asthma management. It seems quality is the key with sleep, rather than quantity, so don’t be too focused on getting the full 8 hours, 5-6 hours of solid, restful sleep still brings health benefits.
5. Get outdoors – good exposure to daylight is vital for many aspects of heath. Spending a minimum of an hour outdoors daily increases vitamin D synthesis, positively impacting the immune system, inflammation and asthma symptoms. Taking part in physical activities in clean air environments (such as away from busy urban areas) reduces stress, enhances mental wellbeing and helps with sleep.
6. Practice breathing exercises – re-educating yourself on how to breath properly can drastically improve lung function. Breathing retraining programmes can be run through physiotherapists and involve identifying and correcting negative breathing habits. They have been shown to improve quality of life in asthma (16).
Breathing exercises such as pranayama in yoga and the Butyeko method of breathing can also improve asthma symptoms (17).
Takeaway
Making simple lifestyle alterations may significantly reduce the onset of asthma symptoms and improve quality of life.
If you would like to know more about asthma and natural solutions for effectively managing it, a one-to-one consultation with an experienced Personalised Health Practitioner can pinpoint your individual triggers.
We’re dedicated to providing you with both insightful information and evidence-based content, all orientated towards the Personalised Health approach.
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