“Asthma and Your Diet: Foods That Help and Hurt”

May Help: Fruits and Veggies - There's no specific asthma diet that can get rid of your breathing troubles. But certain foods may have benefits. Fruits and veggies are a good place to start. They're full of chemicals called antioxidants like beta carotene and vitamins E and C. These help stop particles called "free radicals" that damage cells and could inflame and irritate your lungs.

May Help: Vitamin D - You get most of it from sunshine, but it's also in some foods. The top choice is fatty fish like salmon and swordfish, followed by milk, eggs, and orange juice, which are often "fortified" with vitamin D. The nutrient strengthens the response of the immune system -- your body's defense against germs -- and could lessen swelling in your airways. Having low vitamin D levels can lead to more asthma attacks.

May Help: Nuts and Seeds - They've got lots of good things in them, but one in particular that might be good for asthma is vitamin E. Almonds, hazelnuts, and raw seeds are good sources, as well as cruciferous vegetables like broccoli and kale. Vitamin E has tocopherol, a chemical that could help cut how much you cough and wheeze from your asthma.

May Hurt: Dried Fruit - There are some foods you may want to avoid if you have asthma, and dried fruits are among them. Though fresh fruit, especially oranges and apples, can help control your asthma, the sulfites that help preserve dried fruit could make the condition worse for some people. Alcohol (especially red wine), shrimp, pickled vegetables, maraschino cherries, and bottled lemon juice also often have sulfites.

May Hurt: Beans - It's all about the gas they give some people. It can bloat your belly and make it harder to breathe. It may even trigger an asthma attack. Beans are the most famous candidate. Soak them for a few hours and change the water a couple or so times to lessen this effect. Other gassy culprits are garlic, onions, fried foods, and carbonated drinks.

May Hurt: Coffee - Salicylates are chemicals that occur naturally in coffee, tea, herbs, spices, and even in anti-inflammatory pills, like aspirin. Though most people don't react to them, they could make it harder to breathe, especially if you already have asthma. You may be able to improve these symptoms if you cut as many as you can from your diet.

May Help: Mediterranean Diet - It's made up of lots of fruits, vegetables, whole grains, beans, and nuts. You eat fish and chicken at least twice a week, and limit your red meat. Instead of butter, you cook with olive or canola oil, and you flavor with herbs instead of salt. There's even a bit of optional red wine for adults. People who eat this way have fewer asthma attacks and are less likely to get the condition in the first place.

May Help: Fish - It's all about the omega-3 fatty acids, especially in fatty fish like salmon, herring, tuna, and sardines. They help lessen the amount of IgE your body makes. That's an antibody that causes breathing problems in some people with asthma. But the high doses of oral steroids that some people use to treat serious asthma can block much of this helpful effect.

May Hurt: Food Allergies - You're more likely to have a food allergy if you have asthma. And a food reaction could cause wheezing and other asthma symptoms. In some cases, it's worse if you exercise after you eat certain foods. Try to notice what does it, and avoid it. Typical triggers are nuts, dairy, wheat, and shellfish, though everyone is different.

May Hurt: Too Much Food - When you eat more calories than you burn, your body stores the extra in fat cells. You can really start to pack on the pounds if you do that too much. If you become obese (BMI greater than 30), you're more likely to get asthma and it could make your symptoms worse. In addition, you may not respond as well to typical treatments like inhaled steroids that stop an asthma attack.

May Help: Tomatoes - Foods made from tomatoes seem to help people with asthma. Scientists think it may be the lycopene that helps most, but more research is needed. Some studies show they can keep you breathing better over the long term. Spaghetti marinara, anyone?

May Help: Variety - There's no single "magic bullet" food that will cure you of asthma. You need a wide range of nutrients and vitamins to keep your body healthy enough to handle attacks when you get them or to keep them away altogether. Talk to your doctor about any big changes in the way you eat, because they could affect your condition as well as your medication.

May Hurt: Supplements - As a general rule, supplements don't work as well as nutrients from food to protect you from asthma. So, get your veggies! (And nuts. And fish. And fruit). You may have heard that "soy isoflavone" supplements, in particular, can ease asthma symptoms. Unfortunately, studies seem to show that this simply isn't the case. Talk to your doctor about any supplements you take because they can affect your medication.

May Hurt: Liquid Nitrogen - Some people call it "nitro puff," but there are other names. You might notice a stream of smoky coldness that spirals from a fancy cocktail, a new frozen dessert at the mall, or other foods. It may look like fun, but it's best to avoid it. It could cause breathing problems, especially if you have asthma, as well as serious injury to skin and even internal organs.

Reviewed by: Sabrina Felson, MD on November 09, 2018

Sources:

American Lung Association: "Asthma and Nutrition: How Food Affects Your Lungs."
Asthma UK: "Food."
Cleveland Clinic: "Sulfite Sensitivity."
Deutsches Ärzteblatt International: "Salicylate Intolerance."
European Respiratory Journal: "Dietary antioxidants and 10-year lung function decline in adults from the ECRHS survey."
Journal of Gastroenterology and Hepatology: "Bioactive food chemicals and gastrointestinal symptoms: a focus of salicylates."
Mayo Clinic: "Allergies and asthma: They often occur together," "Mediterranean diet: A heart-healthy eating plan," "Beans and other legumes: Cooking tips," "Can foods I eat affect my asthma symptoms?" "Asthma diet: Does what you eat make a difference?"
Nutrients: "Immunometabolism in Obese Asthmatics: Are We There Yet?" "Diet and Asthma: Is It Time to Adapt Our Message?"
University of Rochester Medical Center: "Evidence Points to Fish Oil to Fight Asthma."
FDA: "2015-2020 Dietary Guidelines," "FDA Advises Consumers to Avoid Eating, Drinking, or Handling Food Products Prepared with Liquid Nitrogen at the Point of Sale."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Healthy Ways to Cook at Home”

BRAISE: The first step: Brown your food in a pan for a few minutes to seal in juices. You might also hear this called searing. Then add water or broth to the pan, and finish off the cooking process by simmering in a wet heat. You can use the leftover liquid to make a sauce that’s full of flavor and nutrients. Most people cook meat this way, but it works on veggies, too.

STEW: Cover uncooked food in broth, wine, water, juice, or stock, put a tight lid on the pot, and cook over low heat. Veggies, meats, or a mix of both are great in stews.

BOIL: When you boil food, you cook it in water that’s hot enough for lots of bubbles to rise to the top and break. It’s common to cook pasta this way, but you can boil almost anything, from eggs to veggies to meats.

POACH: It’s likely you’ve heard of poached eggs, but you can cook other foods this way, too, like chicken or fish. Heat the liquid you’re using to a temperature just below boiling. Cook your food gently, either directly in the liquid or in a special spoon or cup meant for poaching.

BAKE: Hot air inside your oven does the job here. Baking is good for more than just cakes, pies, and cookies. It’s also an option for preparing seafood, poultry, lean meat, vegetables, and fruits.

BROIL: You typically broil food on a rack under high, direct heat, like in an oven or toaster oven on the broil setting. Direct heat turns the outside of your food, especially meats, crispy and brown.

GRILL: The heat comes from below the food, which is on a rack. An outdoor grill uses wood, charcoal, or gas-heated rocks, but there are indoor options, too. This method lets fat drip off food as it cooks.

STIR-FRY: You’ll need a large pan or wok for this method, which cooks food in oil or other liquid over high heat. Chop veggies, meat, or even tofu into pieces of roughly the same size so they heat evenly. Stir or toss as you cook so they don’t stick to the pan.

SAUTE: This technique is a good option for veggies like mushrooms, tomatoes, onions, or zucchini that have a lot of moisture in them. Heat a small amount of oil or butter in a pan and cook at a high temperature until food is soft and tender.

STEAM: This method uses the steam from heated liquid to cook foods. Fill a pan with liquid and heat it to boiling. Place your food in a steaming basket or other container with holes over the water. Add flavor to the liquid to help give food more taste as it steams.

PAN BROIL: You’ll use a hot frying pan to cook over high heat. It’s different than frying because it’s done dry -- you don’t put oil or fat in the pan. When you pan broil meat, pour off any fat that pools during cooking.

ROAST: Like baking, this method uses hot air inside the oven to cook food. But the temperature is higher when you roast. Use a baking sheet or a roasting pan. If your food is fatty, put a rack inside a pan to catch the drippings.

SIMMER: It’s a lot like boiling. Both involve cooking food in liquid that’s hot enough to bubble. But when you simmer, you keep the boil tamer, so it only bubbles gently. To get liquid to a simmer, bring it to a full boil, then turn down the heat. You want the food to cook at a lower temperature.

SOUS VIDE: Your veggies may keep more of their nutrients if you cook them sous vide. The term means "under vacuum" in French. Food in vacuum-sealed pouches is cooked in water at a specific temperature. You can get a device made for sous vide cooking to do it at home, or you can use a rice cooker, slow cooker, or countertop roaster.

BLANCH: You may hear this method called parboiling. It’s best for vegetables. You boil the food in water for a short amount of time, usually about 30 seconds. After you take it out, you quickly put it in ice water to stop the cooking process.

Reviewed by: Christine Mikstas, RD, LD on March 02, 2018

Sources:

Academy of Nutrition and Dietetics: “Culinary Lingo,” “Learn the Language: Cooking Vocabulary.”
Mayo Clinic: “Healthy-cooking techniques: Boost flavor and cut calories.”
University of Hawaii at Manoa: “Winning Ways in the Kitchen.”
Safefood.eu: “Cooking Terms.”
American Heart Association: “Don't fry! Give Healthy Cooking Methods a Try.”
West Virginia Department of Education: “Healthy Cooking Methods.”
Food Science & Nutrition: “Nutritional advantages of sous-vide cooking compared to boiling on cereals and legumes: Determination of ashes and metals content in ready-to-eat products,” “Viva Sous Vide!”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.