Breathing difficulties caused by respiratory disorders like asthma is a common discomfort.  Medications, treatments, and therapy aside, there are a few possible changes in food regime and lifestyle that can provide better long-term relief. Asthma and nutrition go hand-in-hand. Incorporating certain staples, eliminating food-based triggers, and making a few lifestyle changes can help manage the condition better.

1. Foods rich in nutrients
Antioxidants like flavonoids, selenium, vitamins D, C, E, and beta carotene are some of the most crucial nutrients that help manage breathing difficulties linked to food. So, incorporating foods rich in vitamin D can improve lung function and reduce the risk of respiratory tract infections. Vitamins C, E, and beta carotene help fight substances that can damage tissue and trigger breathing difficulties. Salmon, tuna, mackerel, egg yolks, cheese, and mushrooms are good sources of vitamin D. Apples, pears, citrus fruits, colorful berries, green vegetables, starchy vegetables, and root vegetables are loaded with essential minerals that combat the symptoms of asthma.

2. Foods to avoid
Eliminating certain foods and beverages from the daily food regime is also a critical aspect of asthma and nutrition concepts. Sulfites, foods that can cause bloating, and different types of chemical preservatives, additives, and artificial flavors can aggravate symptoms. It is best to avoid sulfites found in wine, dried fruits, pickles, and lemon juices. Bean, cabbage, onion, garlic, fried foods, and carbonated beverage can cause bloating, which can worsen the symptoms of acid reflux, cause a feeling of tightness in the chest, and may trigger asthma flares. It is also advisable to avoid certain dairy products, types of shellfish, gluten from wheat, and assorted nuts as these are allergens that can worsen asthma symptoms.

3. Lifestyle changes
Obesity or generally being overweight can increase breathing difficulties. The excess fat accumulation and heavy body weight put pressure on the respiratory system, causing a person to gasp for breath during routine activities like walking, standing up, or picking/ moving objects. A complete overhaul of foods and beverages to consume and promote weight loss is necessary. Switching to lean meats, low-calorie alternatives, consuming fewer carbohydrates, increasing protein intake, and generally being aware of foods to eat and avoid can help maintain a healthy weight. Changes in food regime should also be supplemented with an active exercise routine to speed up healthy weight loss.

4. Simple relief tips
It is advisable to clear the lungs with deep breathing exercises before eating. Exercises like tapping the chest, lying down to drain the mucus, and performing controlled cough breathing can help alleviate breathing difficulties before and after eating a meal. Eat only till capacity so that the lungs and diaphragm have plenty of space to expand and mainly avoid bloating due to overconsumption. It is also advisable to have shorter meals spread throughout the day.