ASTHMA – It’s Triggers, Best Foods, Causes & Many More

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Overview | Triggers | Hyperinflation | Reduce The Presence Of Triggers | Symptoms Of Asthma | Types & Causes | 7 Best Foods To Fight Asthma |

Hello Friends! Hope you are doing well. Welcome to Be Healthy Be Fit. In this article, we will discuss the triggers, types, causes, how to reduce the presence of triggers, the best foods to eat, and many more. Let’s Start.

Overview Of Asthma

It starts with a cough or a wheeze. Soon, your chest feels tight. Your breathing speeds up and gets shallower(less), making you feel short of breath. These are common symptoms of an asthma attack. Throughout the world, more than 300 million people suffer from asthma. Now let’s look at some triggers.


Why do people get asthma and how can this condition be deadly? Asthma affects the respiratory system, particularly the smaller airways, such as the Bronchi and Bronchioles. These airways have an inner lining named the Mucosa that’s surrounded by a layer of smooth muscle. In people with asthma, the airways are chronically inflamed, which can make them hyper-responsive to particular triggers.

Some of the many asthma triggers include tobacco smoke, fragrances, exercise, pollen, dust, cold weather, stress, and even the common cold. When people with asthma are exposed to these triggers, an asthma attack, or exacerbation, can occur.

But how exactly do such daily factors lead to an asthma attack? If an asthmatic is opened to a trigger, the smooth rings of muscle that circle the small airways in their lungs contract and become narrow. Simultaneously, the trigger worsens swelling, causing the mucosal lining to become more swollen and secrete more mucus.

Under normal conditions, the body uses this mucus to trap and clear particles, like pollen or dust, but during an asthma attack, it blocks the narrowed airways, making it even harder to breathe. These effects lead to these symptoms of asthma attack.


Smooth muscle constriction results in the feeling of chest tightness. Excess mucus and increased inflammation can cause coughing. And the wheezing noise? That happens because as the airways constrict, air whistles as it passes through the narrowed space. These symptoms may make a person feel like they’re running out of air. Yet counter-intuitively(without conscious reasoning), during an asthma attack, the inflammation can make it harder to exhale than inhale. Over time, this leads to an oversupply of air in the lungs, a phenomenon known as hyperinflation.

The trapping of air inside the lungs forces the body to fight harder to move air in and out of them. Over time, this can lead to a decrease in oxygen delivery to the body’s organs and tissues. Sometimes, in untreated critical asthma attacks, the body can’t keep up, which can lead to death from lack of oxygen. So, how do we prevent these uncomfortable and potentially deadly attacks in people who have asthma? How can we try to prevent it from happening? let’s look.


Unfortunately, the world is an unpredictable place, and exposure to triggers can’t always be controlled. This is where inhalers, the first treatment for asthma, come in. These medications help asthmatics both control and prevent their asthma symptoms. Inhalers transport medication along the affected airways using a fluid mist or fine powder to treat the difficulty at its source.

They come in two forms. There are reliever medications, which treat symptoms quickly and contain beta-agonists. Beta-agonists relaxes constricted muscles, allowing the airways to widen so more air can travel in and out of the lungs.

The other form of inhalers serve as preventive medications, which treat symptoms over the long term, and contain corticosteroids. Corticosteroids reduce airway irritation and inflammation, so asthma can be kept under control. They’re also crucial in preventing long-term damage from chronic inflammation, which can cause scarring (scar of the airways). Inhalers are known to be very effective and have helped many people live their lives healthier and better.

Although we have come a long way in developing how we treat and diagnose asthma, we still don’t know its exact causes. We currently believe that a combination of genetic and environmental factors play an important role, potentially acting during early childhood. Recent research has even linked poverty to asthma incidents.

This may be due to reasons ranging from exposure to additional pollutants and environmental irritants to difficulties in obtaining medical care or treatment. As our knowledge of asthma improves, we can continue to find better ways to keep people’s airways happy and healthy :).


So how do you know when your asthma is out of control? Let us understand it by taking an example of people talking to each other. It will help you to understand it easily.

PARAS : How do we know that our asthma is out of control? AMAN: When you have too many symptoms! PARAS: But what are symptoms of asthma? ALEX: Like we said before, coughing and wheezing! ALEX: Also you can feel short of breath. AMAN: That’s when you feel like you just can’t catch your breath. PARAS: And when your asthma is not under control you can cough and wheeze more at certain times. AMAN: Like when you’re exercising or playing! ALEX: That’s right! When your exercise, you need to breathe faster. But when you’re airways are tight and swollen, that’s harder to do! And that’s why you can cough and wheeze when you exercise! Sometimes just the cold air outside can make your asthma worse!

Bronchodilator - inhaler - asthma

AMAN: If kids take a Bronchodilator(inhaler) 10 to 15 minutes before exercising, it can loosen up the airways to prevent you from coughing and wheezing. PARAS: But there are other signs of out of control asthma besides problems with exercise! ALEX: That’s right! When kids are having trouble with their asthma- they can also have trouble with coughing, wheezing and shortness of breath at NIGHT. AMAN: This usually happens in the middle of the night, often after midnight. PARAS: And when your asthma is really out of control, you can feel these symptoms during the day, during the night, when outside and when inside!



The most common form of asthma probably is allergic asthma. You have allergies to something in your environment, dust, molds, pollen, and you get asthma as a result. Sometimes you can get asthma after you have had a respiratory infection so there are certain bacterial and viral infections. Once you have had them, your airways become a little bit more inflamed and you can have asthma for a few months sometimes. Sometimes it can be the trigger for you to develop asthma lifelong.



Sometimes you get asthma because of smoking. So, smoking actually can produce asthma in some people. If you smoke daily, then there are pretty good chances that you can get asthma.

FACT : Whenever you get the urge to smoke, lick a little salt with the tip of your tongue. This will relieve the Temptation instantly and has been said to kick the habit.

NOTE* – Before doing anything first consult your doctor.

3.Exercise-Induced Asthma

The other one that’s fairly common especially among teenagers is exercise-induced asthma. So for whatever reason, some people when they exercise, develop asthma.

4.Heartburn & Acid Reflux

Occasionally you also see people who get asthma from heartburn, acid reflux. When the acid comes up to your esophagus, that can trigger asthma is some people.

There are other causes of asthma, but they are much less concerned. Now let’s see what foods you should eat to prevent it from happening.


Now, you may be curious about whether specific food and diet choices could help you manage your conditions. There’s no absolute evidence that a specific diet affects the frequency or severity of asthma attacks.

But, at the same time, eating fresh, nutritious foods may improve your overall health as well as your asthma symptoms/attack. Here, we will see 7 top foods that fight asthma, which is supported by science. But, before we begin, please consider taking a moment to subscribe to us. You will get amazing healthy nutrition tips and other fitness & health-related information from us.

From now on in the remaining article, I will use ASTM in the replacement of Asthma due to some reason. Hope you will understand 🙂 Thanks, for understanding 🙂

1. Apple

Apples possess some extraordinary properties that may give you protection against ASTM. One study discovered that pregnant women who eat apples may be able to protect their children from developing ASTM. Another study noticed that even after controlling for other factors, people who reported eating two to five apples a week had a 32% lower risk of ASTM than people who do not eat apples or eat less.

2. Bananas

Foods rich in vitamin B6 (pyridoxine) should be an important component of any anti-ASTM diet. Several studies have found that the consumption of vitamin B6 dramatically reduces the intensity and frequency of ASTM attacks. Vitamin B6 is found in a wide range of foods, bananas being a particularly rich source of this important ASTM-fighting vitamin.

Eat Elaichi or Yelakki Bananas if you get cough/flu pretty quickly by eating a normal banana. They will cost you more, but it will definitely help you if you get cough/flu after eating a normal banana. Both bananas have equal nutritional value. Elaichi or Yelakki Bananas are low in calories as they are small.

3. Avocado

avocados for

These delicious creamy fruits can also help alleviate ASTM symptoms. Avocados are at the top of the list of foods with the highest concentration of glutathione, an unsung health-promoting compound with a wide range of functions. Avocados are also a good source of vitamin E, Vitamin K, particularly for people whose ASTM is linked to a nut allergy.

4. Flax-seed

flax-seeds for

Flax-seeds are packed with ASTM-alleviating minerals such as potassium and magnesium. These little, slightly nutty-tasting seeds are also excellent source selenium. Furthermore, flax seeds and flax-seed oil are one of the best plant-based sources of omega-3 fatty acids that can fight ASTM due to their anti-inflammatory properties.

You don’t like flax seeds? No problem, in market flax seeds oil ( in the form of capsule) is available. Now, where to buy? Don’t worry, I will link best flax seeds oil capsules and flax seeds below.

For India

Flax Seed Oil (capsules) –

Flax seeds –

For Outside India

Flax Seed Oil ( capsules) –

Flax seeds –

5. Spinach

A study found that a high intake of spinach is directly correlated with a lowered risk of ASTM. This may be due to the fact that spinach is high in magnesium. Magnesium deficiency is common among people with ASTM, and emergency intravenous (IV) treatments (Source-IV Treatment at Home. IV (intravenous) means giving medicines or fluids through a needle or tube (catheter) that goes into a vein) with magnesium have been shown to help prevent an ASTM attack. Spinach is also high in potassium, vitamin C & K a deficiency of which is also said to increase ASTM symptoms. 

6. Carrots

carrots for asthma

Carrots aren’t just beneficial for eye health, they could also protect against exercise-induced ASTM, according to health. That’s because they are loaded with beta-carotene, an antioxidant that’s converted to vitamin A in the body, which boosts the immune system against ASTM attacks. The more vivid the color of the carrot, the higher the levels of this vital carotenoid.


Garlic has been recognized for its healing powers since ancient times. Eating garlic regularly may also be helpful for people with ASTM. The beneficial effects of garlic on ASTM are partially due to garlic’s ability to inhibit the activity of certain enzymes that generate inflammatory substances. If you want to know more benefits of garlic then read my this article – Benefits Of Garlic

Which one is your favorite? Let us know in the comment box. Foods to avoid if you have asthma is coming soon. Stay tuned! and don,t forget to subscribe to get awesome health and nutrition tips. Thank You for reading this article.

Aman Pawar
Aman Pawar
Aman Pawar is a Certified Diet, Fitness and Nutrition Expert. For more info visit About Us page.



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