Home Remedies for Asthma, Tested Recipes

Each day, nine Americans die during an asthma attack. Unfortunately, an increasing number of Americans have asthma. The current count is about 25 million people. Asthma has become the most common chronic disease in childhood. Theories about the rise in asthma include changes in dietary habits, environmental pollutants, indoor lifestyles, and an increase in obesity.

This inflammatory condition usually begins in childhood. African-American and Puerto Rican children are at particularly high risk. Symptoms include a cough that’s typically worse at night and in the early morning, chest tightness, wheezing, shortness of breath, and increased respiratory rate. The airways become inflamed, swollen, constricted, and congested with excess mucus. It’s like trying to breathe through a straw.

A combination of genetic predisposition and environmental factors causes asthma. Part of the treatment involves identifying and avoiding (or preparing for) triggers. Triggers for an attack vary and include the following:
• respiratory infections
• airway irritants (e.g., perfume, dust, air pollution, and smoke from tobacco, marijuana, or wood burning)
• allergies (e.g., food, pollen, dander, mold, dust mites, and cockroaches)
• weather (e.g., cold air or a drop in barometric pressure)
• exercise
• strong emotions (e.g., anger)
• gastroesophageal reflux (e.g., heartburn)

Medications don’t cure asthma; rather, they help keep the condition under control. The drug regimen depends upon whether the symptoms are intermittent or persistent. Inhaled bronchodilators open the airway to nip an attack in the bud. For persistent asthma, inhaled anti-inflammatory medications are taken daily. It’s important to follow the treatment plan. That said, a number of foods and exercises can gently and safely support lung health.

Natural asthma remedies include acupuncture, chiropractic treatments, massage therapy, biofeedback, homeopathy, dietary improvements, and dietary supplements, such as herbs, vitamins, and minerals. Research supporting these therapies is preliminary at best. Science has yet to discover a cure for asthma—natural or otherwise. Kids sometimes grow out of it— that is, stop being symptomatic as their lungs grow bigger.

Such remedies as deep abdominal breathing, progressive muscle relaxation, guided imagery, biofeedback, and regular massage can help relieve emotional stress, which can aggravate asthma. Dietary changes are important for avoiding known food triggers and maximizing intake of natural antioxidants.

RECIPES TO TREAT ASTHMA

Omega-Packed Salmon Fillets 
Don’t overdo the baking time, or your fish will be dry and unappealing. If you keep it pink in the center and cook it until it just flakes at the touch of a fork, this omega-3 powerhouse is divine. 2 salmon fillets (6 to 8 ounces, or 170 to 225 g each) 2 teaspoons (10 ml) olive oil 1 to 2 tablespoons (14 g) bread crumbs ½ teaspoon dried tarragon 1 tablespoon (15 g) Dijon mustard Pinch of paprika Lemon slices, for garnish
PREPARATION AND USE: 
Preheat the oven to 450°F (230°C, or gas mark 8). Rinse the salmon fillets and pat them dry. Lightly grease a glass baking dish with the olive oil. Place the fish skin side down in the dish. Mix the tarragon into the mustard and spread over the fish. Sprinkle each fillet with the bread crumbs and paprika. Bake for 10 to 15 minutes until just past pink in the center. Top with the lemon slices and serve.
YIELD: 2 SERVINGS
How it works:
The omega-3 fatty acids in high-oil fish, such as salmon, sardines, tuna, and mackerel, are anti-inflammatory. Studies suggest that diets higher in the omega-3 fatty acids found in fish oil may improve asthma.

Antioxidant-Rich Waldorf Salad 
We like this recipe because it’s refreshing, easy to make, and contains a number of ingredients that promote lung health. 6 tablespoons (75 g) plain Greek yogurt 2 tablespoons (28 ml) fresh lemon juice ¹∕8 teaspoon each sea salt and freshly ground black pepper 1 cup (100 g) chopped celery 1 cup (150 g) sliced seedless red grapes 2 large red sweet apples, peeled, cored, and chopped 1 cup (100 g) walnuts Pinch of paprika Celery leaves, for garnish
PREPARATION AND USE:
In a large bowl, whip the yogurt and lemon juice together. Stir in the salt and pepper. In a separate bowl, mix the celery, grapes, apple, and walnuts. Pour the yogurt mixture over the fruit mixture until fully covered. Stir to combine. Add a pinch of paprika to each serving. Garnish with the celery leaves.
YIELD: 4 SERVINGS
How it works:
Apples, grapes, and celery leaves are high in flavonoids (water-soluble plant pigments that benefit health) and vitamin C. Both are antioxidant. People with chronic lung conditions, such as asthma, often have low levels of antioxidants, perhaps because this inflammatory condition depletes them. One study found that vitamin C supplementation helped protect against exercise-induced asthma. Others studies have shown that more fresh fruit in the diet improves asthma. Also, the beneficial bacteria in yogurt promote gut health. Research increasingly suggests that abnormal resident “flora,” or bacteria, predispose people to asthma and other allergic conditions. Preliminary research suggests that some probiotic supplements improve airway responses. Whether eating yogurt improves asthma isn’t yet known, but it does seem to fortify immune function.

Carotene Booster 
Autumn is the perfect time of year to enjoy those colorful, carotene-rich pumpkins, which are members of the squash family. 1 pumpkin (3 pounds, or 1.36 kg) washed, cut in half, and seeded ¹∕3 cup (80 ml) olive oil 2 tablespoons (28 ml) balsamic vinegar 1 teaspoon (2 g) ground cinnamon 1 teaspoon (7 g) honey 1 tablespoon (14 g) unsalted butter
PREPARATION AND USE:
Preheat the oven to 425°F (220°C, or gas mark 7). Cut the pumpkin into ten wedges. Put the wedges on a baking sheet. Mix the olive oil and vinegar together, pour over the pumpkin, and toss until the pumpkin is covered. Spread the wedges in a single layer across the sheet. Sprinkle each wedge with cinnamon. Roast for about 40 minutes. Remove from the oven and top the inside of each wedge with a tiny pat of butter. Enjoy the pumpkin by scooping it out of the skin.
YIELD: 4 TO 6 SERVINGS
How it works:
Pumpkins, yellow squash, carrots, bell peppers, and other orange-hued vegetables and fruits get their pigment from carotenoids, powerful antioxidants that reduce inflammation, support the immune system, and maintain respiratory linings. One study found that a supplement containing a mixture of carotenes helped to prevent exercise-induced asthma.

Iced Coffee Pick-Me-Up
We love this drink for a late morning boost; try to enjoy it before noon, especially if caffeine keeps you awake at night. 2 cups (475 ml) water ¼ cup (55 g) ground dark roast coffee ¼ cup (78 g) sweetened condensed milk, divided 8 ice cubes
PREPARATION AND USE:
Brew the coffee. Pour half of the condensed milk into each of two mugs. Divide the hot coffee between the mugs. Stir until the milk is dissolved. Fill two tall glasses with four ice cubes each. Gradually pour each portion of hot coffee over the ice and stir to chill (for a thinner, cooler drink, add more cubes). Enjoy!
YIELD: 2 SERVINGS
Recipe Variation:
On chilly days, try this coffee hot—just leave out the ice cubes and add a pinch of ground cinnamon.
How it works:
Several studies have shown that caffeine modestly improves lung function for up to 4 hours in people with asthma. Avoid late afternoon or evening intake, which could interfere with a good night’s sleep. Caffeine is related to theophylline, an asthma medication that helps open airways, reducing breathlessness.

Eucalyptus Chest Rub
The smell alone of this soothing rub brings respiratory relief. 1 tablespoon (15 ml) unscented lotion, olive oil, or (15 g) petroleum jelly 2 drops eucalyptus essential oil
PREPARATION AND USE:
Blend the lotion and essential oil in a small, clean jar. Rub the mixture onto your chest: Start with a small amount to see how you respond to eucalyptus. Inhale deeply as you work. You’re drawing some of those aromatic, medicinal oils into your lungs. Wash your hands thoroughly before touching your eyes, nose, or other sensitive mucous membranes. If you have any remaining rub, store it in the jar and cap tightly.
YIELD: 1 RUB
How it works:
Eucalyptus has anti-inflammatory, expectorant effects. It may also help open the airways by relaxing the encircling muscles. One study found that a special preparation taken internally eased asthma symptoms and reduced the need for medications. However, it is not safe to take eucalyptus essential oil by mouth. Plant essential oils are highly concentrated. Many are toxic when taken internally.

Beneficial Tuna with Brazil Nuts 
Once you’ve enjoyed this dish hot from the oven, keep up your omega-3s by putting the leftovers in tuna salad sandwiches (mix with plain yogurt and a little lemon instead of mayonnaise). 4 tuna medallions (4 ounces, or 115 g each) 2 teaspoons (10 ml) olive oil ¼ teaspoon sea salt Freshly ground black pepper, to taste ¼ cup (33 g) crushed Brazil nuts Lemon wedges, for garnish
PREPARATION AND USE:
Preheat the oven to 425°F (220°C, or gas mark 7). Rinse the tuna medallions and pat dry. Brush each side with olive oil and sprinkle with salt and pepper. Roll the medallions in the crushed nuts. Coat a glass baking dish with vegetable oil spray. Bake the tuna for 15 to 20 minutes until the center is just past pink.
YIELD: 4 SERVINGS
How it works: Brazil nuts and seafood are excellent sources of selenium, an antioxidant that works against inflammation. At least two studies have shown that people who consumed selenium in their diet were less likely to have asthma than were those who did not. Tuna is a good source of omega-3 fatty acids, which help reduce inflammation in airways. One survey showed that families that ate oily fish high in omega-3s, such as tuna, sardines, and salmon, had a nearly three times’ lower percentage of children with asthma than families that did not.

Yoga Relaxer: Puppy Pose 
Yoga poses can swiftly calm, ground, and bring you into your body. This particular pose stretches your spine, giving your lungs a chance to fill and empty to their full capacity. You A clean mat or rug
PREPARATION AND USE:
Start on your hands and knees. Align your body so that your shoulders are directly above your wrists and your hips are above your knees. Breathe in slowly and deeply. Breathe out slowly, expelling as much air as possible. Move your hands forward a few inches (centimeters) along the floor. Move your buttocks halfway back toward your heels while your hands remain in the same place. Drop your forehead down to the floor and relax your neck. Push your hands forward, fully stretching your arms. At the same time, move your hips back to hover just above your heels (this stretches the spine). Breathe normally, feeling your spine stretch. Maintain the pose for 30 seconds to 1 minute. Bring your buttocks down to rest on your heels. Relax.
YIELD: 1 SESSION
How it works:
Yoga may help in several ways. For one, it reduces stress, which can aggravate asthma. For another, it emphasizes breath control. Last, the exercise helps condition the heart and lungs. Some studies show yoga and progressive muscle relaxation (see the insomnia exercise on page 357) improve asthma. Warning: If you have knee problems or feel any pain during this pose, stop.

Take a Breather 
Anyone who’s had an asthma attack knows how frightening shortness of breath can feel. Anxiety can make things worse. Create a habit of literally finding your breath, which immediately calms your nervous, heart, and respiratory systems. Practice allows you to access that state—even in a crisis. You A comfortable chair
PREPARATION AND USE: 
Sit comfortably with your hands relaxed in your lap. While counting slowly to four, inhale slowly and deeply. Hold your breath for the same number of seconds. Exhale for the same number of seconds. Try to steadily increase your times, but without causing discomfort.
YIELD: 1 SESSION
How it works: Stress aggravates asthma. One of the most immediate ways to reduce stress is to breathe deeply. Deep breaths send a message to your brain to relax, and the brain sends that message to the rest of your body. In 1952, Russian physiologist Konstantin Buteyko designed a breathing technique to help asthma patients. The basic idea is that, when you hold your breath, carbon dioxide levels rise in the lungs, which stimulates airways to dilate. The Buteyko breathing technique teaches people to have controlled pauses in their breathing. It’s akin to the breathing pattern used while swimming. This method isn’t well researched, but a couple of studies do show benefits.

Lifestyle Journal Exercise
We find that keeping a journal helps us see patterns and release emotions. In this case, you’re looking for patterns linked to your asthma.
A journal
A pen
PREPARATION AND USE: 
Keep a daily journal for six weeks, noting the foods you eat, your daily schedule, stress levels, and exercise. In it, note respiratory symptoms that occur. Look for patterns. For instance, you may notice a relationship between asthma symptoms and certain emotions, exercise, foods, and perfume scents. When you have asthma symptoms, what thoughts and emotions occur? You’re trying to find patterns that make you feel better and those that make you feel worse. Your goal is to have more of the former and less of the latter. When you close your journal each day, how do you feel? Does writing in the journal give you a sense of perspective?
YIELD: 1 JOURNAL SESSION PER DAY
How it works:
Some studies show that people who wrote in a journal most days of the week about their asthma had a reduction of symptoms and less need for rescue medication.

Turmeric Toddy 
Enjoy this soothing beverage throughout the day, especially before bed. 1 cup (235 ml) milk 1 teaspoon (2 g) ground turmeric
PREPARATION AND USE:
Heat the milk to your desired warmth, but do not boil it. Stir in the turmeric. Drink this mixture up to three times daily.
YIELD: 1 SERVING
How it works:
This Indian spice is a potent anti-inflammatory agent. Preliminary research suggests that concentrated extracts of turmeric and other anti-inflammatory herbs can improve some aspects of asthma. The fat in milk can improve intestinal absorption of curcumin, the active ingredient in turmeric.

Aussie Steam 
Eucalyptus trees are native to Australia and have long been used to manage coughs and asthma. 1 quart (946 ml) water 1 to 2 drops eucalyptus essential oil, or ¼ cup (6 g) crushed, dried eucalyptus leaves
PREPARATION AND USE:
Boil the water. Turn off the heat. If using eucalyptus essential oil, remove the pot from the burner. First try inhaling the steam. If steam alone doesn’t trigger asthmatic coughing, add 1 drop of eucalyptus oil. Lean in gradually. If the eucalyptus vapors don’t trigger coughing, you can add the second drop of essential oil. Cover your head with a clean towel to entrap the steam. Breathe through your mouth slowly and deeply for 1 to 2 minutes. If using dried eucalyptus leaves, add them to the pot, cover, and steep for 10 to 15 minutes. Remove the lid. If you no longer have steam, heat the liquid again—just to the boiling point—and remove from the burner. Lean over the steam and cover your head with a clean towel. Breathe slowly and deeply. If the steam triggers coughing or seems to worsen your asthma in any way, stop.
YIELD: 1 APPLICATION
How it works:
Inhaling steam helps to relax airways, increase circulation, and thin respiratory mucus, which makes it easier to expel. The eucalyptus is antioxidant, anti-inflammatory, and expectorant. A 2003 study found that an oral preparation of a key chemical in eucalyptus (eucalyptol) had an anti-inflammatory effect in people with asthma and reduced the need for steroids. (Plant essential oils, including eucalyptus essential oil, however, should not be taken by mouth.) Note: For some people with asthma, essential oil vapors trigger coughing.

When Simple Doesn’t Work 
Preliminary research suggests that standardized, concentrated extracts of some herbs may hold modest benefits for people with asthma. They include ginkgo, coleus, long pepper, curcumin (an active ingredient in turmeric), and pycnogenol (from French maritime pine). Herbalists often recommend horehound and mullein as general lung tonics. However, check with your health provider before taking any herbs or other dietary supplements.

When to Call the Doctor 
• You’re having trouble breathing (call 911 immediately).
• You suspect you or your child might have asthma.
• You have asthma and have any questions about your condition.