Travelling with an Allergy
7 Natural Remedies For Adult Asthma
Holistic approaches offer complementary support alongside conventional treatments
Asthma affects approximately 25 million Americans, with adult-onset asthma presenting unique challenges for those diagnosed later in life. While conventional medications remain the cornerstone of asthma management, many adults seek complementary natural approaches to help control symptoms and reduce dependency on pharmaceuticals. These natural remedies can work alongside prescribed treatments to potentially improve overall respiratory health and quality of life.
Understanding adult asthmaAdult asthma differs significantly from childhood asthma in several important ways. Adults typically experience more persistent symptoms, slower recovery from flare-ups, and often face complications from other health conditions. Unlike children who may "outgrow" their asthma, adult-onset asthma typically requires lifelong management strategies.
The condition involves inflammation and narrowing of the airways, leading to symptoms like wheezing, chest tightness, shortness of breath, and persistent coughing. While medical interventions are essential for managing acute symptoms, natural remedies may help reduce the frequency and severity of attacks when incorporated into a comprehensive treatment plan.
Dietary modificationsNutritional approaches represent one of the most researched natural interventions for asthma management. Anti-inflammatory diets rich in fruits, vegetables, and omega-3 fatty acids may help reduce airway inflammation and improve respiratory function.
Mediterranean diet patterns have shown particular promise for asthma sufferers. This eating style emphasizes olive oil, fish, fresh produce, and limited processed foods. Studies indicate that adherence to Mediterranean eating patterns correlates with better asthma control and fewer exacerbations in adults.
Specific foods with potential benefits include fatty fish like salmon and mackerel, which contain omega-3 fatty acids that may reduce inflammation. Colorful fruits and vegetables provide antioxidants that help combat oxidative stress in the lungs. Meanwhile, eliminating common triggers like sulfites, preservatives, and known allergens can prevent diet-induced asthma attacks.
Breathing techniquesSpecialized breathing exercises can strengthen respiratory muscles and improve lung function for asthma patients. The Buteyko method, developed specifically for asthma management, focuses on nasal breathing and reduced breathing volume to normalize carbon dioxide levels and improve overall respiratory patterns.
Pranayama yoga breathing techniques offer another approach, with practices like alternate nostril breathing and pursed lip breathing that can help manage symptoms during mild exacerbations. Regular practice of these techniques may improve breathing efficiency and reduce reliance on rescue medications over time.
Breathing retraining programs typically require several weeks of consistent practice before significant benefits emerge. Working with a respiratory therapist or qualified breathing instructor can ensure proper technique and maximize potential benefits.
Herbal supplementsSeveral herbs have demonstrated anti-inflammatory and bronchodilatory properties that may benefit asthma sufferers. Ginkgo biloba contains flavonoids and terpenoids that can reduce inflammation in the airways and may improve pulmonary function in some adults with asthma.
Butterbur extract has shown promise in clinical studies for its ability to reduce the frequency and intensity of asthma symptoms. Its active compounds appear to inhibit leukotrienes and histamines that contribute to asthmatic reactions.
Honey mixed with black seed oil represents a traditional remedy gaining scientific attention. Research suggests this combination may reduce nighttime symptoms and improve lung function measurements when used consistently.
It's crucial to note that herbal supplements can interact with conventional asthma medications. Patients should always consult healthcare providers before adding any supplements to their treatment regimen.
Physical activityRegular, appropriate exercise strengthens respiratory muscles and improves overall lung function. Swimming proves particularly beneficial for asthma patients, as the humid environment and horizontal position can ease breathing while providing excellent cardiovascular benefits.
Walking, cycling at moderate intensity, and specially designed yoga programs can all contribute to improved asthma control when practiced consistently. The key is gradually increasing intensity while monitoring symptoms carefully.
For optimal results, asthma patients should exercise in environments with good air quality, use preventive medications as prescribed before activity, and incorporate proper warm-up and cool-down periods to minimize exercise-induced symptoms.
Stress reduction techniquesThe relationship between stress and asthma severity is well-documented, with psychological stress often triggering or worsening symptoms. Mind-body approaches like mindfulness meditation, progressive muscle relaxation, and guided imagery can help break the stress-asthma cycle.
Regular meditation practice has been shown to reduce inflammation markers in the body, potentially contributing to better asthma control. Even brief daily sessions of 10-15 minutes can produce meaningful benefits for respiratory health when practiced consistently.
Biofeedback training represents another evidence-based approach, teaching patients to recognize and modify physiological responses to stress. This technique helps individuals develop greater awareness of breathing patterns and muscle tension, allowing for earlier intervention during symptom onset.
Environmental modificationsCreating an asthma-friendly home environment can significantly reduce exposure to triggers and decrease symptom frequency. High-efficiency particulate air (HEPA) filters can remove airborne allergens and irritants that commonly trigger asthma episodes.
Maintaining optimal humidity levels between 30-50% helps prevent mold growth while keeping airways comfortable. Dust mite-proof covers for bedding and regular hot water washing of linens reduces exposure to these common asthma triggers.
Eliminating household chemicals with strong odors and replacing them with natural cleaning alternatives can prevent chemical-induced asthma symptoms. Simple solutions like vinegar, baking soda, and essential oils can effectively clean most surfaces without triggering respiratory distress.
Salt therapyHalotherapy, or salt therapy, involves inhaling tiny salt particles to potentially reduce airway inflammation and thin mucus secretions. This approach originated from observations that salt miners rarely suffered from respiratory ailments.
Modern salt therapy typically occurs in specialized rooms with aerosolized pharmaceutical-grade salt or through personal salt inhalers. Some studies suggest improvements in lung function and reduced bronchial hyperresponsiveness following regular salt therapy sessions.
While more research is needed to fully validate this approach, preliminary evidence suggests salt therapy may offer complementary benefits for some adult asthma patients, particularly those with allergic asthma components.
It's important to remember that while these natural approaches show promise, they should complement rather than replace conventional medical treatment for asthma. Always consult healthcare providers before making significant changes to an established asthma management plan. The most effective approach typically combines evidence-based medical interventions with appropriate natural remedies tailored to individual needs and triggers.
With proper medical supervision and a comprehensive management strategy that includes suitable natural approaches, many adults with asthma can achieve improved symptom control and better quality of life.
Herbs For Asthma Relief: Do They Work?
Natural asthma support remedies often incorporate ginger, turmeric, garlic, or eucalyptus. "While some herbs might offer extra support, they can't control asthma or help during a flare-up and should never replace your regular medications," says Raj Dasgupta, MD, a board-certified pulmonologist based in Los Angeles. "Asthma is serious, so always follow your doctor's treatment plan." If you are interested in using herbs this way, discuss it with your healthcare provider first. The following herbs have properties that may ease certain asthma symptoms.
Ginger Researchers have studied ginger and asthma because of the spice's anti-inflammatory effects and potential to relax the airway smooth muscle (ASM), which may help prevent airway constriction, Ring says.[7] "It can be taken as a tea, added to meals, or taken as a supplement (typically 1–2 grams [g] daily)," she says.
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In a small case-control study of 50 people, 25 of whom had allergic asthma, researchers found ginger extract helped control asthma and reduce symptom severity.[9]
An older study found fresh ginger reduced plaque formation in the airway caused by HRSV, a respiratory virus, Luk notes. "While this study was not aimed at asthma therapy, it did show promise in how fresh ginger can help protect cells in the airway from viral infection," she says.[10]
Turmeric Turmeric benefits for asthma stem from the spice's anti-inflammatory properties, thanks to its active compound curcumin.[11]
Pure curcumin extract, which comes in supplement form, can contain up to 95 percent curcuminoids, whereas turmeric usually has 6 or 7 percent.[12]
"For asthma, turmeric is thought to help by reducing inflammation in the airways," Dr. Dasgupta says. "Use it in cooking or take 500 to 1,000 mg daily as a supplement, but proceed with caution if you're on other anti-inflammatory drugs."[13]
One randomized, double-blind, placebo-controlled study suggested children and adolescents with asthma may benefit from a 30 mg dose of turmeric per kilogram of body weight for six months or more, Luk says.[14] "The subjects in this study experienced fewer overnight awakenings and used asthma puffers less often," she adds.
It's important not to take doses exceeding 8 g and to avoid it if you're taking certain medications, such as blood thinners, as it may increase the risk of adverse side effects or complications.[15]
Garlic"Garlic is known for its immune-modulating, antioxidant, and anti-inflammatory properties, which may help support respiratory health," Ring says, noting that it can be used in cooking or taken as a supplement.
Several studies in mice on the use of garlic for asthma relief have shown promise, suggesting that it reduced inflammation and prevented the airways from narrowing.[16] But Luk says there's not yet conclusive evidence of its effects on humans, nor is there a standardized dosage recommendation. That said, most research supports consuming one or two garlic cloves daily — or the equivalent in supplement form, Ring says, adding that supplements are typically available in doses ranging from 600–1,200 mg daily.
Eucalyptus Some research on eucalyptus for breathing suggests it may alleviate asthma symptoms by reducing inflammation, breaking down mucus, and widening airways, Ring says. But results are mixed, and other studies indicate it may worsen symptoms.[17]
"Eucalyptus can help open airways when used in steam inhalation," Dasgupta says.[18] Some people also use eucalyptus-based rubs on the chest, Ring adds, noting that whatever the form, it's crucial to ensure it's well-diluted. "The key is to use it sparingly, as overuse or undiluted oils can cause irritation or worsen symptoms for some people," Ring says.
Small amounts of eucalyptus, commonly used in over-the-counter cold and cold products, may be safe.[19] But Luk stresses that pure eucalyptus oil is toxic and should never be ingested. "Mild symptoms, including nausea, vomiting, and diarrhea, can occur even with small doses," she says. "Taking 3.5 mL, which is just over half a teaspoon, of pure oil can be fatal."
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The Best Home Remedies For Asthma, Like Breathing Exercises And Natural Herbs
About 1 in 13 Americans have asthma, a disease that causes your airway to narrow, making it harder to breathe. There are several different medications prescribed to treat asthma, but many people also find home remedies like yoga or acupuncture useful as part of their treatment.
There are no home remedies for an asthma attack – you should always stick to your care plan and get medical help if needed. But these home remedies can help ease everyday symptoms like coughing and sleeping issues.
Here are some research-backed methods you can use to help relieve your asthma symptoms.
Breathing exercises for asthmaPeople with asthma often have different breathing patterns than healthy people – asthmatics may breathe more quickly or have uneven breath lengths. This can lead to stale air building up in your lungs and leaving less room for your diaphragm, the muscle that sits underneath your lungs, to expand and bring in new oxygen.
One way to change this is by using breathing exercises. The goal of breathing exercises is to help you get rid of stale air, take in more fresh oxygen, and train your diaphragm to move normally while you breathe.
Practicing breathing techniques can also help you feel more in control of your breathing, which can be difficult for people with asthma, says Maureen George, PhD, RN, a professor at Columbia School of Nursing who specializes in respiratory disease.
Two of the most common exercises you can use are pursed lip breathing and diaphragmatic or belly breathing.
Pursed lip breathingPursed lip breathing can help to slow down your breathing and keep your airways open for longer periods. This allows more oxygen to flow into your lungs in each breath. You can do this by following these steps:
This kind of breathing can help you engage your diaphragm to fully empty your lungs, rather than using your chest muscles for more shallow breathing. You can do this by taking these steps:
For both of these exercises, it's best to practice for 5-10 minutes each day. Try to practice while your breathing is normal, so you will be more comfortable using the exercises when you are feeling short of breath.
Yoga for asthmaThough more research is needed, there is some evidence that yoga can help relieve asthma symptoms. A review of 15 studies published in 2016 in the Cochrane Database of Systematic Reviews found that asthmatics who practiced yoga for as little as two weeks saw modest improvements in their symptoms and their overall quality of life.
This means that while yoga cannot be used as a standalone treatment for asthma, it may be helpful to add it to your treatment regimen. Yoga may offer benefits for several reasons:
If you are not used to physical exercise, it may be helpful to keep your inhaler nearby while doing yoga, in case you feel short of breath.
Diet for asthmaWhile there is no evidence that a specific diet or group of foods prevents or treats asthma, improving your overall health through a healthy diet can have a positive effect.
Asthma is a chronic inflammatory disease, which means that your immune system overreacts to non-harmful substances like pollen in your airways. While an inflammatory reaction can help protect you when a dangerous particle enters your body, it can also cause symptoms like swelling in your airways that can restrict your breathing.
For this reason, it may help asthma symptoms to eat foods that fight inflammation. "I would recommend a whole food diet that is high in antioxidants, live cultures, and omega-3 fatty acids," George says. This type of diet should include:
Other foods can make asthma symptoms worse, particularly if you have allergic asthma. Herbs like echinacea and chamomile can set off symptoms because they are members of the ragweed family, which is a common hay fever trigger, George says.
Eating foods that cause gas may also set off symptoms if gas pressure builds up and presses on your diaphragm, which can affect your breathing and make your chest feel tight. For this reason, you may want to avoid gas-producing foods like:
Asthma symptoms can also be set off by compounds called sulfites that are found in dried fruits, red wine, and some pickled foods.
Herbal remedies for asthmaHerbs alone cannot treat asthma, but adding natural supplements into your treatment may help relieve your symptoms. But before trying any natural supplement, you should always check with your doctor or asthma specialist.
Two herbal remedies that may help ease asthma symptoms include:
TurmericA small study published in 2014 in the Journal of Clinical and Diagnostic Research found that people who took 500mg capsules of turmeric twice per day on top of their usual asthma treatment had less airway obstruction and better airflow from their lungs, compared to people getting only their regular treatment. This may be because turmeric has anti-inflammatory effects.
HoneyHoney has long been used as a remedy for cough, and eating a spoonful of honey may be as effective as taking prescription cough medicine. This may be because honey coats your throat and can have a soothing effect.
A study published in 2007 in the Malaysian Journal of Medical Sciences found that children with asthma who inhaled honey as a mist through a nebulizer saw improvements in wheezing and shortness of breath, and had more productive coughs, but doctors warn that you should not try this at home.
The bottom lineAsthma is a common condition that can cause serious health issues if it isn't properly treated. If you have asthma, it's important to have regular checkups with a specialist to create an individualized treatment plan that works for you. Adding home remedies to your routine like breathing exercises or yoga can help make your symptoms better, but always check with your doctor before adding in any new treatment.
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