Those exposed to dust or chemicals
Respiratory disorders range from colds and flu, which are usually minor infections, to chronic
diseases, such as asthma, which are much more problematic Any condition that affects the passage of
air to and from the lungs should be taken seriously
Four of the more common respiratory disorders are: bronchitis, an inflammation of the tubes that
carry air to and from the lungs, which is marked by a relentless cough and thick phlegm; emphysema,
also known as chronic obstructive pulmonary disease, which causes shortness of breath and is usually
a consequence of smoking; pneumonia, caused by viruses, bacteria, fungi, parasites, or toxic
substances, which leads to a cough, fever, chills, and chest pain; and sinusitis, an inflammation of the
membranes lining the sinus cavities, which results in a stuffed-up feeling and a deep, dull headache
Nutrition Connection
A nutritious and well-balanced diet can help prevent or reduce the severity of bronchitis, pneumonia,
and other lung infections Follow these guidelines:
Drink plenty of fluids Adequate fluid intake, particularly of warm liquids like chicken broth or
hot tea, helps to thin mucus and make breathing easier Hot tea contains theophylline, a compound
believed to ease breathing by relaxing the smooth muscles in the walls of the airways
Fill your plate with antioxidant foods Vitamins A, and C, beta-carotene, and other antioxidants
help protect lung tissue from the cellular damage caused by free radicals; build and repair epithelial
tissues, which protect the respiratory system from bacteria; and help build immunity against lung
disease Tomatoes, cantaloupes, and green leafy vegetables are great sources of these vitamins
Balance zinc content Zinc, found in lean meat, oysters, yogurt, and whole grain products, is
important for boosting immunity, especially against upper respiratory infections But consuming more
than 40 mg per day can depress your immune system, making you more susceptible to infection
Spice it up Some foods, herbs, and spices, are natural decongestants These include garlic, onions,
chiles, horseradish, ginger, thyme, cumin, cloves, and cinnamon
Limit milk In one study, patients with chronic sinusitis reported improvement after eliminating
milk products from their diets
5+ apples a week was strongly associated with increased lung
function, according to researchers
Reduce fatty, fried food Fats, like those in fried food remain in the stomach longer because they
require more time to digest and may crowd the lungs longer than other types of foods, making those
with emphysema feel uncomfortable
Pass on the gas Anything that causes gas and bloating should also be limited because it may make
breathing difficult common offenders include beans and other legumes, cabbage, brussels sprouts,
broccoli, and onions
Eat small, frequent meals People with emphysema generally feel better if they eat smaller, more
frequent meals Consuming too much at one time can increase the volume in the stomach and crowd
the already distended lungs
Slow down To further avoid gas and ease digestion, don’t rush; have small servings and eat
slowly
Avoid alcohol Alcohol lowers immunity and should be avoided during any infection Because
chronic bronchitis and emphysema predispose a person to develop lung infections, it’s a good idea to
abstain from all alcoholic beverages
Beyond the Diet
Here are some tips that can help ease the symptoms of respiratory ailments:
Quit smoking Smoking is by far the leading cause of chronic respiratory disorders, including
chronic bronchitis, emphysema, and lung cancer Also try to avoid secondhand smoke and air
pollutants
Try aromatherapy A soothing means of relieving lung problems is to inhale the steam from a
bowl of hot water that contains a few drops of highly concentrated essential oils A combination of
eucalyptus, thyme, pine, and lavender oils is often recommended to ease bronchitis Eucalyptus oil is
particularly good for relieving the feeling of congestion and may be helpful to people with
emphysema
Humidify Heat and dry air can produce swollen, dry nasal membranes that are predisposed to
sinusitis A humidifier may be a simple solution
Special Feature
INFLAMMATION:
Eat to Quell the Dangers
Inflammation is your body’s alarm system Sort of like how an ankle swells when you twist it,
other parts of your body—even internal ones—will swell in response to injury, exposure to
chemicals, or viruses Doctors are just now beginning to understand that inflammation can have
several other health consequences Research has led experts to believe that inflammation plays
a role in heart disease, cancer, and diabetes
However, certain foods may help heal inflammation:
Berries and cherries These sweet fruits help reduce inflammation by
neutralizing free radicals in the body and may also help stop tissue inflammation
Bran cereal Fiber from bran cereal is associated with less inflammation in
women with type 2 diabetes And the Physicians’ Health Study found that
doctors who ate whole grain cereal every day were 28% less likely to have heart
failure over 24 years—an effect that may be linked to reduced inflammation
Bright vegetables Choose deep orange, red, or yellow vegetables, which are
full of carotenoids, anti-inflammatory antioxidants
Chamomile Germans use chamomile as a universal healer, referring to it as alles
zutraut, or “capable of anything ” As an anti-inflammatory, chamomile works
like an NSAID—think ibuprofen or aspirin
Chicken soup When a researcher from the Nebraska Medical Center tested
chicken soup in the lab, he found that it could reduce inflammation and
congestion caused by virus-fighting immune system agents called neutrophils by
about 75% Canned chicken soup worked, too
Cloves An aromatic spice common in Indian cooking, cloves contain an anti-
inflammatory chemical called eugenol In recent animal studies, this chemical
inhibited COX-2, an enzyme that spurs inflammation
Flaxseed Flaxseed is rich in alpha linolenic-acid, which the body uses to make
the same type of omega-3 fatty acids you get from fish Like fish, it guards
against inflammation in the body
Ginger Ginger has been used for thousands of years to help with a variety of
ailments, from stomachaches to arthritis to heart conditions because of its anti-
inflammatory effect It may play a role in preventing and slowing the growth of
cancer as well easing migraines by blocking inflammatory substances called
prostaglandins
Green tea Used for centuries for a variety of medicinal purposes, green tea is
an excellent source of polyphenols, which may help reduce free radicals in the
body that can cause inflammation
Nuts An excellent source of vitamin E, consuming nuts together with fish oil
seems to boost the body’s ability to fight inflammation beyond what either
nutrient would do on its own, according to two animal studies
Olive oil Olive oil contains antioxidants called polyphenols, which research
suggests help to reduce inflammation in the blood vessels and in the brain Look
for virgin olive oil—it retains more of the polyphenols than heavily processed
variants
Orange juice When researchers fed volunteers either glucose-sweetened water
or OJ, the sweet water triggered an inflammatory response but the OJ did not
The researchers credit the effect to the juice’s vitamin C content and various
flavonoids Choose 100% juice made from frozen concentrate, which has more
vitamin C than fresh squeezed after four weeks of storage
Pomegranates These fruits are especially high in antioxidants, such as ellagic
acid, that reduce inflammation That may explain why pomegrantes have been
shown in studies to reverse the progression of coronary heart disease
Sage This anti-inflammatory herb has also been shown in some research to
boost memory and reduce swelling
Salmon Salmon is packed with omega-3 fatty acids—a family of fats that helps,
put the brakes on inflammation Studies suggest that increasing your intake of
omega-3 fatty acids can help quell symptoms of rheumatoid arthritis
Soy Soy is packed with isoflavones, plant hormones with anti-inflammatory
properties An Oklahoma State study found that people with knee pain reported
less discomfort and used fewer pain meds after eating soy protein every day for
3 months
Turmeric Curcumin, the chemical responsible for turmeric’s yellow color,
helps to quell the inflammation that contributes to cancer growth Scientists are
also studying curcumin’s anti-inflammatory effect on cystic fibrosis
Wine Vino drinking has been linked to a lower risk of heart disease and it could
be due to an anti-inflammatory effect But don't overdo it Heavy drinking has
been linked to cancer
Inflammation can lead to chronic conditions including diabetes and cancer
Inflammation of internal organs and the circulatory system has been linked to heart disease
Many foods, including nuts, fruits, and spices can help cool inflammation