Asthma Symptoms: 10 Healthy Habits That Alleviate Them

You know the feeling—when you’re catching your breath, and suddenly it feels like you can barely grasp for air. Managing your asthma symptoms can be tricky when you’re surrounded by potential triggers, but the following habits can help alleviate some of your symptoms.

Understanding Asthma Symptoms and Prevention

Asthma Symptoms

Asthma is a chronic lung condition that causes inflammation and narrowing of the airways, making it hard to breathe. Common day-to-day asthma symptoms include:

Coughing (especially at night or early in the morning)
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Wheezing (a whistling sound when you breathe)
Shortness of breath
Chest tightness or discomfort
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Fatigue or feeling easily winded with physical activity

These symptoms can come and go, and may be triggered by allergens, cold air, exercise, stress, or respiratory infections.

Asthma Attack Symptoms

An asthma attack happens when symptoms suddenly get worse, and airways become severely inflamed and narrowed. Signs of an asthma attack include:

Severe shortness of breath
Rapid breathing or gasping for air
Persistent coughing or wheezing that doesn’t improve
Tightness or pain in the chest
Difficulty speaking or walking
Blue lips or fingernails (a sign of low oxygen—seek emergency help)

Asthma attacks can be life-threatening and require immediate treatment. Always carry your rescue inhaler and know when to call 911.

Here are 10 ways to alleviate your asthma symptoms naturally.

1. Manage your weight

Maintaining a healthy weight has numerous benefits. Remember, a healthy weight isn’t just about the number—it’s the lifestyle that comes with it.

Having curves or being big-boned isn’t going to cause asthma. Rather, being overweight/obese (which can be classified using the BMI metric) can increase your risk of developing asthma.

2. Eat healthy foods, fruits and vegetables

This goes hand in hand with the above. And no, that doesn’t mean you have to cut out all your favorite sweets and treats! Keeping up with the 80/20 rule is a good way to think about it.

For 80 percent of the time, aim for fruits, vegetables and proteins that make you feel good. The other 20 percent is for splurging on what you enjoy most. Having a healthy diet can help prevent you from struggling with more severe asthma.

3. Walking

Taking a long walk can be a great way to get in exercise without having to struggle with your breathing. Walking over intense cardio can be a good way to keep a healthy lifestyle without worsening symptoms.

4. Yoga

Balancing your body and mind has many perks, in addition to helping you manage your asthma. Yoga is a relaxing, slower-paced way to get in exercise. You can pace yourself as you go while still getting the benefits of a mindfulness practice.

5. Take turmeric

This supplement has been known to help the body fight the inflammation that comes with asthma. Taking this supplement may be a helpful addition to your routine.

6. Avoid rigorous exercise

While there are benefits to intense cardio exercises, it’s not necessary to have a balanced life, especially when it triggers asthma. Avoid situations where you may have to overly exert yourself and opt-in for something slower-paced. There’s no shame in taking a beat!

7. Eat fatty fish or take Omega 3s

Omega-3s are a great supplement to add to your routine because of their anti-inflammatory properties. Taking this regularly (or supplementing with fatty fish like salmon) may help alleviate your symptoms.

8. Find ways to reduce stress

Stress can cause many conditions or worsen the already frustrating symptoms of those conditions. It can prevent the body from protecting itself and recovering.

Find ways you can alleviate stress in your life—maybe that’s by talking to a therapist, opting out of a task you don’t need to take on, practicing mindfulness, or asking for help from friends and family.

9. Incorporate ginger

Whether it’s taking a ginger supplement or adding it to your meals, ginger has anti-inflammatory properties that can reduce symptoms of asthma. Plus, it comes with other benefits, like helping to curb feelings of nausea!

10. Be prepared

If you know you’re going to be in a triggering situation where an asthma attack could arise, make sure you have your inhaler and other tools in your toolkit on hand.

Being aware and prepared can help ease your anxiety about the potential for an attack as well as help bring you back to baseline if one should occur.

How to Prevent Asthma Attack Symptoms

Take Medications as Prescribed
Use your controller (maintenance) inhaler daily—even when you feel fine. Rescue inhalers are only for quick relief during flare-ups.
Know and Avoid Your Triggers
Common triggers include dust mites, pet dander, mold, pollen, smoke, strong odors, and cold air. Try to limit exposure or use allergy-proofing measures at home.
Monitor Your Symptoms
Keep an asthma diary or use a peak flow meter to track how well your lungs are working. Recognizing early warning signs helps prevent severe attacks.
Follow Your Asthma Action Plan
Work with your healthcare provider to create a personalized plan that outlines what to do when symptoms worsen and when to seek help.
Get Vaccinated and Stay Healthy
Respiratory infections can trigger attacks. Stay up-to-date on flu and COVID-19 vaccines, and wash your hands often.
Exercise Wisely
Physical activity is good for lung health, but warm up first and talk to your doctor about using your inhaler before exercise if needed.