Managing Asthma Through Lifestyle Changes — Without Losing Your Lifestyle

An asthma diagnosis can be life-changing. Here's how Michelle Rivas made some lifestyle changes to help manage her asthma - without giving up all the hobbies and little treats she enjoys.

From time to time, asthma might slow you down or keep you on the sidelines. You might feel limited in what you can do and may have to adjust your lifestyle accordingly. These are two truths to managing asthma that no one wants to admit.

After my asthma diagnosis, it was clear that I would have to slow down. I was experiencing some of the worst flare-ups of my life. I knew that I was going to have to do some things differently.

I dove head-first into learning how to manage a chronic condition and figured out a lot of things through a process of trial and error. I had to adopt a few new lifestyle changes but didn’t want to compromise on any activities I loved. I still wanted to enjoy running, trying new restaurants, and enjoying a good glass of red wine.

The lifestyle changes needed to help asthma will look different for everyone. And while it's important to include your doctor or healthcare team, there are some steps you can take on your own.

These three lifestyle tips worked well for me. My overall health improved significantly, and my asthma felt better controlled than ever. 

3 key lifestyle tips to help manage asthma 

1. Look at your diet 

Eating a balanced diet is important for everyone. However, people with asthma need to pay attention to more than just fruits and vegetables.

Diet can play a huge role in disease management and strengthening the immune system. Some research indicates that fruits, berries, green vegetables, whole grains, nuts, and seeds high in antioxidants may be among the best foods to help with asthma symptoms.

Another asthma and antioxidant study also suggests that people with asthma tend to have lower levels of certain antioxidants in their blood. Try adding foods rich in vitamins A, C, D, and E to your diet.

Antioxidant, A, C, D, and E-rich foods

Inflammatory foods

• Processed meats (sausage, bacon, deli meats)
• White bread and pasta
• Cakes, pies, cookies
• Fried foods – fries, doughnuts, fried chicken
• Candy, soda, syrups
• Food allergies that could trigger asthma symptoms. Common food allergies include nuts, tree nuts, shellfish, milk, eggs, wheat, soy, etc.

Some researchers suggest that inflammatory foods may be among the worst foods for asthma symptoms. These include foods listed above - high-fat, sugary, or processed. Through an elimination diet plan that I worked on with my doctor, I removed all inflammation-causing foods from my diet this year. I'm already noticing a difference in my asthma!

I was astounded that even some fruits and vegetables may cause inflammation. I have food sensitivities to certain nightshade vegetables, like potatoes, peppers, and eggplant. They all negatively affect me in various ways.

An anti-inflammatory diet is quite like the Mediterranean diet. The Mediterranean diet avoids processed foods in favor of healthy fats and a higher intake of fruits and vegetables.

It may take some trial and error to determine if dietary changes can benefit your asthma, so always share any concerns with your doctor.

Cold foods and drinks

Research suggests that cold foods and drinks do not cause asthma attacks on their own unless you have an allergy to one of the ingredients. However, the sudden cold feeling may lead to a short fit of coughing.

So, a cold food like ice cream is unlikely to cause asthma attacks unless you have something like a dairy allergy. However, you may have noticed a sudden coughing fit when trying to enjoy a frozen treat. Weather conditions, like cold and/or dry air, can irritate the airways, causing coughing and wheezing.

If cold air is one of your key triggers, eating ice-cold snacks may trigger a similar but milder response. Update your Asthma Action Plan if that's the case.  

2. Start or increase your exercise routine 

At first glance, exercising with asthma may sound like a bad idea. You’re already having issues with breathing and chest tightness – does physical activity make sense?

The answer is yes! Adding regular exercise to your week may be one of the best long-term lifestyle changes to help asthma.

Sure, you may not be doing a sprint, so exercise may look slightly different than what you’re used to. A great exercise routine could include a mix of:

• Walking
• Gardening
• Yoga
• Aerobics
• Baseball
• Weights or resistance training
• Golfing
• Swimming

And more! Talk with your doctor about finding safe exercises that won’t trigger asthma flares or attacks.

Can losing weight help with asthma?

If your BMI is high (and not due to muscle), losing weight may help reduce asthma symptoms.

In my most recent doctor’s visit, they recommended that I lose weight as I had crept into the overweight category for my height. I committed to exercising at least three days a week by walking the dog, jogging, doing yoga, or taking a group fitness class. After losing 25 pounds, my lung function has improved, and my asthma is more controlled than ever before.

3. Bid unnecessary stress goodbye

Stress and strong emotions can exacerbate asthma symptoms or even trigger an attack. Because I sometimes experience health-related anxiety, I work hard to try and keep my stress levels in check. I focus on deep breathing, mindfulness, and yoga to help reduce stress and bring my heart rate down in times of crisis.

I’ve also been working toward reducing clutter around the house and living a more minimalist lifestyle. This overhaul has more benefits than just being tidier – a clean home lessens two of my main triggers for asthma symptoms: dust mites and stress. Having a stress-free and asthma-friendly home is my ultimate goal.

While I’m more of a do-it-yourself girl, I also rely heavily on my network. It truly takes a village to manage a chronic condition, and knowing you’re not alone is important.

I’ve found that talking about asthma with others can be hugely beneficial in reducing your stress. Frequent chats may even help to shift your perspective around what it takes to control your symptoms.

Likewise, having an asthma attack doesn’t mean you’ve failed somehow, and striving for perfection is impossible. Show self-kindness after an asthma attack and focus on your positive changes and progress.

The takeaway

With a good plan and some lifestyle changes, managing asthma doesn’t have to consume your every moment. Well-managed asthma can open hundreds of doors for both work and play!

The information presented is solely for educational purposes, not as specific advice for the evaluation, management, or treatment of any condition.

The individual(s) who have written and created the content and whose images appear in this article have been paid by Teva Pharmaceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence, or endorse any content related to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen.

NPS-ALL-NP-01513 MARCH 2025