Can we improve our respiratory health with food?

The answer is YES! Nutrition and diet are modifiable risk factors able to influence the development and progression of respiratory diseases as they can regulate the immune system. Significant evidence from observational studies has suggested that the right nutrients in your diet can help you to breathe easier, support lung function, and in some cases, minimize asthma symptoms.

Want to know how? Check the following tips:

1. Follow a Mediterranean Diet (MD): The MD diet has been strongly associated with a reduced risk of developing multiple chronic diseases and increased life expectancy. Based on a daily intake of food products rich in Vitamin D, Vitamin C, Vitamin A, Vitamin E, Selenium, Zinc, Magnesium, and Flavonoids. This diet is composed by a daily intake of whole grains, legumes, nuts and seeds, olive oil, fresh fruits and vegetables, and moderate consumption of wine, fish and dairy.

• Mediterranean Diet - Traffic light foods

Green: Dark green veggies, orange, and red beta carotene-rich vegetables, citric fruits, nuts, seeds, legumes, whole grains, seafood, herbs, olives, and vegetable oils.

Yellow: Chicken, eggs, cheese, yogurt.

Orange: Red meat, bread.

Red: Sugar, carbonated drinks, sulfites, candies, desserts, refined oils, fried foods, processed meat, refined grains, artificial ingredients such as chemical preservatives or other flavorings.

2. Keep yourself hydrated: Water is essential for life and without it, we could only survive for a few days. Quantitatively speaking, water is the most important nutrient! Compromises almost 60% of our body which makes it a fundamental piece for many physiological functions of our system such as breathing, digestion, heart function, cognitive and physical performance, the skin, and many more. Strong scientific evidence has found a close link between bronchopulmonary disorders and exercise-related asthma, with low fluid intake.

Knowing the importance of this essential nutrient for our lives, there’s still a major gap in knowledge on water consumption levels and patterns. One scientifically accepted approach for the estimation of water intake recommendations is to express it as a function of energy requirements, using a 1 mL/kcal relation. Meaning that a person who has a 2000 calorie diet should drink around 8 glasses (250 mL) of water per day.

Is it hard for you to keep track of your daily water intake? Try the following apps: Water Drink Reminder, Water Time Drink Reminder, Drink Water Reminder, Aqualert, Water Call, Hydro coach.

3. Prepare your meals at home using natural ingredients as much as you can: Restaurant and take-away meals could contain a large amount of unhealthy ingredients that sometimes are impossible for you to control. And believe it or not Home-Cooking has a lot of benefits:

• Is fun and it gives you the chance to reconnect with your partner and loved ones.

• Is more healthy! Is fresh and more natural, it has less sodium, less saturated fats, less sugars, and less artificial ingredients.

• Easier to watch your diet having control of the calorie intake.

• It could save you time and money if you plan it properly.

Some of my favourite places to find healthy and super tasty recipes are: @goop, @marcobianchioff, @choosingchia, @sproutedkitchen, @mynewroots, @yummly

4. Get Vitamin D!: This vitamin plays an important role in boosting immune system responses. Many tissues and cells in the body have Vitamin D receptors, including cells of the immune system. Epidemiological studies showed promising associations between vitamin D and pulmonary health, with an important role in the onset, progression and exacerbations of respiratory tract infections, asthma and chronic obstructive pulmonary diseases, and also helping to reduce airway inflammations. However, these immune responses depend on the timing of exposure, dose and genetic variability. Therefore, we recommend measuring your Vitamin D blood levels to check if there's a deficiency and find the best possible way to take it to adequate levels.

• Great Vitamin D food sources are Salmon, Herring, Sardines, Cod liver oil, Canned tuna, Egg yolks, Mushrooms and Fortified milk, Cereals, and Orange juice.

• Take a little bit of sunlight every day: Around 10-15 minutes per day of sunlight can help. Remember: Too much sunlight can be dangerous, so always use protection!