Living with asthma, especially exercise-induced asthma, can feel overwhelming and sometimes hopeless. Diagnosed at a young age, I was told my athletic dreams, like playing soccer, would always be limited by my condition. But through years of trial, research, and natural methods, I’ve found ways to manage and even transcend the constraints of asthma. Today, as an ultra-endurance athlete with asthma, I want to share the strategies that helped me transform my life and provide insights into how to cure exercise-induced asthma naturally. Now, I highly recommend that you watch the YouTube video linked above or listen to this as a podcast episode on your favorite podcasting platform while you take your next run (check out the "Athlete with Asthma Show" podcast here).

Understanding Asthma

Before diving into my approach, it’s crucial to understand the distinction between chronic asthma and exercise-induced asthma. The latter strikes specifically during physical exertion, making it essential to develop strategies that not only prevent flare-ups but also enhance respiratory endurance. While prescribed medications have their place (and can ultimately save our lives - so make sure you always have them with you), I’ve found that focusing on long-term, natural solutions significantly reduces my reliance on them. However, I always advise consulting a healthcare professional before making drastic changes.

Step 1: Minimize and Eliminate Inflammatory Foods

I learned early on that what I ate directly influenced my asthma symptoms. Growing up with severe allergies, I already had to be mindful of certain foods (like peanuts and all nuts really), but I later discovered that even common indulgences like dairy, sugar, and fried foods could worsen inflammation and have a negative impact on my asthma symptoms.

By carefully monitoring my diet, I’ve dramatically reduced my asthma symptoms. Dairy is now an occasional treat rather than a daily staple. Alcohol is completely out of my routine, and the benefits have been profound. While I still enjoy sweets like ice cream and tiramisu, I’ve learned moderation is key. Fried foods, once a regular indulgence, are now a rare exception, allowing me to maintain optimal respiratory health.

One critical lesson I’ve learned is that dietary triggers are highly individual. What inflames my system might not affect someone else in the same way. I’ve even noticed that when traveling, particularly in places like Italy, I can tolerate certain foods better (the dairy in Italy must be of higher quality than in the US), likely due to differences in food quality and processing. The key is self-awareness and continual adjustment.

Step 2: Eat More Anti-Inflammatory Foods

A diet rich in anti-inflammatory foods has been one of my most powerful tools in managing exercise-induced asthma naturally. Since childhood, I’ve prioritized whole, nutrient-dense foods that support my body rather than inflame it.

Leafy greens, cruciferous vegetables like broccoli and cauliflower, and omega-3-rich seeds like chia and hemp are daily staples for me. My mostly plant-based approach provides the nutrients my body needs to combat inflammation while supporting my performance as an ultra-endurance athlete.

Yet, again our diets can be highly individualized though. So what works for me may not work for you. So as long as you focus on eating more anti-inflammatory foods (in addition, to limited inflammatory foods) you are taking a huge step forward with your health and wellness.

Step 3: Breath Control and Exercise Management

One of the most game-changing strategies I’ve implemented is mastering my breath. I’ve discovered that anxiety often exacerbates asthma, so developing strong breath control has been crucial. I focus on long, deliberate exhales to regulate my breathing, keeping my mind calm and reducing the chances of an asthma flare-up during exertion.

While these natural strategies have dramatically improved my condition, I always carry my inhaler as a backup. Managing asthma naturally doesn’t mean ignoring medical safety nets—it means creating a holistic strategy that minimizes reliance on emergency interventions.

Final Thoughts

My journey from an asthmatic child to an ultra-endurance athlete with asthma is proof that managing exercise-induced asthma naturally is possible. Through intentional dietary choices, breath control, and strategic preparation, I’ve not only overcome my condition but thrived in one of the most demanding endurance sports.

Asthma doesn’t have to define your limits—embrace these strategies, and you might just find yourself breaking through barriers you never thought possible.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.