Breathing Easy: Supporting Respiratory Health with Nutrition

We extend our heartfelt sympathy to all those suffering from the recent wildfires. We hope the following blog can offer some helpful information and practical tips to stay safe and protect your health.

In the United States, respiratory health has become an increasing concern due to rising air pollution levels and the prevalence of smoke inhalation from wildfires. And it's not just the USA, people in large cities across the world are struggling with rises in air pollution. For individuals with pre-existing lung conditions such as asthma, emphysema, chronic bronchitis, or compromised immunity, these environmental factors and the air quality today pose significant challenges.

However, nutrition plays a pivotal role in mitigating these effects and supporting overall respiratory health. Here’s a deep dive into the different types of nutrients that support and protect lung tissue, enhance immune defences, and promote resilience in the face of environmental stressors.

What is considered a respiratory illness?

Respiratory health in the United States is significantly impacted by various chronic lung conditions. If you yourself or someone you know suffers from a lung condition then you’ll already have an awareness of the discomfort, worry and limitations that these conditions pose to day-to-day living. Here is a closer look at some common conditions and the number of Americans they affect:

1. Asthma: a chronic inflammatory disease of the airways that leads to wheezing, shortness of breath, and coughing which affects approximately 25 million Americans, including 6 million children.

2. Chronic Obstructive Pulmonary Disease (COPD): a progressive disease that includes emphysema and chronic bronchitis. Around 16 million Americans have been diagnosed with COPD, but millions more may have the condition without knowing it.

3. Emphysema: A type of COPD characterised by damage to the air sacs in the lungs, leading to difficulty breathing. Over 3 million Americans suffer from emphysema.

4. Chronic Bronchitis: Another form of COPD, chronic bronchitis involves persistent inflammation of the bronchial tubes and affects roughly 9 million Americans annually.

5. Lung Cancer: Lung cancer is one of the leading causes of cancer-related deaths in the U.S., with over 230,000 new cases diagnosed each year.

6. Pneumonia and Acute Respiratory Infection: Pneumonia and other respiratory infections result in more than 1.5 million emergency room visits annually, disproportionately affecting older adults and those with weakened immune systems.

These conditions often lead to reduced lung function, increased susceptibility to infections, and diminished quality of life. Nutrition can help improve respiratory health and play a crucial role in alleviating symptoms.

What is Air Pollution?

Airborne pollutants such as fine particulate matter (PM2.5), ozone, and carbon monoxide impact the air quality index and can penetrate deep into the lungs, causing inflammation, oxidative stress, and cellular damage. Similarly, smoke inhalation—whether from tobacco, wildfires, or other sources—introduces harmful chemicals that exacerbate respiratory conditions. For those with asthma or emphysema, these environmental triggers often lead to severe exacerbations, reduced lung function, chronic discomfort and other respiratory illness symptoms.

The inflammatory response initiated by pollutants weakens the integrity of lung tissue over time. Oxidative stress, caused by an imbalance between free radicals and antioxidants, further damages lung cells, making it critical to support the body’s natural defence systems through proper nutrition. 

Referring to an online air quality map provides information about the air quality in your area, particularly useful during hayfever season, or to see how Los Angeles air quality is impacted by the wildfires. If your location is reported as having poor air quality then keeping doors and windows closed and using home air purifiers helps to give your lungs clean to breathe while at home, a great addition to the bedroom.  

How to Get Over Respiratory Illness?

Certain nutrients are essential for the respiratory system and for maintaining the structural integrity and functionality of lung tissue. These include:

1. Vitamin C: A powerful antioxidant that neutralizes free radicals and reduces inflammation in the lungs. Vitamin C is also crucial for collagen synthesis, which helps maintain the elasticity and strength of lung tissue.Feast on berries, green veggies and citrus fruits to top up on vitamin C.

2. Vitamin E: Another potent antioxidant, vitamin E protects cell membranes from oxidative damage. Studies have shown that individuals with higher vitamin E levels often experience better lung function.

3. Omega-3 Fatty Acids: Found in fish oil and flaxseed, omega-3s reduce inflammation by modulating the production of inflammatory molecules like prostaglandins and leukotrienes. Aim to eat oily fish at least three times a week. 

4. Selenium: This trace mineral supports the activity of antioxidant enzymes such as glutathione peroxidase, which helps detoxify harmful substances in the lungs. Snack on Brazil nuts to increase your intake of selenium.

5. Magnesium: Known for its role in muscle relaxation, magnesium helps ease airway constriction in individuals with asthma, improving breathing and overall comfort. Add green leafy vegetables to your evening meals and snack on nuts and seeds to be more magnesium savvy. 

6. Glutathione: a powerful antioxidant concentrated within lung tissue. Vitamin C helps regenerate oxidised glutathione, ensuring its continued activity in combating free radicals. Vitamin E works in synergy with glutathione, protecting cell membranes from oxidative damage. Together, these three nutrients form a critical antioxidant defence system for lung tissue.

The Stress of Chronic Respiratory Conditions

Living with a respiratory condition is inherently stressful, both physically and emotionally. Chronic inflammation, difficulty breathing, and frequent infections place the body under constant stress, which can weaken the immune system and exacerbate symptoms. Stress also leads to the release of cortisol, a hormone that, when chronically elevated, can suppress immune function, contribute to inflammation and even disrupt sleep.

Key nutrients that help the body cope with stress include:

1. B Vitamins (especially B1, B2, B3, B5, B6 and B12): These vitamins are essential for adrenal health, neurotransmitter synthesis, helping regulate mood and reduce stress. They also play a role in energy metabolism, which is often depleted during periods of chronic illness. Lentils, pulses and wholegrains provide the body with B vitamins. 

2. Zinc: This mineral plays a critical role in the stress response by helping regulate the stress hormone cortisol. Furthermore, zinc supports the immune system, which is often weakened under prolonged stress, making it doubly important for those with respiratory conditions. Think pumpkin seeds, oysters, lean meats and fish. 

3. Adaptogenic Herbs: During times of extreme stress herbal extracts such as ashwagandha and rhodiola help the body adapt to stress by modulating cortisol levels and reducing fatigue. Best taken as a standardised extract in an individual supplement. 

The Immune System and Respiratory Care

The throat, nose, and lungs have a unique immune defence system known as the mucosal immune system. This system relies on a network of immune cells, including macrophages, dendritic cells, and lymphocytes, to protect against pathogens and pollutants.

The mucosal barrier is also supported by mucus, which traps harmful particles and contains antimicrobial peptides. Proper nutrition is crucial for maintaining the health of these membranes and their immune function.

Key nutrients for respiratory immune support include:

1. Vitamin A: Essential for the maintenance and repair of epithelial tissues, which form the first line of defence in the respiratory tract. Liver, eggs and dairy products provide vitamin A and orange fruits and vegetables contain beta-carotene which your body can convert into vitamin A. 

2. Vitamin D: Modulates the activity of immune cells in the mucosal system, enhancing the body’s ability to fight infections. Key food sources of vitamin D include oily fish (salmon, mackerel, fresh tuna, sardines), egg yolks and liver. Plant sources are limited so vegetarians and vegans would benefit from a D3 supplement. 

3. Probiotics: Beneficial bacteria can support immune health by interacting with gut-associated lymphoid tissue (GALT), which has systemic effects, including on the respiratory tract. Opt for live, probiotic, organic, natural yoghurt or a plant-based alternative to support your microbiome.