How Helen Took Control of Her Asthma: A Real-Life Story of Lifestyle Medicine
When Helen, a vibrant woman in her late forties, discovered trail running, it opened up a whole new world for her. She loved being in nature, breathing fresh air, and the camaraderie of training with a group of like-minded women. But as much as she loved it, she noticed something wasn’t right.
Helen often found herself struggling to keep up with her running group. Hill climbs left her gasping, flat sections felt harder than they should, and at the end of every session, she was utterly exhausted. Concerned, she came to see me, worried that something might be wrong with her heart.
What we discovered surprised her—and opened the door to a transformation in her health.
Understanding Asthma: It’s More Than Just “Wheezing”
Asthma is a chronic inflammatory condition of the airways. It causes the small air passages in the lungs to swell and narrow, making it harder to breathe.
Typical symptoms include:
- Shortness of breath
- Wheezing (a high-pitched whistling sound when breathing)
- Chest tightness
- Coughing, especially at night or early morning
For some people, asthma is triggered by allergens like pollen, dust mites, or pet dander. For others, it’s exercise, cold air, or even stress that sets off symptoms.
Helen’s lung function tests confirmed asthma. Her bloodwork also revealed extremely high IgE levels—a marker of allergic response. Though she’d outgrown her childhood sneezing and itchy eyes, her immune system was still highly reactive.
When I explained the diagnosis, Helen’s face fell:
“Does this mean I have to use asthma pumps for the rest of my life?” she asked.
It’s a common fear. Many people believe asthma is something you can only manage with lifelong medication. But while inhalers and medications are important (and sometimes lifesaving), there’s growing evidence that lifestyle changes can help reduce symptom severity, lower medication needs, and improve quality of life.
Helen’s journey is a perfect example of this.
Step 1: Lowering Histamine Levels – A Game Changer for Asthma
Helen’s high IgE suggested her immune system was on high alert. Histamines, the chemical messengers involved in allergic reactions, were playing a big role in her asthma symptoms.
I suggested she follow a low-histamine diet to calm her immune system:
🚫 Avoid these histamine-rich foods:
- Fermented foods (aged cheese, sauerkraut, kimchi, soy sauce, vinegar, yoghurt)
- Processed and cured meats (bacon, ham, salami, smoked fish, biltong)
- Alcohol (especially wine, beer, champagne)
- High-histamine fruits and vegetables (tomatoes, eggplant/aubergine, spinach, avocado, citrus)
- Leftovers (histamine levels build up in stored food)
✅ Eat these instead:
- Fresh meat, poultry, fish, eggs
- Gluten-free grains (quinoa, brown rice, wild rice)
- Herbs like oregano, thyme, basil (they have antihistamine properties)
- Foods that support histamine breakdown: bananas, strawberries, sunflower seeds, papaya, bell peppers
Within weeks of making these changes, Helen noticed less tightness in her chest and easier breathing after her runs.
Step 2: Reducing Environmental Allergens
Helen also made changes at home to limit her exposure to common asthma triggers:
🏠 Dust & Allergens:
- Vacuumed carpets, curtains, and upholstery regularly
- Swapped feather pillows for hypoallergenic bedding
- Used a dehumidifier to reduce mould
- Cleaned shelves and surfaces weekly
These small adjustments helped her breathe more easily at home and recover better after training.
Step 3: Breathwork – Training the Lungs to Work Better
Helen was keen to keep running, so I introduced her to breathwork exercises to:
🌬️ Improve lung capacity
🌬️ Reduce breathlessness
🌬️ Calm her nervous system during exertion
We focused on nasal breathing and deep diaphragmatic breathing. Not only did this help her on the trails, but it also made her feel calmer and more in control during moments of shortness of breath.
Step 4: Stay Active – The Right Way
Exercise is crucial for lung health, but asthma can make physical activity seem quite daunting. People living with asthma have to exert themselves much harder than those without any breathing difficulties. A gentle jog can require the same effort and be as exhausting as a high-intensity endurance race for an asthmatic!
Helen loved running, so we worked together to ensure she could remain active and fit in a safe and comfortable way.
🏃♀️ She continued trail running, starting with slower paces and flat routes, then gradually increasing intensity.
🏊♀️ I encouraged her to add ocean swimming when possible. Seawater exposure and the moist air can be very soothing for the lungs.
The Outcome: Freedom to Breathe
Over a few months, Helen regained her confidence. She no longer lagged behind her friends on trail runs. She rarely needed her rescue inhaler except during springtime when pollen counts spiked.
Her story proves a powerful point:
💡 Asthma isn’t just about your lungs. It’s about your whole system—your diet, your environment, your fitness, your breathing patterns.
With lifestyle changes, many people can reduce flare-ups, improve lung function, and enjoy life more fully.
What You Can Do If You Have Asthma
If you’re living with asthma, here are evidence-based tips to complement your medical treatment:
✅ Eat a low-histamine, anti-inflammatory diet
✅ Stay physically active (but pace yourself and warm up properly)
✅ Practice breathwork to improve lung efficiency
✅ Minimize exposure to allergens at home and outdoors
✅ Avoid smoking or second-hand smoke exposure
✅ Maintain a healthy weight (excess weight can worsen asthma symptoms)
Important: Always discuss lifestyle changes with your doctor and continue any prescribed medications.
Helen’s Takeaway
Helen’s biggest joy? Being able to keep up with her friends on the trails and feeling the wind in her hair as she ran—without fear.
You too can explore lifestyle changes that may help you breathe easier and live more freely. Asthma doesn’t have to hold you back. Small, consistent lifestyle changes can have a big impact on your lungs, your energy, and your life.
Here’s a Chart Listing some Low-Histamine Foods to Include in Your Diet if You Struggle with Allergies or Asthma:
🥦 Low-Histamine Food Chart
| Food | Histamine Level | Notes |
| Fresh chicken | Low | Best eaten very fresh; freeze if storing |
| Fresh fish (non-histamine forming) | Low | Choose non-scombroid species like cod, haddock, trout |
| Eggs | Low | Fresh and minimally processed |
| Brown rice | Low | Wholegrain, gluten-free |
| Quinoa | Low | Rinse well before cooking |
| Sweet potato | Low | Excellent complex carb option |
| Banana | Supports clearance | Helps DAO enzyme activity |
| Papaya | Supports clearance | Rich in vitamin C; supports DAO enzyme |
| Strawberries | Supports clearance | High in vitamin C; eat in moderation if sensitive |
| Blueberries | Low | Antioxidant-rich and generally well-tolerated |
| Bell peppers | Low | High in vitamin C; supports anti-inflammatory response |
| Carrots | Low | Safe, rich in beta-carotene |
| Broccoli | Low | Cruciferous but generally safe |
| Kale | Low | Anti-inflammatory greens |
| Zucchini (courgette) | Low | Low histamine, versatile in cooking |
| Sunflower seeds | Supports clearance | Rich in vitamin E; supports histamine clearance |
| Pumpkin seeds | Supports clearance | Good zinc content; may support DAO enzyme |
| Basil | Anti-histamine properties | Fresh herbs help neutralize histamines |
| Thyme | Anti-histamine properties | Anti-inflammatory and calming for airways |
| Oregano | Anti-histamine properties | Supports immune modulation and histamine regulation |
| Olive oil (extra virgin) | Low | Cold-pressed; anti-inflammatory |
| Lentils (freshly cooked) | Moderate (prepare properly) | Soak & cook well; may be tolerated when freshly prepared |
| Chickpeas (freshly cooked) | Moderate (prepare properly) | Soak & cook well; avoid canned or stored preparations |
| Turkey (fresh) | Low | Lean protein; eat fresh or freeze immediately |
| Apple | Low | Low histamine; eat fresh |