5 quick nutrition tips to support respiratory health

Lisa Akly, RDN

Prisma Health Heart Hospital

For many of us, fall and winter feel like ‘cold season,’ and not because of the drop in temperature. Respiratory diseases like colds, coughs, bronchitis and more can leave us with shortness of breath, chest discomfort, overall fatigue and a definite loss of appetite. Chronic respiratory conditions can worsen during cooler months. When you’re looking to support respiratory health, nutrition is one of the best building blocks you have for preventing those uncomfortable symptoms before they occur.

Lisa Akly, RDN, provided five quick nutrition tips to support respiratory health for those with ongoing respiratory conditions.

1. Structure your meals to create lasting energy

“Having your main meal of the day early, with plenty of protein and fiber, can help you to have more energy from dawn until dusk,” said Akly.

Examples of a nicely structured early meal include boiled eggs with an English muffin, oatmeal or yogurt with berries and nuts or a slice of whole grain toast with avocado and cheese.

2. Make sure you’re including fruits and vegetables

“Fruits and vegetables are rich in vitamins, minerals and fiber,” said Akly. “Whether you eat them raw, cooked, fresh, frozen, canned or dried, what matters is that you’re getting them into your system.”

Akly noted that it’s important to choose “low sodium,” “reduced sodium” or “no salt added” options when purchasing canned vegetables. Give them a rinse, as well, and you’ll reduce their sodium content even more.

3. Don’t forget your protein

“Our bodies use protein to build and maintain tissue and to help us fight off infections and disease,” said Akly. “Fatigue, muscle weakness, slow-healing injuries and struggling to overcome illnesses can all be signs that your protein intake is too low.”

Common protein sources include lean meats (90% or leaner), fish, skinless poultry, milk, yogurt and eggs. Animal-free protein sources like nuts, seeds and beans can help ensure you get the protein your body needs, even if you don’t eat meat or stay away from all animal products entirely. Even if you do like to eat meat, introducing Meatless Mondays or other ways to lessen your animal protein intake can help make your diet more varied, which is a great way to help get other vitamins and nutrients into your body!

Akly noted that those with respiratory diseases like chronic obstructive pulmonary disease (or COPD) should eat healthy protein at least twice a day to help maintain strong respiratory muscles.

4. Healthy food doesn’t have to be hard

“For many, especially people living with chronic illness or disability or those who are currently fighting off an illness, the idea of all the prep work involved in making healthy food may feel like it’s just too exhausting,” said Akly. “Fortunately, the produce section of your grocery store will often offer a variety of peeled and chopped fruits and vegetables ready for your recipes. Just pick up a pack of sliced onions and bell peppers, pre-sliced chicken strips and pre-chopped garlic and you have the building blocks for a stir fry!”

You can also find selections of vegetables that steam right in your microwave. Many vegetable brands offer frozen vegetables that can be steamed right in the bag. You can also use a slow cooker as an easy cooking method. This will allow your food to be unattended as it cooks for many hours. Pot roast, soups and stews are a few examples of great slow cooker meals.

Freeze leftovers in individual portions for quick and easy meals later. What matters isn’t that you worked yourself to exhaustion – what matters is that you ate good food that your body needs when you needed it.

5. Fluid is key

“Many of us live a very dehydrated life,” said Akly. “Adequate water intake is important to keep mucus thin for easy removal and to support respiratory health, as well as to improve your overall health. A suitable goal for many people is 6 to 8 glasses of 8 fluid ounces each daily.”

Akly noted that carbonated beverages, like sparkling water, may cause gas or bloating that may impair breathing or create discomfort. She also suggested limiting your intake of beverages with added sugar like regular soft drinks, energy drinks, sports drinks and tea sweetened with sugar.

Discuss with your health care professional about how much fluid intake is right for you.