It’s summer time and there’s every opportunity to get outside and breathe in all that lovely fresh air. But while you’re outside enjoying the sunshine, you might want to think about the way you are breathing. Many of us don’t realise that we can improve our health simply by learning to breathe properly. This may sound too good to be true – especially as breathing is free – but learning to breathe correctly really can make you feel good. Using your lungs more effectively can help promote a positive sense of well being; boost your energy; ease stress and tension and boost your immune system. Breathing properly can also really help if you have lung problems as it can help you manage your condition more effectively and lead to a better quality of life.

Breathing is the most natural process in the world and many of us don’t even think about it. Considering we’ve been breathing since the moment we were born you would have thought we would have learned how to do it correctly but many health experts believe that few people breathe correctly and as we get older we get worse at it. Some say that incorrect breathing could be the reason why many of us feel tired so much of the time.

 

The problem is that most of us breathe too shallowly from our chests rather than from our stomachs, so air is not being pulled down deep into the lungs.  If you aren’t breathing properly your body does not get its full quota of revitalising oxygen and nutrients and energy draining waste products can’t be cleared away. This can affect your metabolism and stop your body functioning as well as it should. By making small changes to correct your breathing so that you take in more oxygen and expel more waste products – you can improve your health and levels of energy.

 

Poor posture and lack of exercise are the two main reasons most of us don’t breathe as well as we should. Many of us spend a good deal of our day hunched over computers or slouched in chairs. This means our chest is cramped and there isn’t enough space for lungs to expand and to accommodate deep breathing. Older people also tend to take less exercise so their lungs are not being used to their full capacity.

 

Researchers from Harvard University have found that breathing slowly and deeply from the stomach triggers a blood flow boost to the brain and can lead to as much as a 55% reduction in stress. Learning how to breathe correctly from your stomach is simple. Keep your hand on your abdomen and, when you breathe in, make the abdomen rise. Because you’re not used to breathing in this way it may take a few practised to find the right muscles but you will know when you have got it right because it will feel very natural.

 

Physiotherapists recommend several techniques to improve your breathing but here is one simple method you may like to try three or four times every few hours: Sit in a comfortable position and, if possible, a quiet place. Try breathing in through your nose. If this is difficult for you hold your breath and then expel air gently through your mouth. Try to expel every last bit of air from your lungs. Some people find it helpful to breathe out from pursed lips. You should also try to make your out breath twice as long as your in breathe as this really helps to empty your lungs completely so providing room for an intake of fresh air. You may also like to breathe in for a count of five, hold for a count of five and breathe out for a count of ten.

 

Another good way to improve your breathing is to make a conscious effort to be aware of your posture, especially when you are sitting and working. Try to straighten your back and loosen and relax your shoulders and upper chest to allow your rib cage and lungs to expand. The British Lung Foundation also suggests keeping your weight within reasonable limits to improve your posture and correct your breathing. Regular exercise is important too as it will help strengthen your lungs and increase their capacity. Choose an activity such as brisk walking or swimming or cycling – exercise that leaves you slightly breathless but not exhausted. Aim for 30 minutes five times a week. Yoga is also beneficial as it combines stretching and strengthening movements such as deep breathing to balance and energise your mind and body. Do be sure to check with your doctor before you begin any new exercise routine and to start off gradually and build up slowly.

 

Finally, don’t forget that mental and physical tension can hinder good breathing. Most of us find that our breathing gets faster when we are under stress. Learning to take deep, slow breaths can help calm you down and enable you to regain control over a difficult situation. Deep breathing can also be helpful for those who suffer from asthma or panic attacks or chronic pain. But whatever age you are it’s a brilliant idea to set aside some time every day to practise your breathing. Once you get used to breathing deeply in a controlled way it is easer to apply it in situations when you know it will be helpful.

There’s nothing more delicious than a bowl of mixed berries, or a juicy orange, in the summer months but remember variety is key when it comes to healthy eating. Why not experiment with some of the following delicious and nourishing seasonal alternatives:

Nectarines: Nectarines are nutritionally similar to peaches, but yet a different fruit. The best way to identify the difference between a nectarine and peach is by the lack of ‘furry’ skin on the nectarine. Grilled nectarines are a wonderful tasty treat! Be sure to brush the fruit with fruit juices and cook until it is heated through.

 

Pluots and apriums are complex hybrid fruits that are part plum and part apricot in heritage. Use pluots and apriums as a topping for yogurt or as dessert or add sliced pluots or apriums to your next salad.

 

Limes may be most famous for their historical benefits to sailors. Limes are packed with Vitamin C and were eaten on ships to prevent scurvy, a disease caused by that vitamin deficiency. Marinate fish in lime juice for a great flavour and serve topped with lime slices. Make limeade instead of the usual lemonade for a fruity summery treat.

 

Figs, one of mankind’s oldest fruits, are only now receiving their due attention. Take some figs with you to the office, to school or to the park for a quick snack. They are easy to eat and satisfy a sweet tooth.

 

Papaya is a melon like fruit with yellow-orange flesh enclosed in a thin skin that varies in colour from green to orange to rose. Papayas are a rich source of immune boosting, anti-ageing vitamin A and C. Puree papaya to make a delicious salad dressing or base for ice cream or sorbet.

This month’s case study is 33 year old ‘Natasha’ who came to the Clinic with hayfever

It was that time of year again! I was beginning to sneeze and suffer with very itchy eyes. The hayfever season seems to come around quicker every year! I was fed up with taking anti-histamines because not only did they make my throat feel dry, they weren’t really having such a powerful effect as they had in previous years.

 

I was coming home on the train from work one night and was reading an article on hayfever and how it can be linked to our diet and nutritional status. This was totally new to me as the doctor had never mentioned this and merely prescribed me stronger and stronger anti-histamines. The article was very inspiring so I decided to pursue this and book an appointment with a nutritionist. A colleague at work had been to see someone at The Dr Marilyn Glenville Clinic and she highly recommended I contact them so I decided to phone.

 

I spoke to a nutritionist before booking the appointment to make sure it was definitely something they could help me with. She was very knowledgeable and reassured me to book my first consultation. She recommended that I perform a food intolerance test combined with an inhalant allergy test to detect exactly which pollen or grass I was reacting to. The test kit came out within a couple of days and I went to my nurse who drew the blood and then I returned the kit to the lab in the envelope provided – it was all very straight forward. I was also sent a comprehensive questionnaire that I completed and returned before my first appointment. This gave me the opportunity to tell the nutritionist exactly why I was coming and what I was eating and drinking on a daily basis! This was the most shocking part as when I wrote down my daily intake I soon realised that there was far too much sugar and not enough fresh fruit and vegetables. I thought it better to be honest so the nutritionist could help me more!

 

At my first consultation the nutritionist talked through my questionnaire in detail and asked about my health, symptoms and medical history and what medication I was taking. I explained that my main concern was hayfever but I did get abdominal bloating more often than not. The only medication I was taking was the anti-histamine but I explained that it was not actually working that effectively, plus they were making me feel unwell.

 

She explained that even though most people associate hayfever with an allergy to pollen, other factors including pollution from living in the city and our diet can be a contributory factor. If our immune system is also weak it allows us to be more susceptible to these allergenic substances. The reason we sneeze and have itchy eyes is due to the release of a chemical substance called histamine which certain cells (mast cells) release in response to an inhaled/ingested allergen and this reaction is heightened if our nutritional status is poor. So, anti-histamines are not addressing the root cause, but merely blocking the production of histamine to stop the symptoms. I wondered why my doctor had never explained this to me.

 

Many foods can trigger histamine release, particularly wheat and dairy which have also been implicated with hayfever. Although there is no real evidence, it is interesting to note that pollen, wheat and milk are all originally grass products. Modern day wheat is also high in protein which can irritate the digestive system and dairy in itself is mucous forming and best avoided. She explained that avoiding wheat and dairy for a short time should also help with my bloating.

 

The nutritionist went through the results of my allergy test which identified a mild reaction to wheat and cow’s milk and a strong reaction to birch and oak tree and pollen.

 

She also talked to me about the importance of eating fresh fruit and vegetables to get a good intake of antioxidant vitamins and minerals, A, C, E, selenium and zinc as these are important to strengthen the immune system and fight off free radicals which are generated by everyday living and can damage our cells. Vitamin C is also natural anti-histamine, which helps to dampen down the histamine release from the mast cells. My diet was definitely lacking in these foods so she gave me lots of ideas of how to incorporate fruit and vegetables on a daily basis.

 

She talked about the link between hayfever and a condition called ‘leaky gut’ or ‘intestinal permeability’ whereby undigested food particles get into contact with the bloodstream, prompting the immune system to be alerted and the mast cells to produce more histamine. She felt this was relevant to me even more so because of my digestive problems. She recommended I perform a simple urine test to establish whether I did have this condition. 

 

The nutritionist prescribed several supplements including a high strength multi vitamin and mineral, antioxidant (Vitamins A, C, E, and the minerals selenium and zinc) together with extra Vitamin C. She also gave me a special formula containing a compound (bioflavonoid) quercetin. Quercetin apart from being an important antioxidant works by stabilising the mast cells thereby reducing the histamine release and reducing the symptoms associated with hayfever. She also prescribed some potent herbs which have natural histamine lowering properties. She did explain that I couldn’t take the anti-histamine supplements alongside the prescribed medication. I was happy to stop these because they were ineffective – I think my body had become resistant to them.

 

I found it was easier than I first imagined to go without wheat and dairy. Within a week my bloating had almost disappeared and I felt so much lighter than before. Eating my fruit and vegetables just became second nature after a couple of weeks and I couldn’t believe what I had been missing out on.

 

The nutritionist asked me to go away for 4 weeks and then come back for a follow up consultation. In this time, my symptoms were so much better. The itchy, watery eyes was the first thing I noticed improving and my sneezing was certainly less frequent. Altogether though I felt less tired because I was sleeping better because I was no longer sneezing through the night! I was enjoying the diet and feeling much better for including more fresh food and cutting back on the sugar.

 

When I went back, the nutritionist was very pleased with my progress but advised I follow the supplement regime three months ahead of the hayfever season as I would gain even more benefit. This was really encouraging because I thought, if I was feeling so much better within just one month, next year I hopefully wouldn’t have any symptoms!

 

My test results showed that I did in fact have a ‘leaky gut’ and she gave me a special nutrient called glutamine to heal the lining and desensitise me further to the allergenic substances.

 

I’m so happy not to be pumping myself full of anti-histamines and actually taking control of my health and wellbeing. If had known there was a connection with nutrition and hayfever I would have contacted the Dr Marilyn Glenville Clinic sooner!

 

 

 

 

 

Marilyn’s Comments

 

Natasha’s story is a good example of how important it is to actually find out the root cause of our condition rather than just taking medications which simply mask symptoms. It is often the easy option to take a ‘pill’ when you are feeling so unwell. However, if you prepare in advance, rather than waiting for the symptoms to arise you should be able to deal with your symptoms naturally. Natural remedies can take up to 3 months to take full effect so the key is to keep going and not give up! Of course sometimes drugs are needed, but if you can help yourself by changing your diet and taking supplements it will be better for your general health in the longer term.

 

If you would like to find out more about our clinics, supplements and the tests mentioned, then please see the Resources Page.