As someone who has lived with asthma my entire life, I’ve learned that my symptoms shift with the seasons. What triggers my asthma in the spring is often completely different from what challenges me in the winter. Over time, I’ve learned to tune into my body, my environment, and the patterns that make my breathing stronger or weaker throughout the year. In this post (and in the YouTube video linked here and podcast episode linked here), I want to share what I’ve discovered about asthma triggers in each season and how I’ve learned to adapt through lifestyle, nutrition, and awareness.

No matter where you live, the seasons affect your lungs in unique ways. Some of you might feel your asthma flare during hot summers, while others may struggle more in cold winters. My goal is to help you recognize what’s going on in your own body and environment so you can take steps to minimize inflammation, protect your airways, and stay active all year long.

Spring: Managing Outdoor Allergies and Inflammation

Spring is often a breath of fresh air after a long winter, but for many of us with asthma, that “fresh air” can bring a wave of outdoor allergies. For me, spring equals pollen, dust, and airborne irritants. As a kid, I didn’t realize I had outdoor allergies. I thought my breathing issues were purely asthma-related. But as I’ve become more in tune with my body, I’ve noticed that the arrival of spring always brings an uptick in congestion, stuffiness, and chest tightness.

The biggest trigger for me in spring isn’t just pollen—it’s how pollen interacts with inflammation in my body. I’ve found that when I’m eating clean, my allergies barely bother me. But if I start eating foods that create inflammation, like dairy, fried foods, sugar, or alcohol, my allergies become much more severe. That’s because these foods increase histamines—chemicals your body produces to fight off irritants. When histamines from your diet combine with those produced by seasonal allergies, the result can be a double dose of inflammation that makes asthma worse.

My biggest spring tip: eat as clean as possible. I lower my dairy intake to nearly zero, minimize sugar, and completely eliminate alcohol. I also pay attention to hydration, because dehydration can thicken mucus and make it harder to breathe. Every spring, I think of this season as an opportunity to reset my body by lowering inflammation and strengthening my immune system from the inside out.

Summer: Dealing with Wildfire Smoke and Air Quality

In Colorado, summer means one thing—wildfires. Every year, I have to pay close attention to the air quality index (AQI) before going outside. Even if the air doesn’t look smoky, particles can still linger in the atmosphere and cause irritation to my lungs. The AQI is available right in most weather apps, and it tells you how safe the air is to breathe. If the index says “unhealthy,” I take it seriously.

Smoke is a silent enemy for anyone with asthma. It’s not just the visible haze—it’s the microscopic particles that can penetrate deep into the lungs. I’ve learned that even on days when the AQI is considered “moderate,” I may still feel irritation if I run long distances. On those days, I bring a bandana or a neck gaiter to breathe through. It might not filter everything, but it helps reduce the amount of particulate matter I inhale.

Heat and dryness are also major summer factors. While heat doesn’t personally affect me much anymore—I’ve adapted to running in high temperatures—it can be a trigger for others. Dryness, on the other hand, always challenges my lungs. For people living in humid areas, the opposite is true. Humidity can make the air feel heavy, but that moisture actually benefits the lungs. The key lesson here is that everyone’s body responds differently. Pay attention to your triggers, track your workouts, and notice how your breathing feels in different environments.

Fall: Navigating Cold Season and Immune Health

When the leaves change color, I know it’s cold season. Fall is a tricky time for me because it’s when viruses start spreading again. Schools reopen, kids bring germs home, and the drop in temperature encourages us to spend more time indoors—where germs thrive. Even though I take good care of my health, I almost always catch a mild cold in the fall. And when I get sick, my asthma symptoms worsen.

For me, asthma flares during illness are the hardest to manage. I rarely use my inhaler anymore, but when I’m sick, it’s often the only thing that helps me breathe normally again. I’ve learned that the best way to protect myself in the fall is to strengthen my immune system before I get sick. I drink lemon water every morning to boost vitamin C, eat nutrient-dense foods, and make sure to keep moving, even if I’m under the weather.

There’s a common belief that you shouldn’t work out when you’re sick, but for me, light exercise often helps. It clears my lungs and keeps my body strong. Of course, everyone’s experience is different—you have to listen to your own body. If you feel worse after moving, rest. But if gentle movement feels energizing, it might actually help you recover faster and keep your asthma under control.

Winter: Combating Dryness and Cold Air

Winter in Colorado is cold and dry, and dryness is one of the biggest triggers for my asthma. When it’s cold, we run our heaters, which dry out the air even more. Most people don’t realize that lungs thrive in moist environments. That’s why when I’m sick or wheezing, sitting in a steamy bathroom or using a humidifier makes such a big difference—it adds moisture back into the air I breathe.

I recommend every person with asthma have a humidifier, especially one that measures humidity levels. I keep mine set around 60 percent. It automatically cycles on and off to maintain that balance, keeping my home comfortable and my lungs happy. If the air is too dry, I notice it immediately—my throat gets scratchy, my breathing becomes shallow, and I start coughing more.

Cold air is another major winter trigger. Breathing through your mouth in cold weather sends frigid air straight into your lungs, which can cause constriction and coughing. To prevent this, I focus on breathing through my nose during cold runs and often wear a neck warmer or face covering to preheat the air before it enters my lungs. It may seem simple, but these small adjustments can make winter much more manageable.

The Power of Awareness and Prevention

No matter the season, managing asthma is about awareness. The more I pay attention to how my body responds to food, air quality, temperature, and humidity, the more control I have over my symptoms. Instead of reacting to asthma attacks, I’ve learned to anticipate what might trigger them and adjust my lifestyle accordingly.

It’s taken me years to build this connection, and I still learn new things about my body every season. What’s been consistent, though, is that prevention is always easier than reaction. Eating anti-inflammatory foods, hydrating properly, managing stress, getting enough sleep, and staying active all strengthen my respiratory system in ways that medication alone can’t.

Building a Stronger, Healthier Future

If you’re living with asthma, I encourage you to track your symptoms season by season. Notice what foods or environmental changes make you feel better or worse. Keep a journal of your workouts, diet, and how your breathing feels each day. Small habits can reveal powerful patterns.

To help you get started, I’ve created a free Healthy Living Guide built around my three pillars—movement, tracking, and accountability. It’s the same system I’ve used to transform my asthma from a limitation into a strength.

By tuning into your body and environment, you can dramatically reduce the impact asthma has on your life. Whether it’s cutting dairy during allergy season, checking the AQI before heading out for a run, or simply running a humidifier during the winter, these small actions add up. I’m living proof that asthma doesn’t have to hold you back—it can teach you to live with more awareness, discipline, and gratitude for every breath you take.