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Asthma Prevention Guide | The 90-Day Indian Plan for Stronger Lungs
Nutribox Disease Prevention Guide

Asthma Prevention Guide

Night cough, dust allergy or city smog? Protect your lungs early.

A guided 90-day programme with clean-air habits, breathing routines and everyday Indian food, to help lower your risk of asthma.

  • 90-day programme
  • 90+ foods rated
  • 28-day meal plan
  • 192 pages
BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499

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Take the 2-minute check ↓
A cough that won't go away <em>is your lungs asking for help.</em>
The wake-up call

A cough that won't go away is your lungs asking for help.

  • 🤧
    Allergies and night coughMorning sneezing, dust allergy and a lingering cough are early warning signs.
  • 🏙️
    Polluted air at home and outsideCity smog, smoke and indoor dust keep sensitive airways irritated.
  • ⏳
    The good newsCleaner air, breathing practice and good food can help strengthen your airways.
2-minute self-check

What is your airway risk?

5 quick questions about common triggers and early signs.

Question 1 of 5

Do you have allergies, eczema or a dust allergy?

Question 2 of 5

Does anyone in your family have asthma or allergies?

Question 3 of 5

Do you cough at night or wheeze when you exercise?

Question 4 of 5

Are you around smoke, dust or polluted air?

Question 5 of 5

How long do your colds and coughs last?

LowModerateHigh

Your score: 0 / 100

Get my 90-day plan →

A simple check of common triggers and signs. It is not a diagnosis. Only a doctor can diagnose asthma.

Catch it early

Sensitive airways give early signals

Coughs, sneezes and wheezes often start long before a diagnosis. That's your chance.

Early signs
Early signsNight cough, wheeze, dust allergy, chest tightness, colds that linger.
The window to act
The window to actSensitive airways are when simple habit changes matter the most.
The 90-day programme

One small step every week. Big change in 90 days.

No crash diet. No gym. Each week adds one habit on top of the last, so it actually sticks.

Weeks 1–4Reset
  • Find your triggers
  • Clean your bedroom air
  • Check AQI daily
  • Warm, fresh meals
Weeks 5–8Build
  • Daily breathing practice
  • Gentle movement
  • Gut and immunity foods
  • Better sleep
Weeks 9–12Lock in
  • Winter and monsoon plans
  • Travel and festivals
  • Smoke-free home
  • Check-up and habits for life
One small step every week. <em>Big change in 90 days.</em>
Day 1Note your symptoms and triggers
Day 30First check-in: sleep and cough
Day 60Mid-way breathing check
Day 90Doctor check-up and celebrate
What really moves the needle

The 5 keys to prevention

The guide works on all five together, not just one.

🏠
Clean airCut indoor dust, smoke and smog
🍊
FoodFoods that support your airways
🫁
BreathingBuild lung reserve daily
🌫️
AllergensDust, pollen and damp control
🌙
SleepRest and calm for your airways
The prevention kitchen

Eat Indian. Eat smarter.

The lung-friendly plate
The lung-friendly plateColourful vegetables, protein and millets.
90+ foods rated
90+ foods ratedEveryday, in portion or limit.
Easy swaps
Easy swapsSmall changes, calmer airways.
28-day meal plan
28-day meal planSeasonal Indian meals, breakfast to dinner.
Beyond food

Small daily habits, big results

Make your home a clean-air zone
Clean air

Make your home a clean-air zone

Simple steps to cut dust, smoke and damp at home.

  • Bedroom dust control
  • Incense, mosquito coils and cooking smoke
  • When to use a mask or purifier
Daily breathing exercises
Breathe

Daily breathing exercises

Short routines that help you breathe with more control.

  • Belly breathing basics
  • Pranayama that helps
  • Safe movement for sensitive lungs
Calm the silent triggers
Sleep & stress

Calm the silent triggers

Poor sleep, stress and acidity can worsen airway symptoms. The guide shows what to change.

  • Dust-free sleep setup
  • Stress and breathing
  • Night-time acidity tips
Trigger and symptom trackers
Track

Trigger and symptom trackers

Track cough, triggers and AQI, and see what helps.

  • 90-day habit tracker
  • Trigger and symptom log
  • Doctor visit checklist
Made for you

Who is this guide for?

🤧

Allergies and sneezing

  • Dust or pollen allergy
  • Morning sneezing
  • Want to calm your airways
😷

Cough that lingers

  • Colds that last weeks
  • Night-time cough
  • Want to know what helps
🏙️

City air

  • High-AQI city
  • Traffic and smoke daily
  • Want a clean-air home
👨‍👩‍👧

Asthma in the family

  • A parent or sibling has asthma
  • Want to act early
  • Want to protect your kids
🚬

Smoke around you

  • Smoker at home or work
  • Incense or chulha smoke
  • Want simple fixes
👶

Parents of young kids

  • Frequent coughs and colds
  • Want a dust-free bedroom
  • Healthy food for kids
Look inside

Real pages from the guide

Swipe → · Tap any page to zoom

10 golden food rules
10 golden food rules
Smart kitchen swaps
Smart kitchen swaps
Programme overview
Programme overview
Weekly action plan
Weekly action plan
28-day meal plan
28-day meal plan
Nasal breathing
Nasal breathing
Diaphragmatic breathing
Diaphragmatic breathing
Adults aged 40+
Adults aged 40+
Myths about asthma
Myths about asthma
90-day habit tracker
90-day habit tracker
Every topic inside

Open the guide, see every chapter

10 parts · 37 topics · Tap a part to see what's inside

01Wake-up call16 pages · 1 topics
  1. The 5 pillars of airway defense
02The science14 pages · 2 topics
  1. Mast cells and histamine: turning down the allergic alarm
  2. Realistic recovery timelines: how your airways heal
03Clean air14 pages · 4 topics
  1. The indoor air paradox: why home air can challenge your lungs
  2. The mosquito coil hazard: the 100-cigarette reality
  3. Agarbatti and dhoop: honoring prayer with smokeless reverence
  4. Surviving winter smog: real-time AQI tracking with SAMEER
04Kitchen28 pages · 5 topics
  1. 10 golden food rules for clear airways
  2. The antioxidant lung shield: quenching free radicals with Indian produce
  3. The anti-inflammatory spice rack: turmeric, ginger, and tulsi
  4. Smart kitchen swaps for clear, resilient airways
  5. Weekly airway grocery basket
05Programme44 pages · 5 topics
  1. Programme overview: 3 phases
  2. Phase 1 overview: weeks 1 to 4
  3. Phase 2 overview: weeks 5 to 8
  4. Phase 3 overview: weeks 9 to 12
  5. The 28-day airway meal plan
06Breath & movement14 pages · 4 topics
  1. The lost art of nasal breathing: your built-in air purifier
  2. Diaphragmatic breathing: re-engaging your primary muscle
  3. Pranayama with safety: Anulom Vilom and Bhramari for lungs
  4. The 12-week cardiorespiratory walking ladder
07Sleep & stress12 pages · 4 topics
  1. Why coughs strike at 3:00 AM: circadian cortisol and cooling
  2. Gastroesophageal Reflux: the silent midnight airway agitator
  3. Sleep ergonomics: incline sleeping and left-side rest
  4. Chronic stress and hyperventilation: how anxiety tightens lungs
08Special groups12 pages · 4 topics
  1. Young children (ages 2 to 6): managing viral wheezing without fear
  2. Young tech and desk workers: surviving sealed AC offices
  3. Indian homemakers: reducing kitchen fumes and cleaning vapors
  4. Adults aged 40+: differentiating late-onset asthma from COPD
09Myths, FAQs & Stories12 pages · 4 topics
  1. Dangerous Indian myths about asthma and inhalers
  2. Nutrition and lifestyle myths: curd, citrus, and exercise
  3. Frequently asked questions: inhaler safety and usage
  4. Your action commitment: 90-day pledge
10The Airway Toolkit12 pages · 4 topics
  1. How to use your 90-day habit tracker
  2. 90-day habit tracker: Days 1 to 30
  3. Peak expiratory flow: 90-day chart
  4. Clear-airway fridge summary chart
Clear the confusion

Myth vs fact

Cold food and curd cause asthma.Triggers differ for each person. The guide helps you find yours.
Only children get asthma.Adults can develop asthma too, especially with allergies and pollution.
Indoor air is always clean.Dust, smoke, incense and damp can make indoor air worse than outdoor.
If I'm not wheezing, my lungs are fine.A lingering cough can be an early sign worth checking.
Myth vs fact
Pick the right guide

Prevention or Management?

Asthma Prevention Guide

Healthy or at-risk: allergies, lingering cough, polluted city air, smokers' homes or asthma in the family.

  • 2-minute airway risk check
  • 90-day step-by-step programme
  • Clean-air home plan
  • Breathing routines and trackers

Asthma Management Guide

Already diagnosed with asthma, or caring for someone who is.

  • 200+ Indian foods rated
  • 14-day meal plan
  • 60-day action plan
  • Inhalers and reports explained
See the Management Guide →
Asthma Prevention Guide | The 90-Day Indian Plan for Stronger Lungs
📲 PDF SOFT COPY ONLY

Asthma Prevention Guide

  • 192 pages, full colour PDF
  • 2-minute airway risk check
  • 90-day programme: 12 weekly action guides
  • Clean-air home plan
  • 90+ Indian foods rated + 28-day meal plan
  • Breathing exercises and pranayama
  • Trigger and symptom trackers
BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499
  1. Pay securely
  2. Get the download link on email
  3. Read on any device
  • 📥 1 complete PDF file, 192 pages
  • 📧 Download link sent to your email right after payment
  • 📴 Read offline, no internet needed
  • 🖨️ Print the trackers at home, for personal use only
  • ♾️ Lifetime access, no subscription
  • 📱 Read on any device: mobile, tablet, laptop

📖 No hard copy will be dispatched

Your questions, answered

Who is this guide for?

People without an asthma diagnosis who want to protect their lungs: allergies, lingering coughs, polluted cities, smoke at home or asthma in the family. If you already have asthma, the Asthma Management Guide is the right one.

Does it replace my inhaler or medicine?

No. It is an education guide that works alongside your doctor. Never stop a prescribed medicine without advice.

Is it useful for children?

Yes. It has a section for young children and school-age kids, with clean-air and food tips for parents.

Do I need a gym or special equipment?

No. Everything in the guide can be done at home with everyday items.

Does it replace my doctor?

No. It is an education guide that works alongside your doctor. It also tells you which checks to ask for and when.

How will I get the guide?

It's a PDF. After payment you get a download link by email. Read it on your phone, tablet or laptop, and print the trackers if you like.

Is there a printed copy?

The printed hard copy is out of stock right now. The PDF is available instantly.

Your easier-breathing 90 days can start today

Your easier-breathing 90 days can start today

For you, and for the family around you. Start with one small habit this week.

BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499

Digital product (PDF soft copy only). For education only. It does not diagnose, treat or replace medical advice. The self-check is a screening aid, not a diagnosis. Always consult your doctor before changing diet, exercise or medicines. Images are illustrative.

Rs. 699Start my 90 days