Title : Breathe Easy - 21 Tips For Asthmatics & Everyone by Dr. Willie T. Ong
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Breathe Easy - 21 Tips For Asthmatics & Everyone by Dr. Willie T. Ong
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An asthma attack is caused by the
swelling of the small lung passages
(called bronchi-oles).
During an attack, these tiny lung passages constrict and get blocked by phlegm. Hence, patients experience difficulty of breathing, coughing and wheezing. Wheezing is a high-pitched sound similar to a cat’s cry. The good news is that lifestyle changes can reduce your asthma attacks by 50%. Here is what you need to do:
1. Identify and avoid asthma triggers. Did you know that around 80% of people with asthma also have an allergy? Think about what you were doing before you had the attack. Did you smell some dusty or pungent material? Were you tired, angry or stressed? Was it hot? Note these down and avoid these situations in the future.
2. Are you allergic to food? Some asthmatics have a specific food allergy. Be careful with food preservatives, food coloring, junk food, wine, nuts, seafoods, egg and chicken. Find out if you’re allergic to these foods and avoid them. You can consult an allergologist-doctor.
3. Be careful with medicines. There are people who are allergic to drugs like aspirin, penicillin and pain relievers. Ask your doctor before taking an herbal supplement, too. Paracetamol for fever or pain is probably safest for you.
4. Avoid pollen. During the summer season, large quantities of pollen emanate from trees and grass. If it’s a hot and windy day, try to avoid going out of the house. Close your bedroom windows. There’s also more pollen before 10 AM.
5. You may open bathroom windows. Molds and fungi can trigger asthma, too. Molds like to grow in damp places like your bathroom. Hence, dry your bathroom after using.
6. Use a vacuum cleaner to suck out dust from your bed, sofa and floor. It’s a very effective way to reduce asthma attacks.
7. Simplify your homes. Don’t use carpets or rugs as these can accumulate lots of dust. Use washable curtains and blinds. There are likewise special dust-free pillow cases you can use.
8. Avoid pet dogs and cats. If you have pets at home, bathe them every week to reduce falling dander. However, it would be best if you didn't have pets inside your house because their tiny hairs can penetrate and irritate your lung passages.
9. Reduce cooking smells by opening the
kitchen window. Strong smells from frying onions and garlic can trigger
an asthma attack. Open the windows or better yet, do your cooking
outside the house.
10. Keep your house squeaky clean. Allergy
and asthma are usually triggered by small insects called dust mites.
These microscopic bugs live and eat dead skin cells which we shed off
daily. To eliminate dust mites, wash your bed sheets, pillows and
blankets every week. Place them under the sun to kill the mites.
11. Avoid smoke and cigarette smokers, too. Request your relatives and
friends not to smoke in front of you. Limit going out on public
transportation where bus fumes and dust abound. If you need to go out, a
face mask may help.
12. Use an air-conditioner. Air
conditioning is extremely helpful because it lowers humidity and filters
dust and pollen, making breathing much easier. You can also try an air
filter, and see if it helps.
13. Eat fruits and vegetables high
in flavonoids such as oranges, pomelo, apples, grapes, and calamansi
juice. These flavonoids strengthen our lungs, blood vessels and immune
system.
14. Eat oily fish like sardines, salmon and tilapia.
These fishes contain omega-3 fatty acids, which may be beneficial for
asthma patients.
15. During an asthma attack, one home remedy
is to drink a cup of black coffee. Studies show that caffeine acts
similar to the anti-asthma drug theophylline and may open up the lung
passages. However, if your symptoms are severe, it’s best to go to a
hospital.
16. Avoid soft drinks and foods containing MSG.
Especially for kids, MSG can trigger an asthma attack. Junk foods and
some Chinese foods are high in MSG.
17. Avoid very cold or very hot weather.
Extreme weather conditions can trigger an asthma attack.
18. Exercise regularly but don’t overdo it. You can go to a gym and try
strengthening exercises for your arms, shoulders, chest and back
muscles. These muscle groups are important for breathing. Swimming and
singing are good exercises, too.
19. Try abdominal breathing.
There are two ways to breathe: using your chest or using your abdomen.
Abdominal breathing is more effective than chest breathing because it
uses the more powerful abdominal muscle called the diaphragm. To
illustrate, lie down on the floor and place your hands on your tummy.
Then, as you inhale, your hands should elevate but your chest should
hardly move. Abdominal breathing sucks in more air inside your lungs.
20. Wash your hands regularly to avoid viruses and bacteria. If you catch a cold, this can lead to an asthma attack.
21. See your doctor often. Your lung specialist (also called
pulmonologist) will know if you need maintenance medicines. If these
drugs and inhalers are too expensive, you can try buying from a generic
drugstore. Remember that asthma can be a serious and potentially deadly
condition. Work hand in hand with your doctor to keep you asthma under
control. Take care.
Written by Dr. Willie T. Ong
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