Self-Care Tips to Make Breathing Easier for Asthma Sufferers

A study performed by CDC researchers estimated the United States loses $80 billion each year due to asthma. The estimate included medical expenses, lost work and school time, and fatalities related to the disease. The medical cost per patient was over $3,000 per year. Better self-care offers the potential for asthma sufferers to save money and improve their health.

Common asthma triggers include cigarette smoke, perfume, and pet dander. These irritants cause severe reactions in some people but have no effect on others. Every asthma patient is unique and needs to be aware of their own personal triggers. Dozens of possibilities exist, so patients may need to keep a journal to discover what was different on their bad days.    

Possible irritants can include many things people do not expect, such as:

• Over-the-counter medications, particularly anti-inflammatories
• Hormonal fluctuations, often before or after menstruation
• Sulfites in products like shrimp or wine
• Blood pressure medication
• Rodent and insect droppings
• Pet urine and saliva, not just pet dander
• Sudden weather changes
• Chlorine, especially around poorly ventilated indoor pools

If you aren't sure exactly what triggers can affect your asthma symptoms, see your doctor.

Eat a healthy diet that includes fruits, vegetables, and food high in omega-3 fatty acids. A nourishing diet boosts the immune system and strengthens the body's resistance to colds and flu viruses. Stay a healthy weight or lose weight if necessary, as studies show that improved lung function was a common result when obese asthma patients lost weight.

Try an elimination diet to see if wheat, fish, or eggs or any other common food could be what causes some of your asthma symptoms. For a couple of weeks, remove all foods from your diet that you suspect may be triggers. Reintroduce each food individually every couple of days. Any reactions after a reintroduction help to find the culprit.

Remove any artificial scents from your home. The list of prohibited items should include items like scented soap and laundry detergent, perfume and cologne, air fresheners and scented candles. Swap commercial cleaners for natural products like vinegar, baking soda, and lemons. Stay clear of campfires, tobacco smoke, and vape pens.

Stress causes tight muscles in the back, shoulders, and neck, and this tightness can make breathing more labored. People under a lot of stress may lose sleep, make poor health choices, and suffer from anxiety disorders. Asthma symptoms may increase dramatically as people struggle with chronic stress. Effective stress relief methods help the body in many ways.

Practice breathing techniques like diaphragmatic breathing. To perform diaphragmatic breathing the individual relaxes and closes their eyes. Inhalations come in through the nose to the diaphragm, meaning the stomach should rise and not the chest. Try to exhale, through the nose or mouth, for double the amount of time spent on the inhale.

The quiet concentration of deep breathing can help to lower stress levels and relax the body. The breathing technique also strengthens the diaphragm over time so it can aid the lungs more easily.

Take a yoga class. Yoga poses encourage better posture that could lead to easier breathing because the chest is not compacted by a rounded back and shoulders. The gentle, focused exercise is also a great stress reliever. Go for a walk, read a book, or volunteer. Volunteerism relieves stress by enabling people to feel a sense of purpose and accomplishment.

Simple changes make a difference for many asthma sufferers. Over time, the benefits of the changes may help people feel better and reduce the medication they need, with the guidance of their doctor. If your asthma is out of control, contact us today at the Allergy and Asthma Clinic of Fort Worth. Our specialists can help you to find relief.