Asthma-14 Ways To Breath Easier-[Part-2]
Kick the cigarette habit.
Tobacco smoke can be an irritant that triggers asthma
as well as an allergen that touches off an allergic
response leading to asthma. Tobacco smoke is one of
the worst irritants known: It paralyzes the tiny
hairlike cilia along the mucous membranes of the
respiratory tract. It also reduces immune response and
leaves a smoker much more susceptible to upperrespiratory
infection. "There is not a single redeeming
feature to cigarette smoking," cautions Weinstein.
"Given the known health risks associated with
smoking, asthma patients should make every effort to
stop smoking--either on their own or with the help of
a smoking-cessation program." Nonsmokers who live
with a smoker are no better off. So if there's someone
in your household who won't quit smoking, ask that
individual to take his or her habit outdoors.
Weather the weather.
While each person responds to weather conditions
and weather variations differently, some general
trends may be noted. "Keep close watch on how the
weather affects you," advises Young. (That means
paying attention to factors including temperature,
wind velocity, barometric pressure, and humidity.)
"Then try to avoid conditions that cause you problems.
" For example, you should stay indoors when it is
very cold, since a blast of cold air can cause a spasm
in your bronchial tubes. Stay indoors if the wind is
strong, too. While gusts of wind can blow pollution
and smog away, they can also blow pollen in your
direction. If you enjoy walking in the rain, you're in
luck, because rain tends to wash away roving
allergens, pollutants, and irritants.
Watch what you eat.
The question of whether foods trigger chronic asthma
has yet to be answered. Some foods, such as nuts,
shellfish, milk, eggs, and strawberries, can result in an
array of allergic responses, including asthma
symptoms. Sulfites in wine can have a similar effect.
"While the information available today suggests that
the chances are small that food allergies are a trigger
for chronic asthma in adults, it is still wise to reduce
or eliminate your consumption of certain foods that
you notice make your asthma worse. But consult your
doctor if you think the foods are nutritionally
necessary," says Weinstein. Allergies to certain types
of food, especially milk and wheat, are more often a
trigger of asthma in children. If milk and wheat seem
to be causing problems for your asthmatic child,
eliminate these foods. Check labels, and avoid foods
that list milk, milk solids, casein, whey, or caseinate
as ingredients. (Talk to your doctor about alternate
dietary sources of nutrients such as calcium.)Eating
away from home can sometimes be a problem, says
Weinstein. If you are invited to dinner and don't know
what dinner will be, eat something at home before
you leave so you won't be left hungry. If you are
eating in a restaurant, inquire about the ingredients in
the dish you want to order as well as the method of
preparation. No matter where you have your meal,
common sense suggests that you avoid overeating,
eating too fast, and talking while you are eating. Steer
clear of alcohol, too, especially if you are taking
medications for your asthma. One final reminder:
Avoid so-called cytotoxicity tests and similar
methods that promise to root out hidden food allergies
and cure asthma (see Extra! Extra! - "The Quack
Comes Back").
Stay healthy.
A problem in the upper airways--such as a respiratory
infection--can cause trouble in the lower airways--the
bronchial tubes--and precipitate an asthma attack.
"Everybody wants to be in a state of good health,"
says Bell. "For a person with asthma, maintaining
good health can mean a dramatic lessening of
symptoms." Bell suggests that you stay away from
people who have a cold or the flu, drink plenty of
fluids, and avoid getting overtired; otherwise, you
will be more susceptible to infections. If, despite your
best efforts, you do develop an infection, see your
doctor; early use of antibiotics, when appropriate, can
be quite helpful.
Exercise your options.
For years, people with asthma have been told to avoid
exercise because it would induce attacks. Research
has shown, however, that the more asthmatics
exercise, the more exercise they can tolerate. "If you
have asthma, you should partake in regular aerobic
exercise," says Bell. He recommends that you start by
warming up with light exercise before a morevigorous
workout. (Young recommends using
cromolyn sodium, a prescription medication, 15 to 20
minutes before aerobic exercise; discuss this with
your doctor.) Begin with short workouts and
gradually increase them. At least at first, keep a
bronchodilator with you. If you feel tightness in your
chest and can't work through it, use the device. If you
are out in very cold or dry air, wear a scarf around
your nose and mouth to heat the air before breathing
it in. Cool down with light exercise at the end of your
workout. If one type of exercise still brings on attacks,
try another form of exercise. You may not be able to
tolerate running, for example, but you may be able to
swim regularly.
Avoid aspirin.
Aspirin and certain products that contain aspirin can
trigger asthma attacks in certain people. "It's just wise
to stay away from the whole family of aspirin
products if you have asthma," says Weinstein. "This
is especially true for patients with nasal polyps, for
whom aspirin ingestion can be life threatening. Even
if you have not experienced an asthma flare in the
past, it could occur at any time." Weinstein
encourages anyone with asthma to keep aspirin out of
the medicine chest by checking labels on every over-
the-counter drug that is purchased. (Avoid those that
list "aspirin" and those that contain the initials "ASA,
" "APC," or "PAC"; ask your pharmacist if you are
unsure whether the medication you want to purchase
contains aspirin.) If you feel that you must take
aspirin, get your doctor's approval. According to an
expert report from the National Asthma Education
Program, people with asthma should also stay away
from certain nonsteroidal anti-inflammatory agents
(ibuprofen is one such medication) that have effects
similar to aspirin's. Opt instead for such "usually safe
alternatives" as acetaminophen, sodium salicylate, or
disalcid. You may also need to avoid tartrazine
(yellow food dye #5), which is found in a number of
soft drinks, cake mixes, candies, and some
medications, if it aggravates your asthma.
Take a deep breath.
Breathing exercises provide a form of relaxation and
can be of benefit to some patients during an asthma
attack. However, it would be a mistake to rely on
breathing exercises alone to control an asthma flare,
says Weinstein. As long as this rule is not broken,
breathing exercises are fine for those patients who
find them beneficial. "You can practice controlled
breathing, which concentrates on slow inhalations
through the nose rather than panting breathing
through the mouth," says Weinstein. He suggests that
before starting these breathing exercises, you blow
your nose to make sure that your air passages are
clear of all foreign matter. Then sit in a chair in a
comfortable position. Take a deep breath and feel
your breath going as far down as possible. Your
abdomen should expand as you do this exercise.
Exhale slowly, feeling your abdomen relax as your
breath comes out of your nose. Repeat this exercise at
least three times a day (but never right after eating).
Keep your weight down.
"Unfortunately, some asthma medications can result
in weight gain. An overweight person has to breathe
more heavily, and the heart works harder to pump
blood all around the body. Weight reduction is very
important," says Bell. If you are overweight, you and
your doctor should work together to establish a diet
plan that will reduce your calorie intake without
depriving you of necessary nutrients.
Mind your mind.
The notion that asthma is "all in your head" has gone
the way of many medical myths. Asthma is an illness
with both physical and emotional aspects. For
example, asthma attacks can be triggered by
emotional changes, such as laughing or crying, or by
stress. "The human body interacts with the mind,"
says Young, "so by putting your mind at ease, you
can dramatically reduce the panicky feeling that can
make an already existing attack worse." He
recommends developing an upbeat mind-set by
committing yourself to feeling better. A positive
attitude works wonders to enhance your other coping
methods. In addition, be forthright about your asthma;
others will respect your directness and, in most cases,
try to make things easier for you.
Learn to relax.
Since stress and emotional upsets can trigger asthma
attacks, it may be helpful to set aside time each day--
preferably the same time--to practice some form of
relaxation.
Surya Complex,
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