Of 6: Controlling Your Asthma
How Does Exercise Trigger Asthma Symptoms
Doctors think they know why some peoples asthma is made worse by exercise .Normally, people breathe through their nose. Your nose acts as an air filter. It controls the temperature and humidity of the air before it reaches your lungs.When you exercise, your body wants more air. ;Your breathing speeds up to get more air. You start breathing through your mouth, so you can gulp down more air. But air that comes through your mouth has not been filtered, warmed, or humidified by your nose. This means the air that gets to your airways is cooler and drier than usual.If you have asthma, your extra-sensitive airways dont like cool dry air. Your airways react: the muscles around the airways twitch and squeeze tighter. Tighter airways mean there is less space for the air to pass through. This makes you wheeze, cough, and feel short of breath.
Why To Try Breathing Techniques
Many people are benefited by practicing breathing techniques; experts have found that asthma patients have a tendency to breathe more quickly than non-asthma patients. Breathing exercises will help asthma patients to avoid and reduce potential attacks by encouraging shallower, more controlled breathing. Breathing exercise will also help them to become relaxed, more mindful the way they breathe all the times. By following these exercises you can reduce the asthma symptoms.
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Of 6: Preventing Lung Disease
If Your Asthma Is Triggered By Pollen You May Wish To:
- Check the pollen forecast at www.asthma.ie .
- Avoid exercising outside when the pollen count is high.
- Make sure you are taking the right medication to manage your hay fever as well as your asthma.
If you have asthma symptoms during exercise: STOP, take your reliever medication and wait 5 minutes until you can breath easily and are symptom free before starting again.
Check out;The Irish Sports Council;for more information asthma medication in competitive sports;
To download your copy of Active With Asthma,;;or call 01 817 8886 to order a copy by post. ;Free postage is available to Asthma Society members. It is free to join and you can do so;here, otherwise postage charges will apply.
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Sustainability And Avoiding The Drop Out
It can be easy to find the motivation to start, but many people with asthma or COPD who start exercise often find it too difficult to keep going and dropout.
Feeling breathless can trigger anxiety attacks and make us question whether what were doing is really helping. What we have to realise is that we are working our muscles and exerting ourselves, so being short of breath is normal in that situation.
Experience has taught me that its all about starting at a pace that you can cope with. Many people set too high an expectation, only to be frustrated that they aren’t getting the results they wanted in the time they expected. Its a similar story to many who turn up at the gym for the first time at the end of winter and tell their instructor that they want to have a perfect body by summer.
The single most important rule of planning your exercise program is sustainability. Change takes time, commitment and patience, but if we continue to burn ourselves out with unrealistic expectations, eventually we just give up.
Minimize Exposure To Allergens
Spending more time indoors during the pandemic means we are increasingly exposed to the inner dust. Both can trigger allergies and asthma, Eitches said, and we need a working nose for clean air to enter the airways of our chest.
When youre allergic, you have inflammation of the inner tissue of your nose and excess mucus production, he added. When you cant breathe through your nose, switch from nasal breathing to oral breathing.
Handling dust through cleaning and an air filter, and managing pollen allergies with medications, can help avoid rubbing or ringing your nose to open it: if your hands arent clean, you run the risk of becoming infected with the virus.
For dust, a high-efficiency particle air filter would help remove most allergens from the air, Steele said. Air conditioning filters should also be cleaned. When pets leave, clean them before they enter the house to remove pollen.
If people practice these techniques, they may have a milder course of disease if they become infected with Coronavirus, Eitches said.
These suggestions have an immediate benefit, but dont expect to see dramatic results overnight, he added. Your body will subtly improve and youll be able to manage Coronavirus and other infections. The stronger your reference health, the stronger your body will be to fight infections, Eitches said. Its like having the right ammunition to fight a war.
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How To Strengthen Your Lungs
If you are living with a chronic obstructive pulmonary disease such as emphysema, asthma, bronchitis or another breathing problem, you may be looking for ways to strengthen your lungs to help you breathe easier. You may also be looking for exercises for the lungs if you are a runner, a swimmer, or if you participate in aerobic activity and need more stamina. Simple breathing techniques can increase the strength of your lungs.
Participate in aerobic activities. Do an aerobic activity such as walking, dancing, biking or swimming at least five days a week for 30 to 60 minutes each time. For best results, do a variety of activities, as each one works your body differently. When you do cardiovascular exercise, you strengthen the muscles that surround your lungs, as they must work harder to supply your body with oxygen. With time, your respiratory system becomes more efficient. You will notice after a few weeks that you will not get as out of breath climbing stairs or walking uphill. Like any muscle in your body, when you exercise your respiratory muscles, they get stronger.
Doing the deep breathing exercise may feel awkward at first, as there is a tendency to pull the stomach muscles in when you inhale. With practice, this style of breathing will become more natural.
Start slowly, and build up to 10 to 15 minutes a day, especially if you are using resistance, to avoid making your respiratory muscles sore.
Belly Breathing Or Diaphragmatic Breathing:
One of the simplest breathing techniques that promote the distribution of air into your lungs. This helps lower inflammation in the airways of the body, in addition to building strength and stamina.
How To Do:
Start by breathing in through your nose. Observe how your stomach fills up with the air. Breathe out through your mouth at least 2-3 times as long as your inhale. Ensure to relax your neck and shoulders as you retrain your diaphragm to take on the work of easing to fill and empty your lungs.
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Breathing Techniques To Improve Lung Capacity
There are many breathing techniques which can increase and improve the lung capacity and volume. This will help you to store more air in lungs, increase the rate of oxygen transport in the lung tissue, you will not actually increase performance, but you would not deliver more oxygen to the working muscle faster.
Develop Better Lung Capacity With These Breathing Techniques
Discussed below are the top 6 techniques, which can improve the lung capacity for asthma patients.
1. Diaphragmatic breathing
Diaphragmatic breathing is simple and basic technique which maximizes the air distribution in your lungs. Diaphragmatic breathing is also called as belly breathing. To perform this breathing exercise, lie on your back or sit in a comfortable position. Inhale slowly through your nose, by pushing your abdomen out. Exhale with your abdomen, by pulling inwards. Exhalation should be twice or more than the inhalation.
To perform this sit upright, relax belly muscles and chest. Close your eyes and look up. Breathe slowly and shallow through the nose gently. Exhale very slowly until there is no air left in lungs. Hold the breath as long as you can and then return to gentle or normal breathing. Buteyko breathing technique will help you to control asthma symptoms. It reduces the rate of breathing, increase the overall volume of air taken with each breath and it also increases lung capacity.
3. Papworth;MethodSimilar to diaphragmatic and buteyko breathing method, but this technique is more effective for asthma patients. It works well for those that who frequently triggered by rapid breathing. But this technique will not be beneficial for those who have severe asthma, colds, or any other illnesses.
;4.;Physical movement exercises
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Low Magnesium Leads To Lower Lung Function
Studies have found that low intakes of magnesium in the diet are associated with lower lung function as shown through airway flow rates, airway hyper-reactivity, and increased risk of wheezing. Thus, it is important that the body receives adequate levels of magnesium for asthma and lung health.
In addition, magnesium has also been shown to inhibit cholinergic neuromuscular transmission, stabilize mast cells and t lymphocytes, and stimulate the generation of nitric oxide and prostacyclin. This means low magnesium in the diet may be a serious risk factor for lung diseases.
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How To Exercise With Asthma:
1. Keep your blue rescue inhaler on you at all times.2. Check that your asthma is under control. If it’s not under control, exercise could be dangerous.3. Take your medications as directed. If you’re having trouble breathing, you should take your rescue medicine . ;Your doctor may also ask you to take your blue rescue inhaler or another bronchodilator fifteen minutes before you exercise.4. Warm up and cool down properly
- Before exercising, warm up slowly by walking, stretching, and doing other low-level activities.
- After you’ve finished exercising, cool down slowly for at least 10 minutes. Don’t stop exercising all of a sudden. If you’ve been running, taper the run to a walking pace. If you’ve been swimming, finish your swim with a slow paddle. Give your body time to adjust.
5. Protect yourself from other asthma triggers while you’re exercising
;6. If you have symptoms, stop exercising and take your blue rescue inhaler
- Sit up. Wait a few minutes to see if your symptoms improve.
- If your symptoms improve a lot, warm up again and slowly go back to exercising.
- If your symptoms don’t improve, take another dose of your blue rescue inhaler. Wait a few minutes to see if your symptoms improve.
7. If your symptoms still don’t improve, follow these instructions:
- STOP any activity
- Take your blue rescue inhaler
- Sit up
- If the medicine is not working, call 911
- If symptoms are not getting better, keep taking your blue rescue inhaler until the ambulance arrives
The Importance Of Early Asthma Treatment
Doctors used to have a more relaxed attitude to treating asthma, but experts now agree that it’s crucial to get treatment as soon as possible.
“I think just about anyone who treats asthma will tell you that aggressive treatment is the way to go,” says Edelman. “It really works.”
There are two basic types of medicines. Quick-relief medications, usually in the form of inhalers, swiftly reduce the muscle tightness around the airways, allowing you to breathe easier. You would use a quick-relief medicine during an asthma attack.
Long-term control medicines either calm inflammation or help prevent the airways from closing. They are used daily – not just when you have an asthma attack — because they work slowly. They prevent rather than treat symptoms, so they’re not much help once you are already having an attack.
Inhaled long-term control medicines are usually preferred, but some long-term medicines are also available as pills.
The other important treatment hinges on your own behavior: You need to stay away from the allergens or irritants that trigger your asthma.
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Running With Asthma In Pollution
I resigned from my crazy stressful job and took a sabbatical in China, to study Mandarin for over a year. This was one of those most fun times in my life, however the pollution in Beijing was hazardous.
When I went to China I found that my asthma worsened. This could have been because of the pollution but I was not sure. I also found that during the springtime the trees with pollinate quite often. And that could have been the reason pollination rather than pollution worsened my asthma? I wasnt sure but I was constantly having Ventolin and to quell my wheezy breathing.
During my time in China, I also played a bit of half court basketball outdoors and found my asthma returning in full force. The pollution most likely contributed, but also the pollen during spring and dust storms during autumn. I was using my ventolin probably 3 to 4 times a week. My lung capacity was at an all time low. And I continued to be unfit and unhealthy until I returned to Australia.
Since running three times a week and then proceeded to run half marathons and a marathon. My lung capacity actually did improve . My stamina was at a peak. Long runs gave me injuries in my knee. ITB syndrome comes about when you do not stretch enough and with repetitive pounding on the pavements inflamed from the rubbing of the tendon.
What Are The Best Exercises For Someone With Asthma
For people with exercise-induced asthma, some activities are better than others. Activities that involve short, intermittent periods of exertion, such as volleyball, gymnastics, baseball, walking, and wrestling, are generally well tolerated by people with exercise-induced asthma.
Activities that involve long periods of exertion, like soccer, distance running, basketball, and field hockey, may be less well tolerated, as are cold weather sports like ice hockey, cross-country skiing, and ice skating. However, many people with asthma are able to fully participate in these activities.
Swimming, which is a strong endurance sport, is generally better tolerated by those with asthma because it is usually performed in a warm, moist air environment.
Maintaining an active lifestyle, even exercising with asthma, is important for both physical and mental health. You should be able to actively participate in sports and activities.
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