By Dona Suri
WHEN temperatures fall, asthma cases rise. And not just asthma either. Winter is also a miserable time of year for people who suffer from chronic obstructive pulmonary disease, bronchiectasis or pulmonary fibrosis.
It’s no mystery why cold air brings on wheezing, coughing and breathlessness. When cold air hits the lungs …
Airways contract,
Airways produce more mucus.
Here’s how winter makes lung conditions worse:
- Temperature variation over short periods — cold nights, not so cold days.
- Cold air weakens the immune system, making it harder to fight respiratory infections.
- Cold air inflames bronchial tubes, irritates the lining of the lungs and causes muscles in the airway to spasm.
- Breathing in cold dry air dries out the moist lining of the lungs causing irritation.
- Rainy and windy conditions stir up mould spores and barometric pressure changes can trigger sinusitis which means sore throat and post-nasal drip. Lungs react to both sore throat and nasal drip.
- Warm indoor air and other people in close proximity are ideal for the spread of rhinovirus and influenza viruses. The body reacts to both viruses by producing mucus in the nasal passages, This means cough, inflammation of the lungs and shortness of breath.
- Indoor air can be dirty air, full of allergens such as dust mites, mould, pet dander and smoke.
Minimise risk
When people with lung conditions come down with flu, COVID-19, and other viruses, they are more likely to experience complications. They dare not miss their vaccinations. Take the jabs for flu, coronavirus and respiratory syncytial virus (RSV).
Respiratory infections are highly contagious. Stay away from people suffering from chest infections, including pneumonia, colds and sore throats.
Venture out … carefully
Protecting your lungs need not mean avoiding the outdoors altogether. In fact, getting regular fresh air and sunshine beats those mean winter blues. (More properly known as seasonal affective disorder.)
You can safely venture out if you dress warmly. Wear your thermals and then add layer to layer. Multiple layers of light weight woollies keep you warmer than one thick layer.
You want a wind-proof coat with a collar that protects your neck, cap, gloves, an extra pair of socks and a long scarf suitable for wrapping over your mouth and nose. The benefit of a scarf is that it makes the air you inhale warmer and more humid.
When you are outdoors, breathe properly: Inhale through the nose, exhale through the mouth.
Breathing in through the mouth allows cold air to rush into the lungs and can trigger an asthma attack.
Check the weather before you go out
Avoid extreme cold.
Avoid strong, dust-laden winds. (They do more harm than cold per se.)
Checking the air pollution level is just as important.
California makes it super simple. The Air Quality Index is color-coded: green means good, yellow means moderate, orange means unhealthy for sensitive groups and red means unhealthy.
Even when the AQI for your area is green or yellow, be mindful of where you go for exercise. Prefer a nice, open park to a pavement next to a busy road or in a shopping mall parking area.
Is staying cozy indoors the sure protection for sensitive lungs?
The answer to that is Yes and No.
Ventilate regularly
Virus particles and chemical pollutants can build up inside a room. Both make respiratory diseases worse. When weather allows, open windows and doors to allow air-flow. Good ventilation gives pollutants a chance to air out and brings in fresh air.
There is a limit to fresh air, of course. Don’t sleep with a window open in winter.
Choose a lung-friendly heating system
When it comes to home heating, fan-forced ducted heating is not good for people with lung conditions, because it circulates dust. Radiant heating is best. Electric and hydronic are equally suitable.
A fireplace puts out a lot of heat and it has a great psychological effect but beware of smoke. A fireplace must be regularly maintained. Inspect the chimney and flue regularly to see if they are clean and in good condition. Smoke has to go up the chimney and not into the room.
The ideal room temperature for people with lung conditions is about 65 °F (18°C) Rooms that you spend a lot of time in need to be pleasantly warm – NOT hot. Use a thermometer and check the temperature morning and evening.
Homes can usually be kept draft-free but shop or office spaces can be vulnerable to gusts coming in through open doors. Putting up a draft-blocker (for example, a thick curtain) can make a big difference in indoor temperature, without adding to the heating bill.
Hot dry air – No good
An issue with central heating of any type is dry air. Get around this problem by installing a humidifier. Indoor air moisture levels should range between 30 and 50 per cent for easy breathing.
Cold wet air – No good
Mould is bad for sensitive lungs … and for babies, small children, older people and people with allergies. A damp house is a mouldy house.
Sometimes mould is obvious and sometimes it is mistaken for just a bit of dirt on the wall or between tiles. To figure out if a “dirty patch” is mould or not, make a very diluted solution of water and bleach (1 part bleach, 16 parts water); dab it on the wall. If the spot quickly lightens (or keeps coming back after cleaning), it’s mould.
The Home Depot website set out complete instructions for getting rid of mould. Check it out: https://www.homedepot.com/c/ah/how-to-get-rid-of-mold/9ba683603be9fa5395fab907c52351c
Other ways to take care of sensitive lungs
Blood has to circulate in order for the body to properly maintaining internal temperature. Don’t sit still for more than an hour. You will feel warmer if you move about and stretch your arms and legs. Wrap up in a cozy blanket when plunked on the sofa watching a movie or reading. A hot water bottle provides additional warmth.
Several nice hot cups of something or other throughout the day are warming. This need not be coffee, coffee and more coffee. Try a cup of tea or hot milk. Nothing beats ginger tea for a warmer-upper.
Eat at least one proper hot meal every day.
Get enough protein. Protein increases body temperature because your body must do more work — meaning exert more energy — to digest it, and this work also releases heat. Meat-eaters have no problem getting enough protein. Vegetarians have to make an effort. Their best bet: cheeses, hearty vegetable soups, pulses, including red kidney beans, whole grains, nuts and seeds – especially sesame seed.
Stay active
Physical activity boost blood circulation (therefore body warmth) and improves quality of life
On cold, windy days exercise indoors. No need to leave home to work out to an exercise video, or train with weights, or practice yoga.
Follow the path of moderation: getting overly tired or fatigued makes lung conditions worse.
Remain in touch with friends and family through the winter. Isolation is a downer that tells on both mental and physical health
Manage the condition
Act at the first sign of trouble.
Asthmatics know their symptoms and so do people who suffer from COPD, bronchiectasis and pulmonary fibrosis. When they feel an attack coming on, they should get treatment immediately. Quick, effective action prevents the condition from getting worse.
Take preventive medicines every day as prescribed, even if you feel well.
A peak flow meter is useful for people with moderate or severe asthma. They’re also helpful when an asthmatic suspects that his/her asthma might be flaring but isn’t sure. This easy-to-use, handheld device measures how well you can push air out of your lungs.
Follow an action plan that set out exactly what to do if symptoms start. People who don’t already have an action plan can download one from the Centers for Disease Control.
Here is the link:
https://www.cdc.gov/asthma/action-plan/documents/asthma-action-plan-508.pdf
Plan ahead
Check medicines. Be fully stocked and ensure that none are about to expire. This is especially important if your pharmacy is going to close for Christmas and New Year
Asthmatics should never be without their short-acting inhaler, especially if exercising outdoors in cold, dry weather. Use it at the first hint of symptoms to avoid an attack or flare-up.