The key to effective asthma control is to prevent attacks before they happen. By making a few important lifestyle changes, you may be able to avoid the triggers that make asthma worse.
1. Quit smoking.
Cigarette smoke, as an irritant, may trigger asthma directly; and as an allergen, it may trigger an allergic reaction and a resulting asthma attack. Cigarette smoke is one of the worst known irritants: it paralyzes the microscopic cilia in the respiratory mucosa. It also reduces the immune response, making smokers more susceptible to upper respiratory tract infections. In addition to preventing asthma attacks, quitting smoking reduces the risk of cancer, heart disease and many other conditions, and saves money. Non-smokers who live with smokers do not fare any better. Therefore, if someone in your family does not want to quit smoking, tell them to go outside the door and smoke.
2. Pay attention to the effect of weather changes on asthma symptoms.
Record the temperature, wind speed, atmospheric pressure and humidity on the day of the asthma attack, and keep an “asthma diary”. Knowing what kind of weather can cause an asthma attack can help prevent asthma symptoms. Although everyone reacts differently to the weather, there are some patterns. When the weather is very cold, asthma sufferers should stay inside as much as possible, because the sudden intake of cold air can lead to bronchospasm.
3. Pay attention to diet.
It is not known whether food can trigger asthma. Some foods, such as nuts, shellfish, milk, eggs and strawberries, can trigger a range of allergic reactions, including asthma symptoms. The sulfites in wine have a similar effect. The available scientific evidence suggests that food allergies are likely not a major trigger for chronic asthma in adults. Nevertheless, you may have noticed that certain foods can exacerbate asthma symptoms. If this is the case, such foods should be reduced or avoided as long as they are not essential to a balanced diet. Allergies to certain types of foods, especially milk and meat, are more common childhood asthma triggers. If milk and wheat seem to be associated with triggering asthma in your child, then remove these foods from his diet. Check food labels and avoid foods labeled as containing milk, milk solids, casein, whey or caseinate. If eating at a restaurant, find out what ingredients are used in the dishes you order. Wherever you eat, do not eat too much or too fast, and do not talk while eating. Also, do not drink alcohol, especially if you are taking asthma medication. One last tip: Don’t try so-called cytotoxicity tests and similar methods that promise to eradicate underlying food allergies and cure asthma.
4. Avoid colds.
Upper respiratory illnesses (such as respiratory infections) can lead to lower respiratory (bronchial) problems and trigger asthma attacks. Taking steps to avoid getting sick is important for everyone, and staying healthy can significantly reduce the frequency and severity of asthma attacks. Stay away from people with colds or flu, drink plenty of water, and avoid overexertion; otherwise, you will be more susceptible to infection. If you are unlucky enough to get an infection despite your best efforts, you should see your doctor; early in the attack, appropriate antibiotics will work quickly.
5. Aspirin can cause asthma attacks in some patients.
Be cautious and avoid aspirin or medications containing aspirin if you have asthma. Even if you have never had an asthma attack triggered by aspirin in the past, it can happen at any time. Keep aspirin out and check the labels of all over-the-counter medications you buy. Do not buy drugs labeled “aspirin” or “ASA”, “APC”, or “PAC”. If you are not sure if the medication you are buying contains aspirin, consult your pharmacist.
6. Learn to breathe.
Breathing in through the mouth often produces shallow, unsatisfactory breathing, as if shortness of breath. Instead, you can practice inhaling deeply through your nose slowly and under your own control. Before you begin to practice breathing, blow your nose to make sure there are no foreign objects in your airway. Then sit in a comfortable position in a chair. Take a deep breath in and feel as deep as you can. As you practice, your abdomen will expand. Exhale slowly and feel your abdomen relax as the air goes out of your nose. Do this exercise at least three times a day (but be sure not to do it after a meal or in a hurry, otherwise, it may induce hyperventilation).
7. Proper exercise.
For years, asthmatics have been known to exercise sparingly because exercise can induce asthma attacks. However, studies have shown that regular aerobic exercise can increase the amount of breathing that asthmatics can tolerate. Before increasing the amount of exercise, do a soothing warm-up. Start with short exercises and slowly increase the amount of exercise. At least in the beginning, carry a bronchodilator with you. Use a bronchodilator if you feel tightness in your chest that is unbearable. When exercising outdoors in cold, dry air, a scarf should be placed around the nose and mouth to draw in hot air. At the end of exercise, perform a soothing rhythm of finishing exercises. If one type of exercise still causes an asthma attack, try another form of exercise. For example, you may not be able to handle running, but you may be able to swim regularly.
8. Lose weight.
Overweight people breathe more deeply when they exert themselves, forcing the heart to work harder to get blood to the muscles and organs. If you are overweight, losing weight will help reduce the load on your heart. But unfortunately, asthma medication can lead to weight gain. If you need to lose weight, you can work with your doctor to develop a diet and exercise plan to increase caloric consumption and decrease caloric intake while maintaining essential nutrient intake.
9. Pay attention to your psychology.
The idea that asthma “depends on the mind” has become one of the many medical mysteries. However, doctors believe that asthma is a disease that involves both physical and emotional aspects. For example, emotional changes (such as laughing, crying or stress) can cause an asthma attack. Although “letting go” is not a cure for asthma, keeping a good attitude can prevent you from panicking during an asthma attack and reduce your timidity in fighting asthma. Motivate yourself to stay in a good mood and develop an optimistic mindset. A positive attitude can enhance the effectiveness of other treatments. In addition, you should be open about your asthma; this way, others will respect you more for your honesty and will make it easier for you in most cases. Learn to relax. Since stress and upset moods can trigger or worsen asthma symptoms, it helps a lot to set aside a certain amount of time (preferably the same amount of time) each day to relax.
Just as there is no cure for asthma, there is no way to completely stop an asthma attack. However, by following the guidelines in this article, you can successfully manage your asthma and make life more comfortable and happy.