Managing asthma effectively involves several lifestyle adjustments and proactive measures. Here are seven strategies to help you control your symptoms and improve your quality of life:
1. **Practice Diaphragmatic Breathing:** Focus on breathing from your diaphragm, also known as abdominal breathing. When you inhale, your belly should expand outward, and when you exhale, it should contract. Avoid raising your chest and shoulders during breathing. This technique promotes fuller, more efficient breaths.
2. **Slow Down and Relax During Attacks:** If you experience wheezing or shortness of breath, consciously slow your breathing and relax your body. Reducing physical exertion lowers your body’s oxygen demand. If you’re exercising, reduce the intensity or stop altogether.
3. **Avoid Smoke:** Quit smoking and avoid exposure to smoky environments. If you live with a smoker who is unwilling to quit or smoke outdoors, encourage them to use an air purifier to minimize secondhand smoke. Be aware of the significant health risks posed by secondhand smoke, especially to children and the elderly.
4. **Consider Swimming:** Swimming can be an excellent exercise choice for people with asthma. The humid environment may reduce the likelihood of bronchial tube spasms. Alternatively, start with low-impact activities like walking or using a stationary bike to gradually improve your cardiovascular fitness.
5. **Stay Hydrated:** Drink plenty of water or other fluids. Rapid breathing can lead to dehydration. Moderate consumption of regular tea can be beneficial, as it contains theobromide, a chemical that can help relax the bronchial tubes, similar to theophylline, an asthma medication.
6. **Monitor Rescue Inhaler Use:** If you’re using a rescue inhaler, such as Albuterol, more than three times a week, consult your doctor about preventive medications, such as an inhaled corticosteroid or a pill like montelukast (Singulair). Stay ahead of your asthma by using your medications at the first sign of worsening symptoms. Early intervention can minimize the overall amount of medication needed. Contact your doctor if your symptoms become more frequent or severe. Don’t delay seeking medical advice.
7. **Address Allergies:** Many individuals with asthma also have allergies to pollen, animals, or dust. Discuss allergy testing with your doctor to determine if desensitization shots (immunotherapy) could help. Mention any symptoms of nasal congestion, itchy eyes, or watery eyes, as these could indicate sinus problems that contribute to your asthma symptoms.