Breathe Easier This Summer

More than 25 million people in the U.S. live with asthma. This condition causes swelling in the airways, which can lead to coughing, wheezing or trouble breathing. Hot weather, pollen, smoke and dust can worsen symptoms. Inhalers and medications help manage asthma, but adopting a healthy lifestyle can also make a significant difference.

Get Moving - Safely

If you have asthma, you might think exercise will make your breathing worse, but that's not always true. Most people with asthma can stay active if their condition is well managed. In fact, regular physical activity can help you breathe easier over time.

Studies show that doing moderate exercises like walking or swimming for 20 minutes at a time, 2-3 times a week, can make your lungs stronger. Swimming is beneficial because the warm, moist air at indoor pools is gentle on your airways. Walking is another great option because it can be done at your own pace.

Some tips for safe exercising include:

• Warm up for at least 10 minutes before starting.
• Avoid working out in extreme heat or cold.
• Use your rescue inhaler before activity if your doctor recommends it.
• Stay indoors when air quality is poor or pollen levels are high.

Eat the Rainbow - Flavonoids Can Help

Asthma causes inflammation in the lungs. Some foods can help calm the inflammation, especially fruits and vegetables rich in flavonoids. These natural plant compounds act like bodyguards for your lungs. Research shows that people who eat more fruits and veggies have fewer asthma symptoms and less wheezing. Try adding flavonoid-rich foods to your plate such as:

• Berries (blueberries, strawberries, raspberries and blackberries)
• Apples
• Red cabbage
• Leafy greens (kale and spinach)
• Citrus fruits (oranges, lemons and grapefruits)
• Onions
• Green or black tea
• Dark chocolate

These foods help reduce inflammation, protect your lungs and may even lower the risk of lung disease. Try to eat a variety every day!

Manage Stress - And Just Breathe

Stress can make asthma worse. It can cause your airways to tighten and make it harder to breathe. Taking steps to relax your mind and body can help.

Mindfulness, yoga and breathing exercises can reduce stress and make it easier to manage asthma. Here are a few simple ways to get started:

• Progressive muscle relaxation – Slowly tighten and release each muscle group to help calm your body.
• Guided imagery – Close your eyes and picture peaceful places like a beach or forest.
• Deep breathing – Practice slow, deep breaths to relax your body and lungs.
• Yoga or tai chi – These gentle exercises combine movement, breathing and mindfulness.

Habits like getting good sleep and taking breaks during your day may also help reduce stress and improve your asthma.

Choose Fragrance-Free Products

Did you know scented products can trigger asthma symptoms? More than 60 percent of people with asthma report that strong scents from perfumes, air fresheners or cleaning products make their symptoms worse. Some even have full asthma attacks.

Why fragrances can cause problems:

• Strong chemicals in perfumes can irritate your lungs.
• Alcohol in sprays can dry out your nose and throat.
• Even natural scents like essential oils can be too strong for some people.

Protect yourself with these tips:

• Use fragrance-free or hypoallergenic products.
• Avoid areas with strong scents.
• Try homemade scents using calming oils like lavender or chamomile, but always test a small amount first and use a diffuser. Do not inhale directly.

Some essential oils may help asthma symptoms when used safely:

• Lavender – Calming and anti-inflammatory
• Eucalyptus – Opens airways
• Peppermint - Relaxes airway muscles
• Chamomile – Eases breathing

Always talk to your doctor before using essential oils.

Living Well with Asthma

Asthma doesn’t have to control your life. By staying active, eating well, reducing stress and avoiding triggers like strong scents, you can breathe easier and feel better every day. With a few smart choices, life with asthma can still be active, joyful and full of fresh air.

The Bronson Pulmonary Medicine team is dedicated to helping people prevent and manage lung conditions. We offer testing and personalized treatment plans. Talk to your primary care doctor or call one of our Bronson Pulmonary Medicine Specialists in Battle Creek, Kalamazoo and Paw Paw if you have a concern about your respiratory health. Learn more about lung health and treatment at the Bronson Pulmonary Medicine website.