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5 Ways to Fight Asthma in your Home

5 Ways to Fight Asthma in your Home

One of the most common diseases in first-world countries with symptoms often beginning in early childhood, asthma is a foe to be respected but not to be feared. This article is useful for those who have asthma and those who are reading to prevent it. Since it attacks children and is generally developed in our homes, there are a few things you need to know about asthma.

Asthma is a prevalent inflammatory disease of the airways that was known as long ago as ancient China and Egypt. Symptoms come in episodes distinctive for asthma and most commonly feature coughing, shortness of breath and overall tightness in the chest area. Asthma is a serious disease if left untreated and can lead to death.

If you or anyone you know have these symptoms, please contact your GP as soon as possible.

Because of the rising air pollution and lowered allergens resistances, asthma is on the rise especially in the USA and other developed countries. In 2014, around 24,000,000 people had asthma in the USA alone. Furthermore, the number of asthma diagnoses has increased by almost 60,000,000 cases in the period between 1990 and 2013 along with asthma being the underlying cause for around 490,000 deaths worldwide.

As you all probably know, asthma does not have a cure, but the symptoms can be dealt with, and it can be somewhat prevented. For those that do have asthma, it is imperative to use the inhaler correctly and to take any prescriptions your physician has prescribed for you regularly.

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However, the causes of asthma are both genetic and environmental meaning that are ways to improve the quality of life for those who have asthma as well as a chance to prevent it from occurring in our children. I have been battling with asthma almost my entire life, and I think it is safe to say that the key is to improve the air in your home, the overall cleanliness and to avoid known allergens.

Try the following tips to improve the air in your home:

1. Get rid of the dust

vacuuming

    Dust makes breathing difficult even for a healthy person so getting rid of it should be your first step. I am not implying that you should develop an overprotective cleaning disorder or that you will ever be able to clean all the dust. For visible results try to vacuum and dust your home as often as you feel it should be done but no less than once a week.

    Vacuuming is especially important if your floors are covered with rugs or carpets. Dust in its own right is not as dangerous as the dust mites, tiny insects that primarily live in the dust. They are known to be found in bed sheets and pillow casings so you wash them on the highest temperature settings every few weeks. In kid’s rooms, try to have as few as stuffed animals as possible as they collect dust quite rapidly. A strong and quality vacuum cleaner is an absolute necessity for asthma patients; here’s a guide to best vacuum cleaners for your home.

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    2. Air conditioning

    air-conditioning

      Air filtering is one of the most important factors you need to consider when dealing with asthma. Air conditioning units filter the air as a part of their basic operational methods. This is something that is clearly visible if you have ever washed the filters on your AC unit. The dark colors mainly come from dust particles and nicotine smoke.

      Be careful, however, with overcooling a room in the summer. Extreme changes in the temperature are known catalysts for asthma attacks. Also, use the kitchen and bathroom exhaust systems because odors such as those from cleaners and other chemicals are an asthma hazard. Proper maintenance of all venting units in your home is a must and probably best left to be done by a professional.

      3. Be careful with opened windows

      opened-window

        Even though your instinct tells you that keeping an open window will increase the flow of air, the truth is that you are best off keeping your windows shut and relying solely on the AC unit. As I have mentioned earlier, the main triggers for asthma are air pollution and known allergens, such as pollen. Keeping the windows open is basically inviting the allergens in your home. Regularly check the air quality index, as it will tell you how likely your allergies are about to be triggered.

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        Since asthma can be purely genetic, some people do not suffer from pollen allergies and in that case it is advisable to leave a window open. The nights, being naturally colder, are an excellent time to keep an open window since a decreased temperature in the bedroom means there is a higher chance of getting a good night sleep. I have had some pretty severe night-time asthma attacks and have realized that if I keep the bedroom temperature at around 16-18C, I can mainly prevent them (asthma is a subjective disease, and this might not work for you).

        4. Humidity

        humidifer

          With winter approaching, humidity becomes an issue in most homes. Cold air does not sustain humidity very well, and after warming up a room, the humidity drops as low as 10%. Dry air is quite hazardous for the respiratory system, especially one that is already battling with asthma. The best choice of action is to use a humidifier, preferably one with a monitoring system that tells you the exact level of humidity in a room.

          On the other hand, too much humidity creates an even bigger problem for those who have asthma. Too much humidity creates a very habitable place for mold, a known allergen and a cause of asthma. In damp areas, such as basements, I recommend using a dehumidifier, as well as getting rid of any existing mold. For the optimum settings, humidity should be kept at around 30% to 50% (here is where the humidity monitoring system comes in handy).

          5. Avoid any kind of smoke

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          no-smoking

            If you have asthma, smoking  is out of the question, but passive smoking can be as equally as dangerous. If you have asthma or someone else has it in your household, try to throw out the nicotine smoke completely. Not only will it make for a much better environment for the asthma patient but it also might convince the smoker to stop.

            Furthermore, any kind of smoke is dangerous when you have asthma. This means that if you have the option of choosing, you should avoid heating your house with wood or coal stoves and furnaces. The carbon monoxide that is being produced from the exhaust pipe is not only lethal in high doses but very unpleasant coupled with asthma even in small doses.

            Living with asthma

            I know that living with asthma doesn’t seem very fair, and you probably feel excluded from normal life activities, but it’s really not the end of the world. If you are careful and you follow your physician’s instructions, your attacks could become very rare. Try to live your life as healthy as possible and your friends and family, whom you should definitely inform, are the only ones that are going to know you have asthma.

            Do not let asthma run your life, feel free to enjoy some recreational sports, try a walk in the park (outside of the pollen season, of course) and breathe freely as if you own the entire world.

            Featured photo credit: www.sbs.com.au via sbs.com.au

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            Dejan Kvrgic

            Blogger, Writer

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            Last Updated on May 22, 2019

            10 Simple Morning Exercises That Will Make You Feel Great All Day

            10 Simple Morning Exercises That Will Make You Feel Great All Day

            There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

            One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

            In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

            Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

            1. Cat Camel Stretch

            Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

            Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

            Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

            Here’s a video to guide you through:

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            2. Go for a Walk or a Run

            This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

            Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

            The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

            Also, you are helping your heart to stay healthy and keeping your blood pressure low.

            Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

            3. Jumping Jacks

            Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

            Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

            4. Abductor Side Lifts

            Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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            Do about 10 to 15 raises for each side like this:

            5. Balancing Table Pose

            This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

            Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

            ablab

              6. Leg Squats

              Not just legs are involved but also hips and knees.

              Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

              The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

              7. Push Ups

              You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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              An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

              Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

              This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

              8. Bicycle Crunches

              There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

              Watch the video to see how this is done correctly:

              9. Lunges

              Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

              Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

              This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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              10. Bicep Curls

              You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

              Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

              Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

              Here’re some important notes before you start doing this exercise:

              Try to do one or two sets of about ten repetitions for each arm and then switch arms.

              These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

              You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

              Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

              More Articles About Exercises for Beginners

              Featured photo credit: Unsplash via unsplash.com

              Reference

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