Asthma affects the airways in the lungs, so during an asthma episode, the airways become inflamed and narrow, causing coughing, wheezing, chest tightness, or shortness of breath. Asthma affects each person differently. Some people notice symptoms only during certain seasons or activities, while others experience them regularly. Triggers, severity, and treatment needs also vary from person to person. Along with a treatment plan from a health care provider, certain lifestyle changes may help you manage your condition better. Here’s more information on how to improve your asthma management efforts:
How To Avoid Your Triggers
A trigger is anything that causes asthma symptoms to start or worsen. Some common triggers include pollen, dust mites, pet dander, mold, tobacco smoke, strong odors, cold air, and respiratory infections. Keeping a symptom journal can help you identify patterns in your asthmatic reactions. Record when symptoms occur, where you are, and what you were doing, as this information helps you and your doctor pinpoint your specific triggers.
When you know your triggers, you can avoid them more easily at home and during your daily activities. Improving your home’s air quality may reduce your exposure to common irritants. To reduce exposure, use a high-efficiency particulate air (HEPA) filter in bedrooms and living areas, especially those with carpet and furniture. Vacuum regularly, and wash bedding weekly in hot water to reduce dust mites and other microscopic particles around your home.
Keeping pets out of the bedroom also helps reduce allergens like dandruff that can affect sleep. Avoid or limit scented candles, air fresheners, and harsh cleaning products, depending on what triggers your symptoms. During high pollen seasons, keep windows closed and use air conditioning when possible. Pollen counts are often highest in the morning, so you may want to plan outdoor errands for later in the day.
How To Stay Active
Regular physical activity supports overall health, and many people with asthma can exercise safely with some precautions. Talk with your provider before starting a new exercise routine. Activities such as walking, swimming, cycling, and yoga may be easier to tolerate than sports that require long periods of intense effort. Take breaks as needed during exercise. If you notice coughing, wheezing, or chest tightness, stop the activity and rest.
A 10- to 15-minute warm-up allows your airways to adjust gradually to increased activity, and light stretching or slow walking are common options. A cool-down period at the end of your workout often helps your breathing return to normal. Outdoor conditions can affect your breathing, so exercise indoors when:
- Air Quality Alerts Are in Effect
- Pollen Counts Are High
- Temperatures Are Very Cold or Very Hot
- Humidity levels Are High
- Wildfire Smoke Is Present
You can check the local Air Quality Index (AQI) before heading outside. In cold weather, wearing a scarf over your nose and mouth may help warm the air before you breathe it in.
How To Manage Symptoms
Even with careful planning, symptoms can still occur. A quick-relief inhaler, sometimes called a rescue inhaler, contains medication that relaxes the muscles around the airways. This type of inhaler is intended for sudden symptoms rather than daily prevention. Having emergency medication available allows you to respond to symptoms as soon as they begin, so to stay prepared:
- Carry your quick-relief inhaler with you at all times.
- Keep a spare inhaler at work, school, or in your bag.
- Check expiration dates regularly.
- Track how often you use your inhaler.
Improve Your Asthma Management Strategies
Lifestyle changes work best alongside a treatment plan from a medical provider, so contact an asthma specialist if your symptoms interfere with your daily life. Visiting a specialist may also be helpful if you use your quick-relief inhaler more than twice a week or have needed emergency care for asthma before. An allergist can test for triggers, review your current medications, and update your asthma action plan as your needs change. To get personalized advice, contact a specialist to build a long-term plan that fits your health needs and lifestyle.
