The factors that trigger asthma are things or conditions of the internal or external environment that can cause an asthma crisis. They can be divided into allergens or irritants, consider that it involves each of them and with this have a healthier life. You can follow the following tips to avoid triggering a period of asthma.
SLEEP AND EXERCISE IN ASTHMA AND COPD
To sleep well and even more important to rest, is something essential for everyone. People with asthma or Chronic Obstructive Pulmonary Disease (COPD) can have problems while they sleep, this causes them to wake up during the night and feel tired during the day.26
Patients who have been diagnosed with either of the two diseases may have symptoms at night such as wheezing (a sound like a whistle or whistle), cough, feeling of tightness or shortness of breath and are at greater risk of having apnea. dream.
During sleep apnea you stop breathing while you sleep, generally these pauses last approximately 10 seconds or more, it is not known for what reason, but people suffering from asthma or COPD tend to suffer from sleep apnea and it becomes more frequent if you suffer from severe asthma, acid reflux, overweight, nasal congestion.26
WHAT CAN I DO TO SLEEP BETTER?26
Make sure your asthma or COPD is under proper control.
Use your medications the way your doctor tells you
If you have nasal congestion or acid reflux, tell your doctor to treat it
If you are a smoker, we recommend that you stop smoking and thus prevent your symptoms from getting worse
Apart from sleeping well, exercise is an ideal complement to lead a healthy lifestyle. It is known that exercise is a trigger of asthma or symptomatic crisis in COPD, but not for this you should avoid it altogether. Check with your doctor about which exercises and how much you can do it, do not limit yourself to physical activity.27
Once your doctor gives you the indications about the type and amount of exercise you should do, we give you the following tips so that you keep them in mind when exercising.27
Take 5 to 10 minutes to warm up before exercise
When you start, walk slowly until speed increases
You can start exercising only your arms a few minutes, then add legs
Remember to use preventive medications before any physical activity
Be sure to exercise in a place that does not have triggers
At the end of the exercise perform cooling, you can start doing it slowing down until you get to walk
COPD makes the lungs and heart much more effort to bring oxygen to all parts of the body, so patients with COPD are recommended to perform pulmonary rehabilitation.
It is a rehabilitation where you can help reduce the effects of COPD by controlling or decreasing the lack of air so that the body feels less exhausted by this. Pulmonary rehabilitation can offer you.28
Structured and monitored training exercises
Techniques to reduce and control respiratory problems
Emotional and psychological support
Education on how to maintain and improve functions
It is important to accompany the quality of sleep and exercise with a good diet. Many patients report that having COPD presents problems to gain weight and maintain muscle mass, there are three useful tips that can help you to have good nutrition.28
Make small meals throughout the day instead of three plentiful
Drink a lot of fluid, this helps the airways have light mucus
Decrease food intake
CONSERVE YOUR ENERGY WITH COPD
Patients with COPD should learn to slow down and decrease the strength with which they perform their daily activities. Follow this series of tips and get more done without getting short of breath quickly or immediately.28
• Move slowly
• At home use a cart to move things (dishes, clothes, work in the garage)
• Take a seat to get dressed, put on makeup, shave.
• Try to have the things you normally use at your fingertips
• Rest after meals
• Practice yoga, pray or meditate.
Part of conserving your energy is learning to decrease stress. If you are stressed, you can end anxiety or panic. If you feel stressed, follow this few recommendations.
Adapted from (American College of Chest Physicians, 2012)28
25. National Asthma Education and Prevention Program . (2014). National Heart, Lung, and Blood Institute. Retrieved from NAEPP: https://www.nhlbi.nih.gov/files/docs/public/lung/asthma_tipsheets-sp.pdf
26. Am J Respir Crit Care Med. (2013). Trastornos del sueño asociados al asma y la EPOC. Retrieved from American Thoracic Society: https://www.thoracic.org/patients/patient-resources/resources/spanish/sleep-problems-in-asthma-and-copd.pdf
28. American College of Chest Physicians. (2012). Vivir Bien con EPOC . Retrieved from CHEST: https://www.chestnet.org/Search#q/q=VIVIR%20BIEN%20CON%20EPOC