November 11, 2022 – Karen Ruckert will not be looking forward to winter. The 69-year-old from Far Rockaway, NY, suffers from chronic obstructive pulmonary disease (COPD), which makes it difficult for her to breathe even under the perfect conditions, especially when walking. But the cold air makes all the things worse.
“The cold takes my breath away – literally,” says Rückert.
Nadine Myersa 31-year-old dental hygienist, has an identical problem. She has asthma. In cold weather, her lungs constrict. “When I walk, I have to stop, take a breath, and gasp. I feel the tightness and constriction as soon as I walk out the door.”
People with respiratory conditions (akin to asthma, COPD, sinusitis or allergies) or who could also be combating the long-term effects of COVID-19 often have difficulty respiration in colder temperatures.
Jodi Jaeger, Respiratory therapist at Ascension SE Wisconsin Hospital,
says that the low temperatures and low humidity affect the respiratory system.
“Cold, dry air irritates the lungs and causes the muscles around the airways to contract, so the airways actually narrow,” she says. The medical term for the disorder is bronchospasm.
The narrow airways mean there may be less room for air to flow out and in. Also, the mucus within the airways tends to dry out, and the narrower airways make it harder to do away with it. So the mucus can clog the airways.
“This can cause shortness of breath, a feeling of tightness or constriction, sometimes a burning sensation in the chest, and often wheezing or coughing,” says Jaeger.
Even healthy individuals who exercise intensively in very cold temperatures could also be prone to these symptoms.
Fortunately, there are various easy self-help measures to cut back the chance and relieve symptoms.
Cover your face
Jaeger advises people to decorate warmly and canopy their faces when outdoors in cold weather.
“In particular, it is extremely important to cover your mouth and nose with a scarf or cold-weather face mask – not a thin 'COVID' type surgical mask – or a bandana that extends over the face,” says Jaeger.
This helps to warm the air around your nose and in addition retains some moisture. Although some people find it annoying when their scarf gets damp, you're respiration in moisture as a substitute of dry, cold air.
In cold weather, Ruckert covers her face when she goes for walks, but leaves a small area round her nose barely exposed because her glasses fog up and she will't see where she's going.
Myers wraps a “snood” round her neck. She also covers her ears. “I can feel the cold even in my ears, so I wear a really good, cozy scarf that covers my neck, mouth, nose and ears.”
Breathe through your nose
Breathing through your nose is best than respiration through your mouth since the nose “is a better humidifier than the mouth,” says Jaeger. “If you combine breathing through your nose with a face covering, it should go a long way in preventing chest tightness, shortness of breath and cold-induced bronchospasm.”
Avoid strenuous outdoor exercise in very cold weather
Breathing becomes harder when exercising since you breathe in additional air when exercising than if you end up resting, explains Jaeger. “This causes a tightness and burning sensation and can ultimately lead to wheezing.”
Even in people without lung disease, strenuous physical activity outdoors in extremely cold weather—especially for longer than half-hour—can trigger symptoms that will last as long as 24 hours.
If you actually enjoy exercising outdoors, akin to running, ensure you dress appropriately and stay hydrated. And consider reducing either the intensity or duration of your workouts – or each, Jaeger advises.
Both Ruckers and Myers avoid walking outside in cold weather as much as possible.
“And when I go outside in the cold and walk with my friends, I have to stop and catch my breath,” Myers says.
In cold weather, Myers can't walk and talk at the identical time. “I might try to tell a story, but there comes a point where I have to stop, take a breath, and finish the story when I get home.”
Drink enough fluids
In cold weather, the air is drier each inside and outside, notes Jaeger. “Drinking plenty of fluids helps the body stay hydrated, so when you go outside, your lungs are better protected and your mucus is less thick and less likely to get stuck.” She also recommends using lotion and lip balm to maintain your skin and lips from drying out.
She recommends hot or warm herbal tea or water with lemon and raw honey. A bonus is that certain teas, like peppermint or chamomile, also can soothe the respiratory system.
Pay attention to your indoor climate
In winter, people spend more time indoors, so you possibly can make your indoor environment more conducive to respiratory health. For example, ensure your private home is clean and freed from dust and other allergens that may affect respiration.
To counteract the dryness of the air that always occurs when using radiators, Jaeger recommends using a humidifier.
“This way, you increase the humidity in your body at home so you don’t suffer from dehydration when you go outside,” she says.
Make sure the humidifier is cleaned repeatedly to stop bacteria and mold from build up and becoming airborne, she warns. Follow the directions on the packaging or use vinegar and water to wash.
Some portable humidifiers could be used with small disposable water bottles. They could be carried within the automobile, delivered to the office, or used while traveling. Using a disposable bottle prevents the formation of bacteria and mold.
Rückert puts a pan of water on the radiators. When the water evaporates, the air becomes more humid.
In addition to air quality, it's also possible to improve your respiration by utilizing essential oils like eucalyptus, peppermint and tea tree. “You can rub it on yourself — somewhere you can smell it — or put it on a cotton ball next to your pillow,” says Jaeger.
Medicines to support respiration
People with respiratory diseases often take medications to treat their symptoms. Some are taken repeatedly, while others are “emergency medications” which can be used only when symptoms arise.
“Take your prescribed rescue inhaler before you go out into the cold air,” Jaeger advises. Take the medication with you in case you would like it outdoors.
Ideally, individuals with known respiratory conditions should work out an motion plan with their doctor, Jaeger says. Most individuals with these conditions can measure the quantity of air expelled from the lungs with a tool called a peak flow meter. “You should know when your medications may need to be adjusted and when you should contact your doctor.”
If you've never had trouble respiration before and the issue just began, you must take it seriously, especially if easy self-help measures don't work, she stresses. “And if you're experiencing severe shortness of breath or wheezing and are unable to finish your sentences, you need to get medical help immediately.”
Myers uses several varieties of inhalers, some repeatedly and others as needed. “I feel like they don't make much of a difference in cold weather and they're exorbitantly expensive, so I just avoid going out in the winter,” she says.