For people who suffer from chronic shortness of breath, the winter months are the most trying. By way of example, previous studies have shown that COPD exacerbation events spike during the winter months often leading to increased emergency room visits and/or hospitalizations. This trend is most pronounced in northern latitude geographic locations where the combination of colder temperatures and reduced hours of sunlight lead people to pursue an unhealthy mix of lifestyle behaviors.
The cycle goes like this:
1. Colder temperatures and fewer hours of sunlight lead people to stay indoors more hours of every day during the winter.
2. While indoors, most people tend to be less physically active than when participating in outdoor activities. Lack of movement/activity weakens muscles and contributes to de-conditioning of cardiovascular function – especially in COPD patients.
3. Also while indoors, people receive less Vitamin D from exposure to direct sunlight. Vitamin D deficiency is believed a leading cause of lung inflammation (along with other antioxidant deficiencies).
4. For those who smoke cigarettes and/or those who regularly use wood burning heating sources, the toxic fumes from smoke linger in the air longer indoors given that the confined space traps smoke versus dissipating more quickly in outdoor environments (meaning more of the dangerous chemicals are inhaled while indoors).
5. Further, bacteria and viruses most often thrive in warm, moist environments and during winter months the most attractive environments for them to survive are found indoors. The more time spent indoors, the greater the exposure to bacteria and viruses that cause respiratory infections.
6. Episodes of depression are more pronounced during winter months due to prolonged confinement in indoor environments, lack of activity, and the persistent bleak inhospitable outdoor environment. Depression can lead people to smoke more, eat more and drink alcohol more.
So, winter’s nearly here (and if it hasn’t officially arrived in your area, we’re it sure feels like it already) – what can you do to improve your chances of having a healthier and happier season?
1. Increase your consumption of Vitamin D – from direct exposure to sunlight (20-30 minutes a day with multiple areas of your skin exposed and without applying sunscreen that blocks UV-B rays), foods fortified with Vitamin D (cereals, breads and dairy products are good sources of Vitamin D), and/or from Vitamin D dietary supplements (we recommend 2,000 IU’s for smokers and people with respiratory conditions). Vitamin D as a dietary supplement is inexpensive and is widely available both in retail stores and from online merchants (look for Vitamin D3 in the form of cholecalciferol). For those interested, we have included Vitamin D3 at 2,000 IU’s in our potent, antioxidant dietary supplement for respiratory support called Resplenish. To learn more about Resplenish, click here. Alternatively, we’ve listed a couple stand-alone Vitamin D products from supplement companies we find reputable on our Breathe Better Marketplace site hosted by amazon.com.
While increasing your Vitamin D consumption may sound too simple a solution for good respiratory health during the winter months it is honestly one of the most valuable steps you can take. It helps protect your immune function and reduces airway inflammation – both valuable benefits for those with respiratory health concerns, especially during winter months.
2. Exercise – 20-30 minutes of cardiovascular exercise and 20-30 minutes of strength training exercise 3-5 days a week has been shown to reduce shortness of breath, improve physical strength/stamina, improve participation in other activities, and improve sense of well being, reduce COPD exacerbations, and reduce hospitalizations related to respiratory health. These are the fundamental benefits of pulmonary rehabilitation, a highly effective COPD treatment.
If you are a COPD patient and don’t know where to start, ask your physician for a referral to a pulmonary rehab program in your area. If you cannot gain admission to a rehab program in your area (they are notoriously hard to get into), consider utilizing a fitness center in your community where you can find fitness instructors who can design an exercise program appropriate for your health circumstances. Alternatively, consider purchasing our Breathe Better for Life guidebook and CD-ROM for our recommended exercise program for those with respiratory conditions. Our program is based on pulmonary rehabilitation guidelines promulgated by the American Thoracic Society, European Respiratory Society, as well as guidelines for those who chronic respiratory conditions from the American College of Sports Medicine.
If none of those options appeal to you, consider a simple walking program of 30-60 minutes a day, 3-5 days a week. If you live in an area with snow and ice covered outdoor walkways, try walking at your local indoor mall or on a treadmill. If you live in an area where there isn’t a lot of snow or ice, it is ideal to walk outdoors to gain the additional benefit of exposure to direct sunlight. Whether indoors or outdoors, seek flat surfaces and walking courses/equipment with adequate handrail support if you suffer from poor balance. You might even consider Nordic walking (walking with ski-pole-like devices). We previously wrote about a recent research study regarding Nordic Walking for COPD patients that you can read by clicking here.
Not only is exercise beneficial for good respiratory health and physical conditioning, it also has been shown in many studies to reduce feelings of depression.
3. Join a tai chi or yoga class – these mediation based forms of exercise convey health benefits for COPD patients and others who suffer from chronic shortness of breath as we’ve previously reported. If you’re stuck indoors all winter, these classes are also great ways to get out, move around, and socialize with others. Many health clubs and community centers offer tai chi and yoga classes specifically designed for people with limited mobility or other health conditions. If you can’t or don’t want to attend a center-based tai chi or yoga class, consider buying a tai chi or yoga DVD to use at home. These videos offer step by step instructions and many are geared for people with limited mobility or other health conditions. We’ve listed a handful on our Breathe Better Marketplace hosted by amazon.com for those who are interested but tai chi and yoga DVD’s are widely available from retail and online merchants.
4. While the value of smoking cessation during winter months is particularly high given the increased exposure to smoke in confined indoor spaces, we understand the prospect of smoking cessation may feel like too much of a challenge for some. For those who can’t or won’t stop smoking, consider delaying your first cigarette of the day for 30-60 minutes after waking. Research studies have shown that smokers who light up their first cigarette within the first 5 minutes after waking have the highest level of depression among all smokers, while those who delay for at least 30 minutes after waking have the lowest depression among smokers. And the gap between the two is notable as we’ve previously reported.
5. If your primary heating and/or cooking source is a wood burning stove or fireplace, seriously consider replacing these options with electric or natural gas burning devices. Previous studies have shown that regular exposure to wood smoke can be as detrimental to respiratory health as cigarette smoke, and if you are exposed regularly to both, your chances of serious respiratory health issues are dramatically increased. Click here to read a related article.
In our opinion, you can significantly improve your chances of a healthier and happier winter season by following the above steps. The combination of increased Vitamin D consumption, regular exercise/physical activity, and reduced exposure to cigarette and wood smoke can make a world of difference for COPD patients, smokers and other who suffer from chronic shortness of breath.
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