Relaxing Breath Exercise by Dr. Andrew Weil

Calmness is something to enjoy and appreciate.  Anxiety is often too much a part of life, especially if difficulty breathing is present.  I studied and practiced this technique and think it can be very centering and helpful.  It is simple, brief, and easy to learn and use.  Try it and let me know if it helped.  Please also share techniques you find helpful in stressful times.  You can do this in the comment section below.
Step 1:  Sit in a quiet place, up straight while you learn.  As you get good at it you can do it anywhere, and in any position you choose.
Step 2:   Place the tip of your tongue above and behind your upper front teeth, (on the gum), and keep it here throughout the exercise.  You can purse you lips if that is more comfortable.
Step 3:  Dr. Weil's technique called "4-7-8"

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

The time of each phase is not important.  The ratio of 4:7:8 is.  If you have trouble holding your breath, speed up a little, but keep to the ratio of 4:7:8 for the three phases. With practice you can slow down and may be able to inhale and exhale a bit more deeply.

Dr. Weil says this exercise is a natural tranquilizer for the nervous system.  At first it's subtle  but gains power with repetition and practice. Do it at least twice a day. You can't do it too much but don't do more than four breaths at one time for the first month.  Later, if you wish, you can extend it a few breaths. If you feel a little lightheaded at first, do not be too concerned.  It should soon  pass.

Once you know this technique,  it will be a very useful tool.  You can use it when something upsetting happens - before you react. Use it when you feel tense.  Use it to help you fall asleep. 

This is an easy, useful technique.  Here's to a better breathing day!!

Time To Get Your Flu Shot

The CDC, (Centers for Disease Control), influenza vaccination guideline this year is simple: "Everyone 6 months of age and older should receive influenza vaccine." 

As you know, with breathing difficulty, it is even more important to protect yourself.

The CDC states in it's recommendation for this year, "Annual influenza vaccination, even when the vaccine strains are unchanged, is important because a person's immune protection from influenza vaccination declines over time. Immunity acquired from vaccine administered last season will have declined and may not be enough to prevent infection this season. So, annual influenza vaccination is recommended for optimal protection."

Get your shot now, make it a family event.  It is readily available,  even from your local pharmacist.  It can not cause you to get the flu, as some people suggest.  Of course, as always, consult your doctor. 

Sweet Sleep with Jasmine and Lavender

If you have trouble relaxing and getting to sleep, there are two wonderful floral fragrances that have been shown to help relieve anxiety and promote good sleep..  They are jasmine and lavender. Research has shown the scent of jasmine is as effective as Valium and similar drugs for promoting more peaceful sleep, and reducing anxiety.  Lavender helps with relaxation and is very soothing.

The benefits of jasmine come from taking a warm bath or shower with jasmine-scented soap just before bed.  Lavender works best by massaging a few drops of essential oil into the bottom, instep of each foot before climbing into bed.   You can put a diffuser containing jasmine or lavender in your bedroom.

The environment in your bedroom is also key to good sleep.   Be sure the room is cool,  dark and quiet.  A silky eye covering mask and some earplugs can help.

Sleep is so important to good physical and mental health.   Here’s to a good night of restful sleep!!

Raw Sprouts Dangerous To Eat, Says CDC

Many people think of raw sprouts as a healthy food.  Raw sprouts can be  anything but safe.  Several outbreaks have taught us that it is unsafe to eat raw sprouts and is a good idea to cook them. Here are some reasons they are dangerous, according to the CDC,  (Centers for Disease Control). 1. A sprouting seed is friendly to bacteria such as Salmonella or E coli.   The warm, moist conditions in which sprouts are produced make matters   worse.  Bacteria in or on growing sprouts cannot be washed off.   Sprouts have also carried Listeria, which causes a very dangerous infection   for pregnant women and the elderly. 2.  It is not necessary to eat large quantities of sprouts to get sick. They  can be hidden when used as a garnish, on a sandwich or in a salad. 3.  Sprouts were first recognized as a source of food-bourne disease in the  1990's.  Since 1998, more than 30 outbreaks have been reported to the    CDC, due to many different kinds of sprouts, alfalfa, bean, clover  and others.  4.  When the potential dangers of sprouts became known, the US Food  and Drug Administration developed guidance for growers to help reduce   the risks.  So far, no available method has proven completely effective. 5.  People who eat raw sprouts need to know the risks, including people  that grow their own sprouts.  Contamination typically starts with the seeds. Eat healthy but safely!

Here's a beautiful sunrise to a better breathing day!

Laughter Really Is The Best Medicine

There are some wonderful benefits in laughter.  In many years spent  observing and sharing experiences with people with breathing difficulties, I have seen many.  For those who have retained  secretions and trouble coughing, it can provide great airway  clearance!  It is good breathing exercise.  Best of all, from kids  to adults, it always brings good times together! Laughter Relaxes tension Boosts your immune system Reduces heart rate and blood pressure Exercises breathing muscles Releases endorphins

Green Tea Benefits

 

Green tea is made from the Chinese camellia plant leaves.  You can buy it as traditional tea bags, bottled, or as a supplement.  The way it is processed minimizes oxidation, which may be why is has so many benefits.   Of course always ask your doctor’s opinion.

Here is a list of some of the benefits people are suggesting it may have.  Research is underway or accomplished on many of these.

Stabilizes cholesterol levels      Eases allergy symptoms

Lowers cancer risk                   Prevents tooth decay

Boosts immune system            Eases arthritis pain

Promotes brain, skin and cardiovascular health     

Here's to blue skies, better health, and enjoying each day!!   

 

Just in from Respiratory Report

When heavy smokers kick the habit, they experience elevated levels of the enzyme monoamine oxidase A (MAO-A) in regions of the brain that regulate mood, such as the prefrontal cortex and the anterior cingulate cortex, according to Canadian researchers. MAO-A has been linked to depression.

Maintaining good health, especially lung health, has three parts,  exercise, eating right and most importantly not smoking.  It is never too late to quit smoking.   The benefits are well worth it and experienced right away!  There are many tools to help you quit and stay quit.  Ask your doctor for a plan tailored for you.  It may be much easier than you thought.  There are so many options to help you.  Check it out!!  Tomorrow can be a better breathing day!!! 

COPD patients can burn up to 10X more calories.

If you are short of breath, eating well may be harder for you than for other people. Your energy may be limited, making it harder to prepare and eat meals. Medications or depression can reduce your appetite.

Respiratory muscles in people with COPD burn 10 times the calories of other people, This reason is the extra energy needed just to breathe.

Eating sitting up fairly straight is best, using your oxygen as prescribed.  Choose easy to chew foods, chew slowly and breathe deeply while chewing.  Do inhaled medications and airway clearance  before meals, so you are breathing at your best.

A healthy diet becomes very important.  It is also important to maintain a healthy weight.  If you are underweight you may feel weak and tired more often.  Muscles may weaken and you may be more prone to infection. Being overweight makes your heart and lungs work harder and use more oxygen.

Eating small meals and snacks of healthy foods throughout the day may help you maintain a healthy weight, and give you needed energy

Tips to help reverse lung damage from smoking.

 Smoking causes damage to your lungs.  You can “detox” your lungs. They can go from black and clogged toward more pink and healthy by following a simple process.

 Previous posts talked about vitamin A. Studies on lab animals indicate that a good intake of vitamin A can actually help heal the lungs.  Vitamin A also helps resist infections, including those in the respiratory system.

  Recent research shows that vitamin D helps to slow declining lung function in people with asthma.

 Include plenty of anti-oxidants in your diet. Vitamin C and E are powerful antioxidants. They help protect the lung cells from damage from free radicals.  Vitamin C also helps build collagen and elastin, both necessary for tissue health.  With Vitamin C, Magnesium helps maintain healthy lung tissue.

Reduce the amount of sugar you eat.  Sugar can lower you immune systems efficiency.

Cut down on fats and salt.  Sodium causes you to retain fluids and people with lung problems can find it more difficult to breathe. Fats clog arteries.

Eating a healthy diet can begin the detox process.  Maintaining a good weight and exercising, including breathing exercise works to expand and cleanse your lungs. (See Yoga Breathing in an earlier post). 

Apples may contribute to lung health.

“An Apple a day keeps the doctor away”, may be an adage truer than we thought.  Apples have medicinal and nutritive properties that offer benefit in protecting and optimizing your lung function.  This is especially dear to me, as our family has an apple orchard.

Apples contain the antioxidants quercetin and vitamin C, along with other flavonoids and vitamins, pectins, tannins and fruit acids like malic acid.

Researchers are not sure why apples offer a scientifically documented benefit in protecting lung health and improving lung function, particularly in those individuals suffering from lung cancer and asthma. Most think that antioxidant protection may be a key.  The antioxidant flavonoid, quercetin, may play a major role.  Pectins found in apples have anti-mutagenic effects, slowing tumor growth in lab rats.

Of course, a balanced diet is important. Chose fruits and vegetables that contain antioxidants. The fresher and more deeply colored, generally the better.

Eating Happy and Healthy With Less Distress

If you have shortness of breath or damage to your lungs, it’s very beneficial to know what foods can help nutritionally, and simply how to manage eating more comfortably. 

A large meal can make you uncomfortable for several reasons. 

A full stomach can push up against your diaphragm making it harder to breathe.  It also requires more oxygen to digest.  Foods that produce gas can fill your stomach and can be uncomfortable as it pushes up on your diaphragm and makes breathing far more difficult.  Small meals and healthy snacks throughout the day work well.

Eating in a relaxed atmosphere and resting afterward is beneficial.  If you tire easily, planning and cooking ahead can help.  Too much preparation and work to get the meal and eating right afterward can be too taxing.

If you want to improve the health of your lungs, you'll find a variety of foods that can help you.  Most important foods are fruits and vegetables and the deeper the color the better.  They provide nutrients and fiber that help reduce cholesterol and move food through your digestive system.   High fiber foods include fresh fruit and vegetables, cooked beans, whole grains, dried peas and beans.  These foods also help control blood sugar levels.

Many nutritionists tell us to avoid white foods like sugar, rice and bread. 

New posts will discuss what foods can improve your health and even help repair damage to your lungs.   Balanced, good nutrition can improve your breathing.  There are new studies that I will share that offer good advice.

As Julia Childs would say, “Bon Appetit”!

Summertime Heat Can Cause Serious Problems

Summertime heat-related illnesses can be mild to life threatening. A less severe form can quickly progress to a more serious and dangerous heat-related condition.  Below is a list starting with the least to most serious.  Be aware that, with lung disease you should be even more careful. 

The best treatment is prevention by staying cool, well hydrated and well rested.   Take it especially easy in the summer heat!!

 Heat Rash is skin irritation caused by sweating during hot, humid weather. It can be clusters of red pimples or small blisters, often on the neck, chest,  groin, under the breasts, and in elbow creases.   Keep affected areas dry, and cool, to give the rash time to heal.

  Heat Cramps usually affect people who sweat profusely.  Sweating depletes the body's sodium and fluid levels.  Cramps usually occur in the abdomen, arms, and legs, and can also be a symptom of heat exhaustion. Rest, cool down, drink water, juice or a beverage containing electrolytes,

Heat Syncope is an episode of dizziness or fainting that occurs with prolonged standing or from sudden rising from a sitting or lying position when overheated. Dehydration can contribute.  Fainting can also precede heat exhaustion.  Rest, hydration and cooling down are very important.

Heat Exhaustion is the body's response to an excessive loss of water and sodium, usually through excessive sweating. Symptoms can include headache, nausea, dizziness, weakness, irritability, thirst, heavy sweating, elevated body temperature, and decreased urine output. You should be medically evaluated at a clinic or emergency department as soon as possible.  Heat exhaustion is an emergency that can quickly escalate to life-threatening heat stroke.

Heat Stroke is the most serious problem because the body can no longer regulate its temperature.  Body temperature rises rapidly and can’t cool down. Symptoms include confusion, loss of consciousness, seizures, very high body temperature, and hot, dry skin or profuse sweating.  Many people think that sweating always stops when someone has heat stroke. This is not always true.  Heat stroke can cause death or permanent disability.  Seek emergency treatment.

Stress Control for Better Breathing, Avoiding Fear and Panic

Breathlessness becomes much worse when feeling stressed.  Avoiding stress is not always possible, but controlling your reaction to it, can keep you from the downward spiral.  


Stress causes anxiety which leads to a cycle of faster breathing, tired breathing muscles, increased shortness of breath, more anxiety and so on.  This can result in fear and panic about breathlessness. 


Here are some techniques to help you relax when anxiety begins.  


1.  Use breathing techniques like pursed lip, diaphragmatic or yoga breathing. (described in earlier posts).


2.  Get comfortable and close your eyes.  Imagine yourself somewhere quiet and pleasant.
Feel a soft breeze on your face, hear birds singing, smell your favorite fragrance, taste a pleasant food or drink on your tongue, and don't leave this place until you are relaxed.


3.  Yoga, prayer, meditation or listening to relaxing music can help.


4.  Slowly from head to toe, or toe to head, tighten and relax your muscles.  Breathe in as you tighten and out slowly as you relax.  Counting slowly while you do this can help.


You can't avoid all stress, but as Dr. OZ says,  keep your "NUTS, (Nagging, Undone Task Stress)" under control.  There are daily stresses we can eliminate by planning ahead, asking for help or even just making a list and checking off items as you do them.  


 If you have tips about things that have helped you. please share them in comments and we will post them. 
                                               

Understanding COPD, Chronic Obstructive Pulmonary Disease

Over 12 million people in the United States have COPD,  about 1 in 4 older Americans. It has become the 4th leading cause of death. Most people with COPD are over 40 and many have smoking history, or environmental exposure to fumes or airborne particles

There is a big misconception we make.  We expect shortness of breath with activities to be a normal part of aging. Feeling short of breath is not normal at any age. Changing or stopping activities you enjoy, because you can't catch your breath may be a sign of COPD. 

In COPD the airways can become narrowed or damaged. This makes it hard to get air out, and can cause that breathless feeling. Other symptoms may include coughing, excess mucus, noisy breathing or wheezing.

Today many treatments are available to improve your breathing.  If you think you may have COPD, talk to your doctor. A simple breathing test, right in the doctor's office, can help determine if you have it.

To learn more about COPD, visit www.learnaboutcopd.org by the National Heart, Lung, and Blood Institute of the NIH, and the American Lung Association.

Don’t miss out on things because of shortness of breath.  Talk with your doctor.  There are many great treatment options to help you get back on track.

Blog up and working again.

Please excuse the long delay in posts and activity on this blog.  It is again ready for activity.