13 Tips That Actually Work To Avoid Respiratory Problems
Almost half of the Brazilian population suffers from some respiratory disease. According to Ibope's latest research on the subject, 44% of respondents said they had conditions such as asthma, chronic bronchitis, sinusitis and rhinitis - the first two being the most prevalent. The data reflect the reality of adults between the ages of 18 and 65, and most interviewees revealed that the problem has a negative impact on their daily lives, whether it be for exercise, breathing, sleeping or working. things do not have to be bad like that. It is possible to adopt simple daily attitudes to avoid breathing problems or the aggravation of them when they are already installed in the body. Four experts give 13 golden tips.
1 - Do not smoke
Staying away from smoking is essential when you want full respiratory health. "Cigarette smoking is the main cause of respiratory problems since its components are most responsible for the development and the continuation of inflammations in the airways, such as asthma and bronchitis," says José Raphael Castro Jr., an otolaryngologist at Quinta Hospital
2 - Get Vaccinated
"The most effective way to prevent flu and prevent colds is to seek help to quit smoking. pneumonia is vaccination against seasonal flu, H1N1 and pneumococcus, "says John Geraldo Houly, chief of the department of pneumology at Santa Paula Hospital. He warns that vaccines are part of the official vaccination schedule and are especially important for the elderly, heart patients, people with diabetes and cancer patients.
3 - Hydrate
Dehydrated or not sufficiently hydrated body becomes more subject "The mucociliary function, which is a kind of self-cleaning of the nasal mucosa, needs hydration. If it does not, there is mucus retention in the respiratory tract, it is difficult to eliminate inhaled microorganisms. leads to respiratory diseases. "
It is generally recommended that women drink about two liters of water per day and men, three liters of water per day.
4 - Consume the right foods
A well-nourished body is more resistant to viruses and bacteria and can prevent respiratory diseases from occurring. Jacqueline Moniz Anversa, a clinical and sports nutritionist at the Maria Fernanda Barca Clinic, explains that no food acts directly on the lungs, but rather on the respiratory and immune systems.
For the respiratory system, Jacqueline indicates black tea (a vasodilator that improves respiration, and blood vessels), fish, flaxseed and chia (rich in omega-3, which helps reduce chronic inflammation such as rhinitis, sinusitis, bronchitis and asthma), ginger and cinnamon (decrease mucus production in the Respiratory system), mint and rosemary (antibacterial, anti-inflammatory and antifungal), onion and garlic (rich in quercitina and with high antiallergic, anti-bacterial and anti-inflammatory power)
Already to conquer an immune system that can avoid or To combat respiratory problems, the recommendations of the nutritionist are citrus fruits (orange, lemon, acerola and cashew, for example, with high concentration of vit amine C), dark vegetables (such as broccoli, cauliflower and arugula, rich in iron), extra virgin olive oil (great source of vitamin E) and red and purple fruits (raspberry, açaí, grape and strawberry, among others, ).
But Jacqueline points out, "It's important to take care of your health when everything is all right, so you do not need to despair after the loss. Food is part of the preventive health care that everyone should have on a daily basis. "
5 - Medications help prevent or alleviate symptoms
Doing daily nose hygiene is great for preventing respiratory diseases. José Raphael explains: "Keeping the respiratory tract clean is very important for good respiratory health. It is best to clean it three to four times a day with saline or saline solution."
"Daily hygiene with saline solutions helps to wash the epithelium and mucosa of the nose by removing impurities, debris, crusts and biological agents that are installed there preventing future problems, "says Marli Sileci, executive vice president of the Brazilian Association of Prescription-Free Medicines Industry ( ABIMIP). In addition to the saline solution, it emphasizes that other medications, such as antipyretics, analgesics and antiallergics, can help reduce the symptoms of a respiratory disease.
It is important to note that prescription medications, can not be used without the guidance of the health professional. The category of medicines that can be used to relieve the symptoms of respiratory problems is known as MIP (Prescription Drug-Free). And its use must be conscious, that is, respecting the dosage and always observing if the symptoms persist. If this happens, seek medical advice.
6 - Practice physical activity
Keeping the body in motion oxygenates the blood, which is important for the respiratory system to function well. José Raphael suggests that at least one frequent walk be part of the habits of all people, preferably in an environment like a park, surrounded by nature.
7 - Clean the house with damp cloths
João Geraldo says no it is recommended to clean the house by sweeping the floor, dusting the surfaces or using a vacuum cleaner as they are three instruments for spreading dust. "The particles they raise are sensitizing to the respiratory system and are suspended in the air for up to 48 hours," he notes. The ideal, therefore, is to clean everything with damp cloths, which aggregate the particles and do not allow them to spread through the air.
8 - Sanitize long-guarded clothes before putting them on again
"Saved clothes together mold and mites.If they are used immediately when they are removed from the drawers or cabinets, they will certainly cause respiratory problems such as rhinitis and asthma, "says João Geraldo, who teaches that the best way to deal with clothes is by washing them or leaving them out under the sun for a few hours before putting them back into use.
9 - Watch for snoring
Snoring signals that the person is not breathing through the nose and therefore something is wrong.
10 - Avoid sudden temperature changes
We know that it is difficult to pass heat inside the car, for example, and to cool the air is necessary to well-being in traffic. This sudden change in temperature, however, impairs respiratory health, according to João Geraldo.
11 - Use the external air circulation inside the car
Especially if you have other people in the car and the windows are closed, activate the mode of external air circulation. "In these situations there is a lot of possibility of viruses and bacteria spreading in the air, so it is good to make this air circulate and reduce the risks of contracting respiratory diseases," explains João Geraldo
12 - Seek medical help when necessary
suspecting that something in the airways does not go well, it is important to look for a specialized doctor - the otolaryngologist or the pulmonologist - to check what can be. "But the ideal is to prevent and make regular visits to the doctor , even without suspicions, so that problems can be detected before any disease manifests itself ", points out José Raphael.13 - Do not delay to see a doctor in acute cases
A seemingly simple acute problem, such as a flu that comes from nowhere, can progress rapidly to complex diseases such as pneumonia. Therefore, as soon as you notice that the airways are compromised due to an acute condition, go to the emergency room or the doctor. The earlier 48 hours are critical, because it is in them that viruses or bacteria are in full replication and the drugs are more likely to fight them " , explains João Geraldo. "If it is to begin after this period, the treatment is performed, but its effectiveness is lower. From 72 hours onwards, what is done is to treat the symptoms and have their own body to fight the disease," concludes the report. pulmonologist.
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