Exercises, Natural Alternatives, Therapies, Wellness Therapies

6 preventive healthcare tips and ways to breathe better this winter

cold winter preventive healthcare

Breathing is the most important life function. In fact, we are so good at it that we can do it with our eyes closed. On a much more serious note, because we don’t breathe consciously, it is easy to overlook good breathing habits. If you are a city resident, you will realize how winters create or aggravate breathing problems. As the temperature and moisture levels drop, breathing can be straining on your lungs. Breathing troubles including coughing, wheezing, and asthma can mar the fun of winters. People suffering from chronic lung diseases find winters to be particularly scary and damaging to health. In this post, we share ways to breathe better in winter, and preventive healthcare therapies to help clean lungs and keep lungs happy and health

Use a mask when you go out

The mask reduces the chances of breathing problems due to dust, smog, and pollen around

The best way to keep breathing problems at bay- prevent irritants from getting into your respiratory system. Anti-pollution masks are your best friends when you have dust, smog, and pollen all around. When you are buying a mask, look for one that says N95 or N99. Masks with N95 and N99 ratings can filter up to 95 and 99 percent respectively of the harmful PM2.5 particulate matter.An anti-pollution mask, when used regularly, can reduce breathing problems in both adults and children. Not only this, you won’t spread flu if you are suffering from it, or catch cough and cold by breathing in the contaminated air

Avoid furnaces, fireplaces, and smoking zones

Burning woods emit harmful gases and noxious particles into the air

It is tempting to warm yourself near a cozy fireplace. Wood burning stoves, fireplaces, and even smoking emit harmful gases and noxious particles, damaging the air quality. Exposure to such an atmosphere can not only cause lung problems but have long-term health side effects like cancer. If you suffer from breathing ailments, avoid smoking and places with a high presence of toxic particles.

Indoor air purification

Snake Plants emit oxygen and filter the air by removing toxins from the air

4.3 million people die annually from exposure to household air pollutants. Isn’t it shocking? And indoor air pollution becomes worst in winter, as we keep doors and windows closed to improve insulation. The contaminants like bacteria, viruses, mold, and dust mites gather and multiply causing lung infections. Indoor air purification methods are vital in winter, especially if you don’t have a strong immune system. Consider investing in high-quality air purifiers. Activated carbon filters can remove smoke, gas, odors, and chemicals. Some advanced purification systems can kill pathogens like bacteria, viruses, and pollen.

A number of indoor plants also act as effective air cleansers and prevent toxins. Keep indoor plants like Snake Plant, Dwarf Date Palms, and Spider Plant to add greenery to your home. Besides the aesthetic touch, they detoxify the air and improve indoor air quality.

Salt lamps are natural air purifiers that pull-out toxins from the environment and detoxify your breathing spaces. You can use an antiseptic blend of pure essential oils like eucalyptus and thyme to kill germs. Add a few drops to warm water and let the bowl sit in the room to enjoy pure air.

Care for your lungs

Cold winters lead to poor breathing

There are some tried and tested therapies to clean lungs. Regular lung cleansing in winter can improve your breathing and fight chronic respiratory conditions like asthma and cystic fibrosis. Daily steam therapy can work wonders for breathing problems. Winters can dry out the mucous membranes in the airways and restrict blood flow. Steam adds warmth and moisture to the air and helps loosen mucus inside the airways and lungs.

Steam inhalation provides immediate relief to congested and helps people breathe more easily. Practice breathing exercises, especially Pranayam to improve breathing.

Tackling air pollution with Ayurveda

Drinking tulsi and ginger tea can help in relieving congestion and throat pain.

The use of Ayurveda can make your lungs stronger, even in highly polluted areas and extreme winters. Eat anti-inflammatory foods like gooseberries, cherries, turmeric, and leafy greens. Make Vitamin C a compulsory part of your diet to boost immunity. The following naturopathic remedies can be extremely beneficial in winter.

  • Boil one glass of water with a few tulsi leaves, grated ginger, and a small piece of crushed jaggery. Allow it to boil for five minutes and consume the concoction while it’s warm.
  • Have Golden milk (Haldi milk) to keep cold at bay. To prepare this, take a glass of milk and add a pinch of Haldi. You can customize it with spices like ginger, tulsi, cardamom, and cinnamon.

Another wonderful Ayurvedic hack is putting a drop of pure cow ghee in every nostril every morning and at bedtime.  This helps to keep clear of pollutants. Also, you can consume 2-3 teaspoons of ghee daily to chelate out toxic metals like lead and mercury.

Go natural

 Nasyam is the process of elimination of toxins through the nose

Instead of overloading on medicines, allow your body to self-heal. By tackling air pollution with naturopathy, you can prevent unnecessary overdose of medication like flu shots. For affected lungs, opt for naturopathic treatments like chest and back massage, oxygen therapy, and steam and sauna baths. The Yogic way of Jal neti has proven to be extremely effective in clearing sinuses and breathing well. Nasyam and Jal neti can be performed for nasal cleansing and delivery of potent healing agents to give a disease-free body.

Exercise regularly and increase your lung capacity and stamina.

This winter, take care of your lungs by following these easy tips. These are natural, practical, and very easy to do. Avoid smoking and breathing in toxic air and load up on healthy, anti-oxidant-rich foods. Instead of allopathic medicines that target the symptoms, shift to naturopathic life that targets holistic wellbeing and promotes prevention rather than treatment. Check out our article on how to fight the ill effects of Air Pollution in Delhi?

Get Nasyam treatment at Vrishkalpa Centre in Malviya Nagar.

Get therapies and check out for page for more such preventive healthcare tips, consultations, and more

  1. Can a naturopath help with breathing?

    If you're suffering from asthma and looking for reliable and natural relief, there is the naturopathic treatment for asthma available to help you manage symptoms and assist your respiratory system

  2. Which fruit is best for breathing problems?

    Citrus fruits, especially orange and lemon, are an amazing source of antioxidants, and Vitamin C and Vitamin C, in turn, help in boosting immunity and fight against respiratory infections.

  3. What foods increase oxygen in the body?

    Foods that are rich in iron and nitrates are the key to increasing oxygen supply throughout your body. So, beetroot, leafy vegetables, pomegranate, garlic, cabbage, cauliflower, sprouts, meat, nuts, and seeds help.

  4. Is ginger and lemon good for the lungs?

    Ginger, turmeric, lemon, honey, or cinnamon-infused teas can be beneficial for improving lung function. Also, green tea contains catechins which have antioxidant and anti-inflammatory properties that can be beneficial for lung function.

  5. What exercise is good for shortness of breath?

    If breathlessness or shortness of breath arises while exercising, interval training may be a better alternative to steady exercise. Interval training involves alternating between short periods of more strenuous and less strenuous exercise.

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