While summer is often seen as an easier time to get out and exercise; warmer weather, longer days- it also brings with it the risk of breathing difficulties for athletes at any level. This is particular true for older adults, who have been recognised as being at increased risk of heat related hospital admissions for chronic obstructive pulmonary diseases or COPD.
One of the most common causes of breathing difficulties during the warmer months is Allergic rhinitis (hay fever)- an allergy triggered by rising pollen and dust levels at this time of year. However, scientists are also cautioning that climate change is creating breathing problems due to rising air pollution levels. Whatever the cause, since breathing is such a central part of exercise, the following suggestions could be useful in the coming months.
Avoid Dairy
Dairy foods are a staple part of our diet in Ireland, and there is a widespread belief that increased dairy intake can cause mucous production and make breathing more difficult, However, there is currently no evidence for this. One thing that dairy products may do, though, is cause phlegm to thicken, so try spending a few days dairy free and see if it makes any difference. Don’t cut dairy out altogether, as this may lead to intolerance in the future.
Choose Your Time
Pollen levels in warm weather have been found to peak around noon or early afternoon, so if you find yourself having breathing difficulties due to common allergy, try exercise early in the morning or late in the evening, when pollen levels are lower
Drink Plenty
Maintaining a healthy pattern of drinking small amounts of water regularly during the day will help keep airways clear. In addition, staying hydrated in an effective way of keeping mucous thin and not allowing it to thicken and obstruct the lungs and breathing passages
Try Antihistamines
Hay fever affects up to 30% of all people worldwide, and as most common drugs used to combat hay fever and related difficulties are antihistamines, they are easy to find in the chemist. However, try to avoid the ‘first generation’ antihistamines (e.g. Benadryl) that can cause mouth dryness and sleepiness
Learn To Breathe
One possible treatment for long-term breathing issues may simply be learning how to breath correctly. This can be implemented by using some deep-breathing techniques, where the focus is on moving air deep into the lungs and ‘opening’ up the chest, but this is a controversial topic. Some people claim substantial improvement in breathing with simple exercises, but the research as yet determined if this is effective. It probably won’t do any harm, so it’s worth some experimentation
Exercise Your Lungs
You may think that your lungs are getting a workout every time you exercise, and this is certainly true. However, it has been found that specific respiratory training can significantly improve running performance by using a simple device as ‘power-breathe’. This training, known as inspiratory muscle training, creates a resistance against breathing inwards and acts as ‘dumbbell for the lungs’. This has been found to improve 5km performance by a whopping 4.3%. A definite maybe
Source: Irish Runner Magazine, Article By Joe Warne PhD
