Catch your breath

You can go over a month without food. No drinking – a week at most. And without air, most of us will survive only a few minutes. Is your respiratory system in good shape?

In one day, a person does about 20 thousand. inhales. We draw air reflexively, and each gulp has an impact on health, well-being and even appearance. Unfortunately, according to scientists, as much as 90 percent. of us live in a state of chronic hypoxia. As a result, almost all of us constantly feel tired, sleepy, have trouble concentrating, get infections more often and complain of headaches. Sounds familiar?

Anatomy lesson

The main function of the respiratory system is to supply the body with oxygen and to excrete unnecessary metabolic products, such as carbon dioxide. The drawing showing the diagram of the respiratory system resembles a tree with its roots upside down – the nasal cavity, pharynx and larynx – these are the roots, the trachea is a 12-cm trunk, the bronchi and bronchioles are branches, and nearly 300 million alveoli are deceptively similar to leaves. The right lung has three lobes and the left lobe only has two lobes due to the presence of the heart. The air we breathe travels along this path.

What’s happening to him in the lungs? The oxygen in the air goes into the blood. Each alveolus is entwined with a dense network of capillary blood vessels into which oxygen molecules escape. Red blood cells contain hemoglobin: a protein that binds oxygen molecules and carries them to the tissues where metabolic processes take place, the byproduct of which is carbon dioxide. It goes back to the lungs where it is removed on exhalation. Such constant ventilation is ensured by the suction and pressure movements of the chest. Inhalation takes place thanks to the work of the diaphragm and external intercostal muscles – the lungs then increase in volume. Exhaling is a passive act – relaxing the breathing muscles causes the chest and lungs to contract and the air to be pushed out. Interestingly, the air exhaled during one day by an adult weighs an average of seven times more than the total weight of food and drinks consumed by him (on that day).

Use your nose

If you breathe through your nose, the air first goes into the nasal cavity. There, it heats up to body temperature, becomes moisturized and preliminarily cleansed of dust, bacteria and other small impurities (as much as 80% of them do not get through any further). Such filtration is possible thanks to the mucosa lining the nose and numerous cilia. The contaminated secretion is excreted. The air flows into the throat and larynx. At this stage, the respiratory tract and the digestive tract cross, therefore, when swallowing, the breathing stops and the airways closes through the epiglottis, i.e. mobile cartilage.

Sneeze to your health

The respiratory system can defend itself against intruders, e.g. foreign bodies. To get rid of them, we sneeze or cough. When you sneeze, water droplets are sent over a meter and a half and travel as much as 160 km / h. Keep in mind that stopping a sneeze can be harmful to the ears, eyes, nasal cartilage, facial bone and even the ribs. Closing your mouth and clenching your fingers on your nose means that the sneezing has no other way out but upwards – through the Eustachian tube – which can damage the eardrum. So it is better to sneeze freely and only cover your mouth. The same should be done with coughing, which is a natural defense reaction. If, on the other hand, we drink or eat something too quickly, hiccups may appear – a reflex spasm in the diaphragm. On average, a hiccup attack takes about 5 minutes. Although some people try to get rid of it earlier, e.g. by holding their breath, drinking a glass of water or breathing into a purse. These techniques can restore a quivering, irritated diaphragm to its normal rhythm. If, despite all efforts, the hiccups persist, see your doctor.

Good and bad technique

We breathe in and out automatically, something we never had to learn. It’s a pity… Because although we breathe nonstop and inject nearly 6 liters of air into our lungs within one minute, we usually do not use their full potential. If we did that, as much as 30 percent would reach the lungs. more air. What’s wrong? In bad technique. Yogis say that you breathe the way you live. And most of us live fast and under stress. When a person is relaxed, the breath becomes deep, full. When he is under stress, his breathing becomes rapid and shallow. Stress also causes the chest to expand and the abdomen to tighten, which should be relaxed. Then you breathe very shallowly (without the diaphragm) and your negative emotions intensify. If stressful situations occur frequently, the body remembers this breathing pattern. As a result, the body is chronically hypoxic. It is no coincidence that the diaphragm is called the second heart – when it is not working properly, the whole body begins to protest the lack of oxygen. Take the test: stand or sit back. Place one hand on your stomach, five centimeters below your breastbone, and place the other hand on your chest. Check which hand goes up when you inhale. If only the one based on the chest, then your breathing is shallow and the diaphragm is not helping your breathing.

Houston we have a problem

It is a terrifying feeling to wake up at night without air. Often the cause of dyspnea is heart disease (e.g. myocarditis, coronary insufficiency, heart anomalies). Sometimes it is accompanied by chest pain, anxiety. The sick man is pale, drenched in cold sweat. The seizure lasts about 20-40 minutes and often resolves on its own (if it is prolonged or wheezing, you need to call a doctor).

However, there are also times when breathing problems are caused by other diseases that are not related to the heart.

Sleep apnea. It is a dangerous disease because it appears during sleep, when we are not aware of it. It is associated with insufficient oxygenation of the body (apnea is considered to be a stoppage of lung ventilation for more than 10 seconds or a shortness of breath below 50%). It affects men more often than women and always requires treatment by an ENT specialist. It is most often diagnosed due to loud snoring or excessive daytime sleepiness. Taking a sideways position during sleep is sometimes helpful.

One of the methods of treating sleep apnea is the use of CPAP machines that generate positive pressure in the airways. A sick person, going to bed, puts on a mask over his nose. The air constantly blown into the respiratory tract prevents the flaccid palate from falling down.

Asthma. Its cause is the so-called bronchial hyperreactivity. It leads to repeated attacks of breathlessness and coughing. As a rule, they appear at night or in the morning. Due to the causes, allergic and non-allergic asthma are distinguished. Allergens are the triggers in allergic asthma. In patients without allergies, triggers may include: polluted air, cigarette smoke, infections, physical exertion, severe stress or even a change in the weather. Asthma symptoms are present in up to 24 percent. children and 14 percent adult city dwellers, rural residents are much less ill. It is estimated that the number of people with asthma worldwide doubles every 10-15 years.

COPD. Chronic obstructive pulmonary disease is most often diagnosed among people over 40 years of age. smokers or those who have smoked for years. Initially, patients expectorate thick sputum periodically. After a few years, they begin to experience exercise dyspnea. There are patients with a moderate or severe form of the disease without symptoms. Therefore, the primary diagnostic test is spirometry. COPD increases the risk of developing, among others, threefold myocardial infarction, stroke.

Train. Professionally speaking – rhinitis. This is inflammation of the mucosa, e.g. caused by an allergy or a viral infection. Allergic rhinitis often leads to bronchial asthma, so it should not be underestimated.

Cystic fibrosis. A genetic disease causes the mucus in the body to thicken. Discharge clogs the digestive and respiratory tracts. Such blockages promote the growth of bacteria, which in turn causes the overproduction of leukocytes in the blood and their transfer to the respiratory system – the lungs. It is characterized by a tiring cough, even with little effort. The disease is incurable, but the available medications allow the patient to live normally and extend his life.

Bronchitis. The most common cause is viruses. Cough, fever, sometimes chills and sweating appear. The cough is dry at first, then moist, with a mucous sputum discharge. If the bronchitis is accompanied by tracheitis, the patient has a characteristic cough and significant hoarseness. Coughing can trigger pains in the chest (diaphragm and intercostal muscles).

Pneumonia. It can occur, for example, as a complication of an upper respiratory tract infection. It often appears in elderly people who need to stay in bed. Then the cause is incomplete lung ventilation, caused by not changing the position of the body. When we are dealing with bacterial pneumonia, there is a high fever of approx. 40 degrees C. In addition, a tiring cough, shortness of breath, expectoration of purulent sputum, chest pains. In the case of viral pneumonia, there may be only weakness, muscle pain, para-flu symptoms and low-grade fever (37; 37,5 degrees C). As a rule, the symptoms are accompanied by a cough and a feeling of lack of air (dyspnoea). The doctor, while auscultating the patient, may decide. rales, and when there is fluid in the pleural cavity – reduced respiratory sounds. Chest X-ray examination.

Sinusitis. Usually, sinusitis caused by viruses is mild. There is a mucous discharge, a fever that is not very high, and sometimes muscle or abdominal pain. Spontaneous improvement occurs within 2-3 days, and most patients recover after a week. However, if the weakened sinuses are attacked by bacteria, your symptoms will worsen. The discharge becomes purulent, greenish, the temperature rises, there is a severe pain in the head or face (especially when tilting). You should see a doctor then, as you may need an antibiotic and a nasal spray steroid.

You probably hear from everywhere how important a healthy lifestyle is and how much good you can do for yourself. Well, if we took care of our respiratory system, such as our hair or beloved car, we would avoid a lot of trouble. He also needs daily care and regular visits to a specialist. So what supports the work of the lungs?

Daily activity

The dose of physical exertion required by office work is not enough to oxygenate the body. You have to move in the fresh air, because then the blood is saturated with oxygen necessary to generate energy. When you rest, nearly 6 liters of air containing about 1,6 liters of oxygen pass through your lungs every minute. Physical effort means that this amount can increase even several times! But don’t start with a strenuous run. March, swim, ride a bike. Just 10 thousand. steps a day.

Normal weight

Obesity makes breathing difficult. The excess fat tissue located on the chest strains the respiratory muscles, lifts the diaphragm and stiffens the chest. Because of this, lung ventilation is impaired. In extreme cases, the concentration of oxygen in the arterial blood decreases (hypoxemia) and the pressure of carbon dioxide increases (hypercapnia). Disturbed respiratory gas levels stimulate the bone marrow to produce more red blood cells (erythrocytes), which in turn puts a strain on the heart.

A diet rich in antioxidants

The fruit contains antioxidants that neutralize carcinogens present in polluted air. Their best source is apples. People who eat five apples a week have larger lungs than those who eat no fruit at all. There are also antioxidants in oranges, pink grapefruits, as well as tomatoes, onions, and tea.

Reflexotherapy

Spread your toes apart. For 2-3 minutes, massage the surface of the feet just below the second and fourth fingers – this zone is responsible for the lungs, which work better under the influence of the massage. Maybe you won’t feel the amazing effects of the massage right away, but it doesn’t hurt to try.

Walk in the woods

It has been calculated that city dwellers spend approx. 85% of time. When going for a walk, they walk along the road or walk along the paths in the park. Meanwhile, it is much better to take a train or a car and go to the forest. Preferably coniferous, because the air saturated with essential oils relaxes, lowers pressure, and improves the work of the circulatory and respiratory systems. Trees ionize the air negatively, which is very beneficial for the body, as it helps to maintain the proper moisture of the mucous membranes.

… Or along the seashore

The mist floating in the seaside air contains an aerosol that is created when waves break against the shore. It contains a large portion of iodine necessary for the production of thyroid hormones. Just one session of iodotherapy will improve concentration, resistance to stress and strengthen the body’s vitality. Remember that iodine in the coastal air lowers blood pressure, so if you suffer from spikes in blood pressure or have low blood pressure, do not extend your stay at the seaside as you may feel worse.

A trip underground

You don’t like open spaces? You are left with a journey into the depths of the earth, i.e. subterraneotherapy. Go to the underground sanatorium in Wieliczka or Bochnia. You will find a marine-like microclimate there. Walking routes, guest rooms, a restaurant, and a sports hall are located up to 250 m underground. The temperature in the mine shafts is 14–16 ° C. High air humidity (approx. 70%), free from bacteria and pollutants, helps asthmatics, suffering from emphysema, sinusitis and chronic rhinitis. You will immediately feel that it is easier for you to breathe! The air there is 10 times cleaner than on the surface of the earth. Its sterility can be compared with the conditions in the operating room. Only people with claustrophobia should not go down to the mine. If you have a similar problem, go to the graduation towers, e.g. in Ciechocinek or Konstancin. The brine flowing down the brushwood buildings breaks up into particles, creating a microclimate similar to the seaside. You can also take advantage of halotherapy, i.e. stay in an artificially created salt cave.

Moderation at the table

A full stomach can interfere with the free movement of the diaphragm. This is why, after a heavy meal, many people grasp their stomachs and try to catch their breath. Try to straighten your figure, raise your chin slightly upwards and… thank you for the extra portion of dessert. This way you will facilitate the flow of air through the respiratory tract.

The climate change

According to the World Health Organization (WHO), 2 million people die each year due to inhalation of polluted air worldwide. The air is most polluted by industrial plants, power plants and, of course, car engines. The best quality air is almost completely free of dust and gases, but you can look for it with a candle. Therefore, the WHO has established a standard for the concentration of particulate matter (PM10), which is 20 µg / m per year³. PM10 is a dust composed of particles as small as 10 microns that are able to pass from the lungs into the bloodstream and cause heart disease, lung cancer, asthma and acute lower respiratory infections. Out of 65 cities in Poland that were surveyed, only six fit this standard (see box).

3 Reasons to Take a Deep Sigh:

You lower the pressure. When more air reaches the lungs, they stretch to accommodate it. With them, the blood vessels in the muscles dilate, the blood pressure lowers and the heart rate calms down.

You’ll speed up digestion. A well-working diaphragm massages the intestines and thus stimulates them to work better.

You will avoid sourdoughs. Deep breathing during exercise relaxes the muscles and provides them with an adequate supply of oxygen. As a result, the lactic acid that causes soreness builds up in lesser amounts.

Control tests

Thanks to control tests, it is possible to detect a dangerous disease or abnormalities in the work of the respiratory system in time, says Dr. Piotr Dąbrowiecki, MD, a specialist in internal diseases, allergist from the Military Institute of Medicine in Warsaw.

Medical examination – if you cough, have shortness of breath, cough up mucus, share your observations with your doctor. Smoker’s cough does not exist! It’s chronic bronchitis.

Chest X-ray (X-ray) – detects changes caused by neoplastic disease and changes characteristic of tuberculosis. Make an x-ray every two years.

Chest tomography – in the case of irregularities in the X-ray examination, the doctor directs you to a tomographic examination – it is more accurate and decides in the case of uncertain diagnoses. If you smoke and are aged 55–75, you will have this test for free.

Spirometry – allows you to determine if the lungs are working properly.

If you experience shortness of breath, cough or have frequent colds, you should have this test done. If you are in your forties and smoke, you must have this test every year – referral from an allergist or pulmonologist is free. The list of clinics all over Poland can be found on the websites:

Text: Joanna Szutkowska