FRESH AIR
A Newsletter for Breathe PA’s Supporters and Friends
Winter is upon us, and the coronavirus pandemic continues to impact our community. It has changed the way we school our children, work, and maintain social relationships. As a lung health organization, we remain concerned about the spread of COVID-19 and are committed to providing resources that support slowing the spread. It is critical that individuals continue to practice strategies that are effective in reducing the spread of disease: hand washing, social distancing, high-touch surface cleaning and disinfecting, and mask wearing. None of these approaches are 100% effective, but when implemented together, they greatly reduce your risk of contracting coronavirus. If you’re exposed, contact your doctor to get tested and separate from others for the CDC recommended quarantine period. Visit the CDC and PA Department of Health websites for the latest information about coronavirus.
As we head into the holidays, other respiratory ailments, such as the common cold and influenza, will be on the rise. Now is the time to remain vigilant to protect your health. It is important that you do everything within your power to keep your lung disease under control. Take your medication as prescribed, clean your equipment often, avoid irritants that make your breathing worse, and talk to your doctor about immunizations that are appropriate for you. If your lung disease becomes harder to control, contact your doctor. Don’t wait to seek medical attention.
The winter months often intensify feelings of isolation and loneliness, and the symptoms of anxiety that go with it. It’s important that in addition to controlling your lung disease, you take care of your mental health also. Pennsylvania’s Support and Referral Helpline, at (855) 284-2494, connects Pennsylvanians with mental and emotional support and to local resources. Other resources are available at www.pa.gov/guides/mental-health/. Take care of yourself, and stay informed to breathe better and live healthier.
Our new website has been launched! Visit www.breathepa.org to see upcoming virtual events.
Winter Ailments: Is it a cold, the flu, or coronavirus?
It is important to be aware of winter illnesses- some of which present symptoms like coronavirus. Here are some of the usual culprits, according to Harvard Medical School:
• The common cold or viral rhinitis can be caused by more than 200 viruses. Symptoms come on gradually and can include a sore throat, nose and sinus congestion, thick and sometimes discolored discharge, a runny nose, sneezing, a cough, or hoarseness.
• Sinusitis is an infection that can be caused by cold viruses or bacteria. The sinus lining swells, blocking mucus from draining. Symptoms include pressure, pain (in the cheeks, over the eyes), nasal congestion, thick yellow or green discharge, a diminished sense of smell, fever, headache, and fatigue.
• Bronchitis is an inflammation of the lining of the bronchial tubes, the hollow air passages that connect the windpipe to the lungs. Viruses cause most cases of acute (shortterm) bronchitis, although bacteria also can cause the condition. Symptoms include tightness in the chest and a cough that produces phlegm.
• Pneumonia is inflammation deep in the lungs, affecting the small air sacs and nearby tissue. Both viruses and bacteria can cause the condition. Symptoms include fever, chills, a cough producing phlegm, labored breathing, fatigue, and sometimes pain in the chest when you breathe in deeply.
• Influenza (commonly called the flu) is a very contagious and potentially deadly viral illness. Symptoms come on quickly and include fever, cough, sore throat, runny nose, muscle aches, fatigue, and sometimes vomiting and diarrhea.
• Stomach bugs are viruses, such as norovirus, which are contagious and cause vomiting and diarrhea for a few days. You can get sick from an infected person or by eating, drinking, or touching something with the virus on it. Prevention is key to avoid winter illnesses. Get a flu shot, make sure you’ve had the pneumococcal vaccine if you’re 65 or older, and wash your hands before eating or touching your eyes, nose, or mouth. Avoid close contact with people who are sick, and avoid shared foods and drinks. For all winter bugs, try to rest and get lots of fluids so you can get better soon. Take symptoms seriously, and report them to your doctor for accurate diagnosis.
According to the CDC, coronavirus symptoms may appear 2-14 days after exposure to the virus. Symptoms include:
• Fever or chills
• Cough
• Shortness of breath or difficulty breathing
• Fatigue
• Muscle or body aches
• Headache
• New loss of taste or smell
• Sore throat
• Congestion or runny nose
• Nausea or vomiting
• Diarrhea
Anxiety and Your Breathing
Anxiety is a common occurrence for people with chronic lung diseases and it makes sense. If you’ve never had to gasp for your next breath or stop and sit down after walking just a few steps, then you cannot begin to understand the feelings that accompany it. Not being able to take in a full breath brings on a feeling of suffocation which can lead to anxiety causing even more distress. Add to that, worry about a global pandemic that affects the respiratory system and you’ve got the recipe for a full-blown panic attack. Aside from reaching for your rescue inhaler or nebulizer there are some things you can do that may help calm you down when shortness of breath occurs and isn’t getting any better.
• Use pursed lip breathing techniques to slow your breathing and release more carbon dioxide. Breathe in through your nose for 2 seconds and out through your mouth, pursing your lips as if you are blowing out candles on a cake for 4-6 seconds. Continue until you begin to feel a little more relaxed and are breathing better. This technique can also be practiced every day to help strengthen your lungs.
• Try “belly breathing.” This will take the focus off of your anxiety and put it on your breathing. When you inhale push your tummy out. When you exhale suck your tummy in. This will push the diaphragm either up or down making it easier for air to move in and out. This takes practice so it’s best to take the time to learn it now.
• If you are having a panic attack but not experiencing any severe shortness of breath you can still use the above techniques to make your breathing more effective and slow it down. This will help to calm you as well. Try to relax by thinking of a favorite place or time.
• Just remember that a panic attack will pass. If you focus on that fact it makes it easier to get through it.
• Find a trusted friend or relative that you can talk to who may be able to help you through your anxiety. Opening up about it will help you more than you think.
• Make sure you are taking your lung medications as directed by your physician. If you are having to take your rescue meds more frequently than usual for a longer period of time, consider calling your doctor to make sure you’re taking the right controlling medications (the ones you take every day, not just as needed). The better your breathing is controlled, the less likely shortness of breath will be a cause of anxiety.
• If you are struggling with anxiety on a regular basis and these basic techniques aren’t bringing any relief, talk to your doctor about other anxiety-relief options, including anti-anxiety medications. You may only need to take them for a short time, and some only as-needed.
Shortness of breath and anxiety go together more that you might expect so don’t be embarrassed to seek help. If you are in a pulmonary rehab program talk to the respiratory therapist or social worker to help you find more support. In the meantime, find some joy in the everyday routine of things. Focusing on what you can control will help to reduce those feelings of anxiety about the things you can’t.
Spending more time at home? Have you tested your home for radon?
Testing kits are available for $15, which includes shipping and analysis. Order yours today at www.breathepa.org/product/radon-test-kit/
Cranberry Professional Park
201 Smith Drive, Suite E
Cranberry Twp., PA 16066
FRESH AIR | WINTER, 2020
Congratulations, Dr. Kitsios!
Dr. Georgios Kitsios, a Breathe PA Lung Health
Grant recipient who studied lung microbiome alterations in idiopathic pulmonary fibrosis (IPF), has recently had his research study accepted for publication in Thorax, a leading medical journal.
We are proud to support his research.
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