Have you ever noticed that your asthma symptoms tend to worsen after a good workout or you’ve cleaned up? Is your breathing worse during the spring? Does it limit your outdoor activities? If you answered yes to either question, there’s an explanation! And it isn’t because you’re out of shape or can’t handle the warm weather. The environment triggers your asthma!
What are asthma triggers?
Asthma triggers are events or substances that aggravate your asthma symptoms or bring on an asthma attack. So, you experience more chest tightness, wheezing, and in some cases, trouble breathing. When we talk about the different asthma triggers, we tend to categorize or group them. They’re pretty self-explanatory. For example, outdoor triggers are events or substances found outside, such as irritants and pollen. On the other hand, indoor triggers are events or substances found inside, such as dust and pests.
It’s important to note that your responses are to an allergen found in those environments. And the allergen is what triggers your body’s response and the overt signs and symptoms you experience.
What is an allergen?
The simple answer is a substance that your body doesn’t recognize. Your body considers these substances harmful and tries to rid itself of them. So it produces immune responses. Your body’s immune responses are the symptoms you have; coughing, sneezing, and in more severe cases, shortness of breath.
Why should you know your triggers?
Living with a chronic health condition is an adjustment. Respiratory conditions, like asthma, are no exception. You have to adjust to your new normal. Not only should you keep your rescue inhaler with you at all times, but you should avoid your triggers.
The best way to manage your asthma is to control or avoid your triggers. Some triggers are harder to control, like outdoor or airborne triggers. But, there are triggers that you can easily avoid: indoor triggers. Remove these five indoor asthma triggers to manage your asthma once and for all!
Mold
Mold is a common indoor allergen that is known to aggravate your asthma. And unfortunately, mold spores are in many dwellings, such as our office buildings and our homes. This happens when there’s too much moisture trapped in a space. Both pipe system issues, such as leaky pipes and poor plumping, and damp carpet s/rugs contribute to mold growth. But, mold growth is limited to just your basement or living room. It can grow in unsuspecting places like your kitchen, bedroom, and even your bathroom. (Think about how humid your bathroom is after you take a nice hot shower. That moist, humid air remains trapped in that room until you turn on the fan or open up a window).
The good news is that our rooms don’t have to stay moist and humid; we can do something about it! First thing’s first, keep your environment dry! Mold loves moist environments, so the best way to combat this is to cut down on moisture and humidity. Next, make your home allergy- or asthma-friendly by doing one of these things.
- Maintain normal humidity levels indoors. Ideally, humidity levels should be between 30-50%. One easy way to do this is to invest in a dehumidifier. Dehumidifiers get rid of the warm, moist air and replace it with cooler air. This ensures that your home is not too humid.
- Install HEPA air filters in every room.
- Open your windows or turn on your air conditioner. You don’t need a dehumidifier to get rid of indoor humidity. Something as simple as opening a window can help combat humidity! But only if the outdoor humidity levels are normal. Turning on the air condition also cools the humidity levels indoors. (We recommend investing in high-quality air filters because of other potential airborne allergies).
- Use your fans. Turning on the kitchen fan while cooking or the bathroom fan while showering will get down on the humidity and help prevent mold growth. Portable fans can also help. But you should make sure your home is free of other airborne allergies before doing so.
- Replace or wash your shower curtains regularly. You may not know this, but shower curtains and liners contribute to mold growth in your bathroom. Think about it; they get wet every time you shower! And unless you’re diligently wiping them down after you get out, they stay damp. And that dampness leads to mold growth.
Dust Mites
Dust mites are microscopic bugs found in tightly woven fabrics, like furniture with soft padding, carpets, mattresses, bedding – sheets, covers – pillows, curtains, and even children’s stuffed animals. Dust mite allergens aren’t to the actual mite itself – it’s to the mite’s feces or body. Your body’s response to inhaling airborne fecal matter is what makes this a trigger.
- Wash and change your bedding weekly (recommended) or bi-weekly.
- Consider removing carpeting and replacing woven curtains with blinds.
- Appropriately ventilate your living space by keeping humidity levels between 45-50% humidity.
- Cover your mattresses and pillows with an allergen-friendly cover.
- Expose mattresses, bedding, etc. to natural sunlight, as dust mites have no protection against it.
- Avoid tightly woven bedding, down comforters, and pillows with feathers.
- Regularly wash your children’s toys.
Pets
For most of us, our pets become members of our family. Unfortunately, for some of you, pets worsen your asthma symptoms or trigger an asthma attack. This is because you have a pet allergy. The allergen comes from the pet’s fur, dander, skin, or urine. In severe cases, you would have to find a new home for your furry relative. However, many of you have different options.
- Keep your pets outdoors if possible. If that’s not possible, move their cage to another room.
- Change their bedding and litter regularly.
- Hairless pets aren’t much better because they can have other allergen sources, such as their skin or urine.
- Wash your hands after petting or playing with your pet.
- Vacuum your carpet regularly. Invest in a HEPA filter for your vacuum.
Pests
Pests, like cockroaches and mice, are unwelcome guests that can be hard to get rid of. They’re especially bothersome for people with asthma. Their allergen source is similar to that of pets and dust mites; skin, body, and feces. These allergens can be found all over your house, but in most cases, they’re in areas like your kitchen.
- Take out your trash every day.
- Eliminate clutter, especially papers and foods.
- Never leave food sitting out uncovered.
- Wipe and clean your counters and surfaces.
- Don’t leave dishes sitting in your sink. It may not bring mice, but it will attract cockroaches and other bugs. And it can make your place smell.
Stress
Strong emotions like stress and anxiety are known to trigger or worsen your asthma symptoms. Stress is a natural occurrence; we all experience stress. Some stress is good, and good stress isn’t bad for you or your body. This is because it’s short-lived. On the other hand, chronic or persistent stress is considered bad stress, and that stress hurts your body.
Chronic stress contributes to conditions like migraines, physical aches and pains, and respiratory issues. Asthmatics are sensitive to chronic stress because it contributes to airway inflammation, which causes breathing problems. Also, strong emotions can cause you to hyperventilate or breathe fast, making breathing hard for the average person without asthma or other respiratory issues. This is all the more reason for you to work hard to limit and manage your stress levels.
- Yoga and meditation are two mind-body practices with a lot of health benefits. Yoga involves different body movements and postures that improve your strength, balance, mood, and breathing. On the other hand, meditation focuses on breathing, concentration, and relaxation. Meditation may not produce physical effects, but it can help with your mental and emotional response to stressors.
- Regular physical exercise may help you physically relax your body. However, not too hard; intense workouts can also worsen asthma symptoms or trigger asthma attacks in some of you.
- Get enough rest. Getting the recommended 8 hours of sleep each night is good for your health and well-being.