PROTECT THE LUNGS AND FIGHT COVID-19

The sickest people who get COVID-19 develop lung problems.  The small airways become inflamed and narrowed.  Thick secretions build up in these airways, further impeding the movement of oxygen.  The alveoli, where gas exchange with the blood occurs, become stiff.  This further inhibits the ability of oxygen to pass into the blood and for carbon dioxide to move into the lungs.  Breathing is ineffectual and ventilatory support is the only hope.

There are things we can do to protect our lungs.  Many of these tasks will serve to keep you healthy all the time.  Perform these exercises daily and diligently during the current pandemic.

Learn to breathe with your diaphragm.  The diaphragm is a large, domed-shaped muscle located at the base of our lungs.  This is different from chest breathing, where the ribs elevate to expand the lungs.  Diaphragmatic breathing gets more lung expansion for greater oxygen absorption and is more efficient than chest breathing, saving energy.

The technique will become second nature with practice.  Lie on your back with a pillow under your knees and your hand on your abdomen below the rib cage.  Breathe in slowly through your nose while pushing your hand up with your abdominal muscles.  You should feel your hand rise as you inhale.  Slowly exhale through pursed lips while allowing your hand to descend.  Practice 10-15 inhalations several times a day.  rest between each breath so you don’t get dizzy.

At first, you might prefer just practicing moving your hand up and down without coordinating with the breathing.  Once you have mastered this technique, you can practice while being upright.

Strengthening your abdominal muscles will enhance the benefit.  Strong stomach muscles make the breathing more effective, improving lung expansion further.  Another advantage is lumbar spine support to help prevent and alleviate back problems.  Strong stomach muscles massage the intestines and can help with digestive problems, like the Irritable Bowel Syndrome.  Another boon is improved blood circulation.  Stronger muscles have larger and more efficient blood vessels.  Since all the blood passes through the core area of the body, enhanced flow improves circulation in general. 

This exercise is called “stomach crunches.”  Lie on your back with your feet on the floor and your hands under your head.  (This can also be done in bed or on a couch.).  Rotate your shoulders forward no more than 2 inches.  While doing this, concentrate on your abdomen.  Try not to pull your head up with your hands.  Your will feel tightness in your stomach muscles.  Start slowly and comfortably.  Gradually work up to between 20-50 of these crunches at a time.

Once you are successfully breathing with your diaphragm, you can add chest breathing to gain maximal expansion.

Using an incentive spirometer complements deep breathing.  This is a small plastic device usually given to post-operative patients to prevent the common complication of partial lung collapse.  It also teaches you to expand your lungs. 

This tool is often 3 balls or a cylinder which are able to move inside a rigid plastic container.  Either version has a flexible tube with a mouthpiece on it.  The exercise is to inhale through the mouthpiece, raising the balls or cylinder.  As you do this, you expand your lungs and can see what volume you are attaining.  Never breathe into the device.  These are inexpensive and can be purchased online.

Singing also strengthens breathing.  And you don’t even have to be on key or in tune.  Singing loudly, especially if you are using diaphragmatic breathing, is very effective for lung function.

There are several other things everybody can do to prevent coronavirus infections, in addition to the CDC recommendations of social distancing and sheltering.  Don’t smoke.  Anything.  Don’t vape.  Anything.  Maintain hydration all the time. 

Keep your home as clean as possible.  Reduce dust mite exposure because this leads to allergic and other reactions that may make you more susceptible to pathogens.  Store clothes, papers, and other dust collectors in containers and closets.  Use dust covers to encase pillows, comforters, blankets, and mattresses.  These preventive actions are especially important in the bedroom.

Build up your resistance by taking nutritional supplements.  Vitamins and minerals fortify the cells.  Probiotics like lactobacillus and saccharomyces enhance immune defenses.  I have written another blog discussing the rationale and usage of nutritional supplements.

Be an active participant in your health.  Prevention and treatment require your energetic participation.  This will best ensure the optimal outcome.