self care when the air is terrible
As someone with a long family history of asthma (and a mostly mild experience with it), I keep thinking of all the things that I find helpful (or just comforting) during flareups in addition to my good old albuterol inhaler. (NB: If you are experiencing asthma symptoms for the first time and/or don’t have an inhaler, please seek medical care before doing any of these things.)
- Drinking lots and lots of water
- Coffee! (yes, I am Cuban-American but tons of peer-reviewed studies show it’s an effective bronchodilator)
- Mint in pretty much any form - suck on an Altoid, drink some mint tea, chew on mint leaves.Â
- Honey! Mint tea with honey always feels good and soothes your throat.
- Showers and Baths. I’m fond of a hot and cold shower (or just a 30 second cold blast at the end of a hot shower)
- Keeping the air moist and moving. Boil a pot of water on the stove, run a vaporizer or humidifier if you’ve got one.Â
- Smelly medicine. Every culture seems to have their own kind of smelly medicine - Tiger Balm, Vick’s, et cetera. This is what is called ancestral wisdom! Rub in on your chest, and like my bisabuela always did, a little on the soles of your feet. Today I sprinkled 10 or so drops of Olba’s Oil in the shower before I got in and it was wonderful.
- Loose, comfy clothes. Look, I know everyone has been in sports bras and sweatpants since march, but this is really the time for loungewear. Yesterday I purposefully did not change out of my (cute) pajamas just to remind myself to take it easy. Â
- Self-massage. When I have tightness in my chest it makes my whole body tense up. If you have a golf, tennis, lacrosse, any other small ball, or a foam roller at home, roll it under your hands and feet, neck, back and shoulders, stopping when you feel tightness and leaning into it. There are lots of how-to YouTube videos but it’s not that complicated.Â
- Weed. I know there is very little academic science around this, but I find that it helps. That said, I’m not smoking or vaping anything right now, my lungs have too much on their plate. I have some nice 2:1 CBD/THC tincture from Homegrown Apothecary, and edibles are a great option.Â
- Watching something silly and engrossing. Sometimes I just need an external reason to sit down and chill for hours on end. Telenovelas from Mexico are excellent for this, but I’ve gotten into K-Dramas lately too, currently watching “It’s Okay to Not Be Okay”
- A weighted blanket if you’ve got one, or just a heavy blanket
- Something to do with your hands - knitting and puzzles are good
- From the naturopaths at Kwan Yin:
Increase detoxifying vegetables. Cruciferous vegetables are great at increasing glutathione production leading to improved detoxification. Cruciferous vegetables: Kale, Spinach, Collard greens, Broccoli, Arugula, Bok choy, Brussels sprouts, Cabbage, Cauliflower.
Certain supplements can help boost glutathione production and help prevent smoke exposure from causing harm:
NAC (helps boost glutathione production and breaks up thick and sticky mucous.)
 B complex (B6, B9, B12, biotin)
B vitamins, especially the methylated versions, provide methyl groups to really push liver detoxification.
Selenium is a potent antioxidant and is used to make glutathione.
Get it from food: 2-3 brazil nuts per day!
 Together, these 2 vitamins help you recycle and reuse your glutathione over and over again.
Get it from diet- oranges, red peppers, kale, almonds, spinach and sunflower seeds
Y’all feel free to tell me what I’m missing here. And to my fellow asthmatics, I see you and you are not alone.Â