How to Protect Your Lungs in Polluted Cities | Doctor’s Advice
Table of Content:
- Suggestion for people living in polluted cities
- Pollution from Pooja things
- How mosquito repellent affect us?
- Benefits of Air purifier
- Lung hydration
- Best way of breathing
- Exercise for good lung health
- Benefits of steam inhalation
- Asthma
- Lifestyle changes for asthma patients
- Active and passive smoking
- How to protect ourselves during monsoon change?
Dr. Hema Sathish:We take about 20,000 breaths per day per individual and did you know that half of them will be damaging your lungs possible. So here we have Dr. Sukanya. So welcome to the podcast.
Dr. Sukanya:Thank you ma’am. Thank you.
Dr. Hema Sathish:How do you think that this half of this breaths are actually damaging the lungs? Can I have your view on that?
Dr. Sukanya:Actually 20,000 births is a normal uh uhbreath taken by the normal human adult. That per se is not causing any damage to the lungs. But the surrounding environmental pollution, exposure to the smokes, the main reason behind that is air pollution. So per say that is the normal uh breath we are taking per day.
Dr. Hema Sathish:So pollution is the biggest enemy and we can’t avoid pollution right. It’s there all over the place.
Dr. Sukanya: Yes. But uh it is not common that every every city will have a different pollution index. Yeah. Little bit we are on the safer side. I think metropolitan cities and all the pollution is very much on the higher level. So they are very much affected by the air pollution. Even kids of 5 to 15 years are facing so many difficulties because of this air pollution.
Dr. Hema Sathish:What do you suggest? I mean if see sometimes we can’t choose a city you’re born there you’ve been living there your livelihood is there so you can’t run away from there what would you suggest for people living in polluted cities highly polluted cities at least.
Suggestion for people living in polluted cities
Dr. Sukanya:We can’t change the city because we are born there so we have to adapt to that environment so first we should not ventilate our house on high pollution days normally on low pollution days we have to keep the doors and windows open for longer time in highly polluted cities We have to adapt a healthy lifestyle like we have to hydrate us regularly. We have to use the proper N95 mask while we are going outside. That N95 mask on proper fit on proper size is the best thing we can to do to avoid the air pollution.
Dr. Hema Sathish:So that N95 mask wearing it just like that because I see many people wearing it it’s not even touching your nose. It’ll be somewhere over your mouth and then it is not seated properly on the nose. Right? So that’s mandatory. So keep in mind so wearing the N95 is good and wearing it properly is the best way of using it. Yes doctor.
Dr. Sukanya: And we have to adapt a healthy lifestyle. We have to eat uh so much of green leafy vegetables and fruits rich in so many antioxidants. We have to plan according our diet also to reduce the air pollution and most important we should avoid the smoke. Whatever it is first-hand smoke or secondhand smoke that is the major enemy for our health. And uh in uh like kitchens we are our Indian food is mostly of frying fryingfrying and we always deep fry items. So we have to keep proper chimneys and proper ventilation units for our kitchen. That itself is a big hazard for us than the air pollution because uh we are exposed to so much of smoke in the closed congested environment. Air pollution is widely spread but in kitchen that is very much concentrated. So we have to be very careful on that too.
Dr. Hema Sathish: Oh that’s something absolutely new. We always talk about air pollution. We always talk about smoking and nobody talks about the smoke we produce in our kitchens. So that’s a very valid point doctor. Yeah, you spoke about uh thesmoke in the kitchen but we many times in many religions you know they use incense sticks then of course mosquito repellent are used very very commonly everywhere. And uh what about that um in Tamil we call it samrani and hindi I think it is loan and English it’s the resin benzoic acid resin so what is your take on those things.
Pollution from Pooja things
Dr. Sukanya:Our India can’t stay without sambbranis we can’t stay out of that but that is very much hazardous the smoke from that is very much hazardous to our house particularly when we ignite in our puja room in very closed space without so much ventilation that will definitely affect our lung health. So uh as many as we have to switch over to something that is not creating smoke that way we have to change our lifestyle that uh we have to reduce the smoke somewhat in this incestics. We should avoid using especially the peoples with asthma and COPD they should completely avoid using this incestics in their home. And uh the next thing is when it is uh lightened in the very highly uh ventilated area it won’t affect that much but when we light that in the very small congested space it will affect our health more. So we have to avoid that accordingly.
Dr. Hema Sathish: Oh right that makes sense. And what about mosquito repellent? We inhaling even if the liquid form is there also we inhale and of course the smoke it produces quite a lot of smoke and nowadays we have it in that incense stick form also right the mosquito lip they call quite natural and all those things. So what do you have to say about that?
How mosquito repellent affect us?
Dr. Sukanya:Everywhere smoke is definitely hazardous in any form in natural form or whatever form the smoke is hazardous. So we have to avoid it in all means.
Dr. Hema Sathish: Okay. Oh, that’s that’s quite scary because I think we all use all these things and feel that it is good because it has been used for eons together. Now, how helpful is a air purifier?
Benefits of Air purifier
Dr. Sukanya:When used properly with proper filters, it is the best thing to use in the home with highly polluted areas.
Dr. Hema Sathish:Okay.
Dr. Sukanya:So, in low polluted countries or cities there there is no role for air purifier. We can properly ventilate our home by opening the doors, opening the windows, we can properly ventilate. But in areas where there is high pollution like metro cities, they can use air purifier in their living room or bedroom where they are spending much of the time. And air purifiers have to be used with doors and windows closed. Then only it will work effectively. And it has to be a proper air purifier with HEPA filter. That HEPA filter filters around 95%age of the germs. So the proper air purifier is also important and we have to keep it running all the time during the night then only it will work and air purifier removes only the particulate matter dispensed in the air and the pets petspolands pets dandruffs that all it will remove but it it will not remove the dust. So we have to vacuum clean the space. We have to vacuum clean the bedroom and it will remove the particulate matter suspensed in the air. So it is of good use in highly polluted areas.
Dr. Hema Sathish:Oh, that’s that’s very good news for us. So you can use a air purifier even if you have pets in the house. So pet dander can be helped with and of course you have to vacuum your place. That’s that’s a given, right? So when you’re using the air purifiers, do we need to use a humidifier along with it or it’s not necessary
Dr. Sukanya: Properly, Humidifiers have to be used in the dry and uh dry winter months. So when the environment is not adequate and the surrounding moisture is not good, we can go for humidifiers. But we have to properly maintain and clean the humidifiers. Otherwise, it itself is a source for the bacterial growth and it will spread infection. So proper use is also important in the use of humidifiers.
Dr. Hema Sathish:Okay. So that’s that’sthat’s something which we have to learn right because humidifiers you can’t just use a machine just because it’s there and believe that it’s going to be good. So if you’re not going to use it right then you’re going to harm yourself more. So know uh you were saying hydration. So as a dermatologist I always say hydrate yourself very well because then only you have your skin shining very well. Well uh and then of course we know the kidney has to function very well and for the body to function very well you need lot of fluids but uh how does the lung need hydration and why?
Lung hydration
Dr. Sukanya: Yes ma’am already you pointed hydration is the very key important step for all of us for all organ system to function hydration is properly necessary. Normally if there is no proper hydration the mucus lining will be very thick and mucous secretions will get trapped in the lung. So if there is proper adequate hydration the mucus will become very thin and it will be more slidy and we can easily expectate the cough. The mucus is the best defense mechanism given to our lungs. It traps the every every chemical irritants every bacteria every germs it trap everything. It trap it in the mucus and it helps to bring out that irritants out of our lungs. So if the mucus is moist and it is thin, it is able easy to bring out that sputum. So hydration is very important to maintain our key defense mechanism of our lung.
Dr. Hema Sathish: Oh that’s quite interesting. So we heard so much about you know we read so much about so many other systems. Lungs is something uh which has got lot of secrets I guess. So let’s unveil some more. So I just want to know we have so many different types of breathing exercises. We do yoga and there are so many things you know meditation during gym also they say you should breathe in a specific way and when you’re running you should breathe in a specific now now I want you to tell me what’s the best way of breathing.
Best way of breathing
Dr. Sukanya:We are alive because we are breathing so that is the most important thing for a human being there is some proper way for breathing so while we are sitting and doing some work there is tendency that we lean forward and uh hunch back and that is not the proper way to breathe Especially there are so many work from home situations nowadays. Many are working from home always sitting in the desktop and working. So our tendency is we will uh supine forward and we will push our head forward. That is uh the tendency for us but that is not the correct way for breathing. So that will impair our respiratory muscles that will impair our diaphragmatic movement and that will cause the air wrapping in the lungs. So the proper way to breathe is always sit straight and backward and no hunchbacking and head forward. That is the proper way to breathe and while breathing our abdomen have to rise upwards. So that is the proper way to breathing and while exhale it should go inside. So that is the proper way of breathing.
Dr. Hema Sathish:So lifestyle has got an impact in everything to do with our health. Now with modernism coming in there are a lot of other things which have changed especially after covid right. So everybody’s at home, we work from home and we are stuck to our phones more than necessary. So does this also take a toll on the lungs?
Dr. Sukanya: Yes, definitely that is toll on lungs, heart and every organ it is affecting. So the sedentary lifestyle is the biggest enemy for our health. That is definitely well-known fact. But pertaining to lungs, how it is affecting the lungs, we have to know. Long time when we are sitting, we have the tendency to stoop forward and our heads will automatically move down. And when our desktop is not at the correct position for the eye to prevent the eyes straining we will go forward forwardforward. So the correct sitting posture with the correct uh chairs and equipments for the the work from home people should must definitely do that. They have to get a good lumbar support. They have to sit straight. They should keep their head straight on while viewing the screen. That are all very important for the people and that will improve their breathing pattern and that will reduce the risk of many diseases and they have to take the breakout time every 30 minutes. They have to walk every 30 minutes. They have to keep a alarm every 30 minutes. They just roam around for 5 minutes then they can comeand sit for another 30 minutes. continuous sitting for uh 2 or 3 hours is not even for doctors as we are sitting in the OP and sitting seeing patients patientspatients for 3 to 4 hours that is also not good for our health also. So we have to take the break at least 5 minutes between every 30 minutes.
Dr. Hema Sathish:That’s that’s quite a challenge right because if you ask me to do it I like when I’m seeing patients you’re continuously working and then in between you can’t run and say I need that break now because I don’t know how easy it is to follow but nevertheless this is a very good piece of advice and if you all can follow it it’s great yes and uh we talking about that some time ago but I was just wondering if breathing exercises alone are enough or going to the gym and then you get breathless and then you’re breathing hard. So that is also good for health or that should be better than the usual deep breathing you do during meditation or something like that.
Exercise for good lung health
Dr. Sukanya: The first thing that keep us very long and young is the proper breathing. So your breathing and properly that will keep us young for the long time to maintain that lung capacity. Exercise is very very important.
Dr. Hema Sathish: So interesting that to know that you can stay young if you breathe well and you breathe in a proper way. So guys listen probably you might not need anti-aging creams or potions to keep yourself young.
Dr. Sukanya:Normally after the age of 25 years the lung capacity normally decline over 1 to 2 percentage. Even for the normal healthy adults there is the decline of lung capacity. By proper exercise and proper breathing exercises we can keep our lung endurance and compliance better for a longer years. Even though it will decline by 1 to 2%, but those who are not going to gym and with obesity that decline will be more. For COPD patients, the decline will be more. It will be three to four times more than that annual decline. So, proper exercise, proper breathing exercises is very important to keep ourrespiratory muscles strong, our diaphragmatic muscles strong that is very important.
Dr. Hema Sathish: So, exercise is also important. Breathing exercise is also important. So, there is no exemption to it. So you got to do both if you want to stay young and keep your lungs healthy.
Dr. Sukanya:Yes. Yes. Ma’am,
Dr. Hema Sathish: stress per se is a big killer and it can damage everything. So what toll can it take on the lungs?
Dr. Sukanya: Yes. Uh both acute stress and chronic stress both are harmful to the lungs. So acute stress in the sense it will induce and fight to flight response in our body. So it will cause airway inflammation and constriction and the patient can go for bronospasm and many other lung diseases can occur and chronic stress in the sense some patients may go for hyperventilation. They will start hyperventilating. They will go for spasms. So that is also a topic to address in case of lung health. Sometimes asthma attacks can be aggravated by anxiety and panic attacks. So stress per se is not good for anyone and it is not good to any organ. So we have to control the stress.
Dr. Hema Sathish: That’s the toughest thing to do, right? Steam inhalation has been there uh ever since I think man was born. Now it’s increased a lot more. Right?Because early when you used to have a cough or cold then you take a steam inhalation. It was working very well and then uh during covid everybody started saying that for prevention of covid you should take steam inhalation. So steam inhalation has cut off so much that everybody wants to take a steam inhalation. So what how would you I mean put it like you know how when to do how to do or is it how beneficial is it some details on that?
Pros & Cons of steam inhalation
Dr. Sukanya: Yes in our country steam inhalation has got so many hypes during especially during that covid era we all got small small machines for steam inhalation and everything so it got so much hype but uh actually speaking it has its benefits and disadvantages also. There are disadvantages for steam inhalation also. First we will go to the benefits. In normal LRI with mucus production, it will moisten the airway.
Dr. Hema Sathish:L would be lower respirator infection. Just just for everybody to understand it clearly.
Dr. Sukanya: In some infections, it will help to bring out the mucus efficiently by moisturizing the airways. So it has that benefit and it will help to clear the sinus tract. So it will help to bring out the sputum effectively. That is the advantage of steam inhalation. But it won’t kill the viruses or bacteria on the airway. The moisture won’t do anything to the bacteria or the germs. So we have to take the proper medicines and we can use steam inhalation alongside. Coming to the negative sides in asthma patients on acute exacerbation that is sudden increase in the symptoms in the asthma patients. If we use steam inhalation that may worsen their exacerbation by causing increasing bronospasm that is increased breathing difficulty. So we should not take steam inhalation for everything for every cough. So in some part it will be beneficial in some part it is not beneficial.
Dr. Hema Sathish: Yeah. So that’s so true right? If you overuse or you misuse it then it’s not the right way to do it. So make sure that if you are wheezing and if you’re you know prone to a lot more then don’t just take a steam inhalation to make yourself feel better. You might worsen your asthma. So when you spoke about asthma there are different uh categories of it right like the severity and stuff like that and some kids have it from childhood also some develop in later in life. So, so can you just uh explain something more about asthma?
Asthma
Dr. Sukanya:Nowadays we can see it is most prevalent because of the environmental air pollution and uh every day we are exposed to that smoke that is increasing the incidence of the asthma nowadays and it is genetically uh for children it is usually come by genetics. So when the father or mother have any wheezing tendency or any allergic tendency then the child may get asthma in the early childhood. So once the lungs start developing by the age of 12 to 13 years they will feel little bit better and after the adulthood age once again the symptoms will once again come again by the age of 20,22 years they will perceive once again the symptoms.
Dr. Hema Sathish:So it doesn’t does it happen to everybody because eczema is also quite associated with this and we say some just grow out of it. So asics also grow out of it.
Dr. Sukanya:Assatics also grow out of it by the age of 12 years but most of the time due to the pollution and if they are
Dr. Hema Sathish: pollution is a big trigger factor.
Dr. Sukanya:Yeah big trigger factor and the conditions they are exposed like uh dust mites that may aggravate the condition later on in the life. So we have to be very careful of the dust and pollutants when we are especially having asthma. The treatment of asthma is particularly inhalers. So in our country we are not very much aware of the inhalers. Some people may take like on the go they will get one puff and when they are feeling like they will take another puff.
Dr. Hema Sathish:So they also it’s exaggerated a lot more they just take and for .
Dr. Sukanya: yeah they will feel that is true. If we take the puff we will feel better but we have to take it in the proper way proper, proper method. Proper method they won’t take it at all. they will go to your medical shop, get an inhaler, they will get one hour when they feel disick, they will take one pump. So that is the biggest uh enemy for the asthma. So you have to consult a proper pulmonologist, have the proper pulmonary function test, have the proper dosage in the proper method of medications, inhalers and proper tampering of the medicine is also important.
Dr. Hema Sathish:Yeah. And in long term if they are if they get acute asthma and acute visas can be controlled by using some inhalers for a longer period of time.
Dr. Sukanya: Yes. Yes. Usually they have to use the we can only control asthma. We cannot cure asthma. That is the main point. So they may need inhaler all the part of the time. But how much dosage and how much puff time that has to be decided by the doctor after checking them. The patient should not decide on the dosage.
Dr. Hema Sathish:So we have to be very clear on how much dosage because that inhalation is not like you know you are just inhale just inhaling that is also medicine right it’s directly delivered into the lungs
Dr. Sukanya: patient will go for ear drops eye drops everything nose drops they will use but they will be very much averted of inhalers they will feel like something we are giving artificial like that
Dr. Hema Sathish: I think times are changing and people are aware of it now so inhalers are a good choice for Asthma
Dr. Sukanya: inhaler is the best choice for asthma.
Dr. Hema Sathish: The best choice for asthma then when we say asthma we always see them having sometimes some people have it with allergies also I have seen some patients like that but uh it’s not like always but nevertheless you know you they have to be also cautious about the food they take in and what kind of a lifestyle they live also. So can you give some more inputs on that? You seem to have lot of secrets so let’s unveil some more.
Lifestyle changes for asthmapatients
Dr. Sukanya: Yes. So uh the lifestyle modification is very important especially for the asthma or the COPD patients. So they have to hydrate them regularly. They have to avoid most probably processed foods or any cold items. More than us know the patient will know that what causing their asthma symptoms what is triggering their symptoms. So every set of patients will have the different allergens but most frequently the processed foods will commonly trigger the asthma and the cold items especially ice creams and thatwill trigger the asthma and seasonal variation is very common especially that cold weather so that uh snow everything will aggravate the asthma symptoms very frequently
Dr. Hema Sathish:But sometimes you know I’ve seen people who go abroad and then it’s not the sometimes your cold triggers are also there but if they are more prone to allergies then the allergic reaction comes down drastically because they are in a cleaner environment right, so especially with snow and all the dirt the dirt is little lesser right
Dr. Sukanya: yes yes and uh maybe because of the air pollution index level there maybe air pollution index might be very low and without us knowing there are so many particulate matters that are surrounding in the air we don’t even are higher over there also yeah true
Dr. Hema Sathish: one big enemy for asthma is again smoking right so active and passive so tell us about both
Active and passive smoking
Dr. Sukanya:The biggest enemy of the not only asthma patients human being itself is smoking so it is not only bad for them that is also bad for their family members and also for the environment so the worst thing the person can do is smoking so while smoking it releases so many volatile organic compounds the tar and so many cancer-causing agents and chemicals. There are so many diseases that can be caused by smoking especially pertaining to lungs. It can cause asthma, COPD and even lung cancer can occur at the later ages. Not only for the person who is smoking but also for the passive smoker who they are nearby. They can also get lung cancer, asthma and COPD. So we have to be very cautious of smoking.
Dr. Hema Sathish: Uh well uh to avoid smoking vaping was started. So what’s your take on vaping? Now
Dr. Sukanya: Whatever we say nicotin is dangerous. I won’t say vaping is safe but it is lesser bit harmful than the smoking. It is not safe. I won’t say it is harmless but it is less harmful than the smoking. So whatever it won’t we won’t burn the tobacco in vaping. They will evaporate vaporize that nicotin. So there will be cancer causing chemicals there will be nicotine addiction every everything will be there in vaping. But the smoke related side effects due to the uh carbon related compounds that will be less in vaping.
Dr. Hema Sathish:So you don’t escape anywhere. Yeah. So, there’s something more I want to ask you. I want you to tell me about some hacks depending on the weathers because see as per the weather also asatic conditions differ right? So, I’ll I’ll I I’ll ask you in what weather what they can I mean how they can protect themselves. All right. Okay. So during monsoon.
How to protect ourselves during monsoon change?
Dr. Sukanya: Yes. Yes. Especially this monsoon season is the terrific uh period for the asthma patients or COPD any lung condition this monsoon season is the most worst season for them. So because of the flu outbreaks and everything they have to be very cautious. So because of the cold very cold weather outside that may trigger the lung inflammation and infection. There will be so many flu strains out there. They may catch a cold and that will exacerbate their symptoms.So to avoid that they have to uh stay indoors not avoiding the crowded places and whenever necessary wear the proper fit N95 mask and have the vaccination flu vaccination. Flu vaccination can prevent the infection. Sometimes you may get infection but the seriousness of the infection will be less when you get a flu shot. The flu shot has to be get early yearly. So every year you have to get the flu shot and wear proper scarves and uh social distancing is very important that we have learned during the covid it is it is suitable for every monsoon season. So we have to practice social distancing wear proper mask hydrate regularly and vaccinate yourself and take the proper asthma medicines especially at least during the monsoon season have a regular checkup with the pulmonologist have the proper medications and continue that
Dr. Hema Sathish:And what about summer?
Dr. Sukanya: In summer some people may trigger uh have asthmatic attacks especially during the summer. So maybe because of some aggravated air pollutants because of the less rain or we don’t know but uh some some allergies may aggravated during the summer. In summer also stay hydrated wear mask everywhere wear the mask to avoid the air pollution.
Dr. Hema Sathish:And what about winter?
Dr. Sukanya: In winter have uh regular health checkups, have adequate uh hydration and uh proper exercises will also help cope up with the winter.
Dr. Hema Sathish:Okay, that’s quite interesting. So from starting on how to prevent how smoke can hurt your lungs and so many other secrets about your lungs. Loads of secrets unveiled today. Asthma care spoken much in detail and of course the smoke which we thought was not even injurious to health also can damage your lungs. So thanks a lot Dr. Sukanya it was wonderful having you.
Dr. Sukanya: Thank you ma’am. Thank you.
