5 lifestyle changes to help you fight COPD

If you have COPD, chances are good that your doctor has prescribed various medications and programs to help you cope. But here are five lifestyle improvements you can also make to battle back against the disease.

High levels of indoor air pollution caused by smoking, indoor fires and indoor toxins can significantly exacerbate COPD symptoms.

• Scientists measured concentrations of indoor air pollutants in the homes of 148 people with COPD. They found that indoor air pollution levels were up to four times the levels that experts say is acceptable. The higher the levels of indoor air pollution, the worse the individual's COPD.
• As expected, the highest pollution levels were found in homes in which someone smoked.

Two grams a day should do it. Take half in the morning and half in the evening.

• When Japanese researchers had 64 people with COPD supplement their diets with about 400 calories a day of an omega-3-rich supplement or one without omega-3 fatty acids for two years, they found numerous indicators of improved lung function in the omega-3 group, with no change in the placebo group.
• They also found much lower levels of inflammatory chemicals called cytokines in the omega-3 group.

Not only will this improve your breathing capabilities but, chances are, you'll feel sharper mentally afterward.

• That's what researchers found when they evaluated the effects of just one session of exercise on 58 adults, half with COPD and half healthy. The COPD group was able to process and retain information better than before they exercised, while the healthy subjects didn't show any improvement. The improvement in the COPD group was probably due to the fact that the exercise increased their lung capacity — sending more oxygen to their brains.
• The healthy group already had good lung capacity; a 20-minute exercise session wasn't going to affect them that much.

Being overweight puts more pressure on your heart and lungs, increasing breathlessness. It also makes it harder to exercise. But being underweight — a common problem as COPD progresses — is linked to an increased risk of death. You should aim for a body mass index (BMI) of 25 or 26. If you're having trouble maintaining your weight:

• Ask for a referral to a nutritionist.
• Add calorie supplements to your diet.
• Eat several small meals throughout the day rather than three large ones.
• Increase the calories in each meal. For instance, if you eat yogurt, eat full-fat yogurt.

Shortness of breath, or dyspnea, is one of the most debilitating and frightening symptoms of COPD. People describe it as a sensation of chest tightness and smothering.

• The fear of dyspnea leads many with COPD to cut their activities, one of the worst things they can do.
• If you feel that horrible sensation of not being able to breathe, don't panic. Instead, slowly close your eyes and focus on your breathing. Then envision a calming, peaceful place that makes you happy.
• Try to engage all your senses. For instance, if you picture the ocean, let yourself hear the waves, taste the salt, feel the grittiness of the sand. This is guided imagery relaxation, and numerous studies find it can help people with COPD reduce the number of episodes of breathlessness and the severity.
• One way in which it does this is by stimulating your body to release natural brain chemicals called endorphins to relax your body.

Living with COPD can be difficult, but you can fight back with these simple lifestyle changes. Get started with these tips, and contact your doctor for more information.