Asthma is a common respiratory condition that affects the airways, causing them to become inflamed, narrow and produce extra mucus, which can make breathing difficult. It can be triggered by allergens, exercise, or respiratory infections and symptoms can range from mild to severe, including shortness of breath, wheezing, chest tightness and coughing.

I was officially diagnosed with asthma at the age of 12, though I likely had it for years before that. Asthma has been a part of my life for as long as I can remember and most years, my symptoms have worsened during the winter. The cold, dry air and an increased risk of flu have often left me struggling. Some of my worst asthma episodes have been after catching the flu, including a particularly bad case during the swine flu outbreak.

At the beginning of this year, I had a rough time after catching back-to-back colds and flus from my child. My lung capacity dropped to 60% and for three long months, I needed four courses of steroids to get my asthma under control. It was a challenging period and I knew I needed extra support. That’s when I reached out to the Asthma & Lung UK charity. They provided me with reassurance over the phone, helpful resources and even facilitated a referral through the NHS to my nearest chest clinic. Thanks to them, I received a proper check-up, new inhalers and an updated asthma management routine.

With winter upon us once again, I want to share some strategies to help you manage asthma during this season and protect your lungs.

1. Understand Your Triggers and Stay Warm

Winter can bring unique asthma triggers, such as cold air and respiratory infections. Breathing in cold, dry air can irritate the airways, so it’s essential to stay warm and cover your mouth and nose when you’re outside. Wearing a scarf or a face mask can help warm the air before it reaches your lungs.

Practical Tip: If possible, plan your outdoor activities for the warmer parts of the day and keep your home warm but well-ventilated. Doing a gentle warm-up indoors before heading outside can also help your lungs adjust to the cold.

2. Keep Your Environment Asthma-Friendly

Since we spend more time indoors in winter, make your home as asthma-friendly as possible. Regularly clean and dust your living spaces (or do what I do and get someone else to do it!) and consider investing in an air purifier to reduce indoor allergens like pet dander and dust mites. If you use central heating, a humidifier can help add moisture to the air, but use it sparingly to avoid mould growth. On the flip side, use a dehumidifier if your house is prone to being a haven for mould.

Practical Tip: Wash bedding and soft furnishings frequently in hot water, and vacuum with a HEPA filter to reduce dust and allergens. Be vigilant for any signs of mould in damp areas and clean them as soon as possible.

3. Review Your Asthma Action Plan with Your GP

Given the challenges of the winter season, it’s a good idea to check in with your GP or asthma nurse about your asthma management plan. Discuss whether you need to adjust your medication, such as increasing your preventer inhaler dose, or if you need a review of your current inhaler technique.

Something I wasn’t aware of until recently is that there are all sorts of different shapes and types of inhaler and they require different techniques to be able to use them effectively. I found out that I had been using a dry powder inhaler (DPI) which I was having trouble breathing in, so the medicine wasn’t able to do its job properly. I then switched to a pressurised metered dose inhaler (pMDI) with a spacer, which I find manages my symptoms a lot better. As we are all individual, it’s important at your next asthma review, to ask to try a few training devices to see which will work best for you.

Personal Note: I’ve learned the importance of having an up-to-date asthma plan after my own experience earlier this year. The support from the Asthma & Lung UK charity was invaluable and I highly recommend reaching out to them if you need guidance.

Important Reminder: Always consult your healthcare provider before making any changes to your medication. If you notice your symptoms worsening, don’t delay seeking medical advice.

4. Prevent Respiratory Infections

Keeping yourself healthy during the winter is crucial. Wash your hands frequently, avoid close contact with people who are unwell and stay hydrated to keep your mucus membranes moist. If you’re eligible for the flu jab, consider discussing it with your GP to protect yourself from serious respiratory complications.

Practical Tip: If you have young children like I do, try to establish a good handwashing routine for them too, as they can often bring home bugs from school or nursery (although this is easier said than done!).

5. Track Your Symptoms and Be Prepared

Monitor your asthma symptoms carefully throughout the winter. If you notice changes, such as needing your reliever inhaler more often, make a note of this and share it with your GP. If you have a peak flow meter at home, take readings regularly (noting down your best score out of 3) so your GP can understand your lung function at its best and worst and can create a tailored plan for you.

Practical Tip: Always have your inhalers with you and keep spares in places like your car, bag, or workplace. Ensure your medication is within its expiry date, and restock as needed.

Final Thoughts

Winter can be a challenging season for those of us with asthma, but with the right precautions and a proactive management plan, it is possible to stay healthy and enjoy the festive season. Remember, your well-being is the top priority and seeking support from the NHS and Asthma & Lung UK can make a world of difference.

If you think asthma might be affecting you, reach out to your GP or healthcare professional for advice. They can help guide you to the appropriate support.

If you’d like more tips on managing chronic illness or want to be part of a supportive community, sign up for my newsletter for weekly insights. And for more day-to-day inspiration and support, follow me on Instagram @theemaspry.

Disclaimer:

The content in this blog is based on my personal experience of living with chronic illness and is shared for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or healthcare professional before making any changes to your lifestyle, work routine, or health management. The tips and strategies shared here can be used alongside medical advice to support your well-being.