Author Archives: Jackie Aim

How to get an asthma action plan

A female patient with a peak flow monitor

It is important you have an asthma action plan as this will give you specific information about what to do if you have the early signs of an attack.

You can then follow the plan and, if caught in the early stages, you can:

Prevent it getting worse.
Prevent distress.
Prevent the need for a hospital admission.

It will also tell you what to do if you are not responding to the usual inhalers and when to call for help or an ambulance in an emergency.

Ask your nurse about an asthma action plan. This can be either the practice nurse at your own GP surgery or your specialist nurse at hospital if you have one.

Meal planning and eating

Healthy eating, green pepper and yellow pepper

When you are planning meals:

Try to eat nutritious foods. Don’t skip meals, eating regularly helps your energy levels. See the section on Healthy Eating for more information.
Planning your meals in advance can help.
Consider resting between cooking and eating.
Small meals, more often, can be better for you if you are breathless when eating.
Sit while eating. Eat slowly and put down utensils between bites. Remember to eat slowly and to control your breathing while chewing.
If necessary try taking your medication and inhalers before your meal as this can make your breathing easier.
Try not to fill up on drinks while eating. Avoid fizzy drinks which will make you feel full.
Cooking and eating with family or a friend shares the task, and is sociable, so you are more likely to enjoy your food.

Meals and cooking

If you are preparing meals and doing the cooking it is a good idea to:
Organise your kitchen:

Keep the kitchen items that you use most often together and within easy reach. For example keep tea, coffee and sugar next to kettle where you will use them.
Organise your kitchen cupboards so you don’t need to bend down or reach up for the items you use regularly.
Leave dishes to drain on a rack instead of towel drying.

Tips to save your energy when cooking
On days when you feel tired or your asthma is not so well controlled:

Sit down to cook, or take regular rests while preparing your meals this helps you manage better and to pace yourself.
Slide heavy items such as pans of food along worktops rather than lifting them.
If preparing food while standing keep your body close to the worktop for support.
Kitchen trolleys are useful to carry items around the kitchen or to other rooms in the house.
Use recipes which can be made in one pan.
Try using a metal basket inside your saucepan. Placing whatever you are cooking in the basket inside the pan means you do not need to lift a heavy hot saucepan; easier when draining cooked vegetables, potatoes, pasta.
Have some pre made meals as options for days when you really don’t feel like cooking. This could be small portions of foods you can re heat in a microwave straight from your fridge or freezer or quick cook foods like scrambled eggs on toast, tins of soup, fruit or milkshakes.
Most supermarkets can deliver ready meals for your freezer.

Shopping

Plan ahead and organise your shopping trips. Avoid carrying heavy bags and only buy what you can carry without getting overly breathless. Consider getting a wheeled shopping trolley.

Friends and family can also help by getting heavier shopping such as washing powder, cleaning products and tinned food. You may wish to think about ordering shopping on line for home delivery, most supermarkets provide this service. This can also be useful if the weather is bad in winter or if you have allergies, when pollen levels are high and your asthma symptoms are worse.

Some of the larger shopping centres hire mobility scooters to help you get around. See the Shopmobility directory for mobility scooters in your area.

If there are times you can’t get out to do your own shopping (for example when you have a chest infection) ask family members to help get perishable foods like milk and bread.

Housework

When you are doing the housework:

Prioritise what tasks need to be done, and plan into your day and throughout your week. Do not try to get it all done at once.
Schedule more demanding tasks for the time of day which is best for you. Remember to pace yourself, resting after each stage of a task to manage increased breathlessness.
Some housework tasks are harder than others. Changing a duvet cover or making a bed can be heavy work. Get help or try doing this in stages rather than all at once.
Vacuuming can also be difficult because of the weight of the machine and the dust. If you are buying a new vacuum cleaner think about getting a light weight model.
If you have dust mite allergies, vacuuming can disturb dust into the air and increase your asthma or allergy symptoms. If you can, ask someone else to vacuum for you and don’t go back into the room until dust has time to settle.
Use a damp microfiber cloth when dusting. This will help to keep the dust from spreading in the air around you and getting into your lungs.
Try to sit down when you are ironing or washing up.
Avoid strong scented air fresheners.

Getting dressed

Photo provided with permission from Nottingham rehab

Easy reacher, shown being used to pick up mail

Photo provided with permission from Nottingham rehab

When you are getting dressed:

Put all the clothes you need together before you start. You could do this the day before or at a time when you have more energy.
Choose clothes which are easier to put on. Stretch fabrics, loose fitting with few fastenings are often best. Polo type shirts are very easy. Slip on shoes, loose fitting socks. Avoid heavy or bulky clothes.
If you feel hot some times in the day and cold at others, try layers of clothes which can be added or taken off easily.
Sit down to dress. Make sure your feet are flat on the floor or your chair may be too low or too high. Take care when bending as this can make breathing more difficult. If you can, sit upright and cross your leg so you don’t have to bend down so far to your feet.
Rest in between putting on each item of clothing.
There are some pieces of equipment which may help. Easy reacher to pick up items without bending, or a long shoe horn.
Watch out for breath holding – try not to hold your breath when are doing any task which involves a lot of effort. If you notice yourself breath holding, sit back, rest and try your breathing or relaxation exercises.

Bath/shower

Shower image

In general showering is easier than getting in and out of a bath. Always use a non slip mat in the bath or shower.

Avoid using strongly scented soaps and body washes. There are unperfumed options.

Avoid using bath oils. They make your bath very slippery and make getting in and out of the bath much more difficult.

Circulate air in a steamy bathroom. Open a window / door to circulate the air, or use an extractor fan.

Some people feel more breathless if they have a shower spray on their face. To avoid this lower the shower head if it is on an adjustable rail.

If you are tired after your bath or shower try using a large towelling bath robe to wrap around yourself to get dry and keep warm at the same time. You can go to sit and rest in another warm room. Use your breathing control techniques and wait until you are dry.

If you have difficulty washing and drying your hair, try using a travel size hairdryer which is much lighter. If you have someone who can help ask them, or make an appointment at your hairdresser to choose an easy to manage hairstyle.

Morning routine

Inhaler

Try to allow yourself time in the mornings to do all the washing, dressing and grooming tasks without rushing.

On days when you feel your asthma and breathing are not so good, have a simplified morning routine as a back up. For example take your inhalers and rest before you attempt washing, shower or dressing.

If you often feel worse in the mornings, plan to have your bath or shower in the evening if you feel better at this time of the day.

Keep everything you will need close at hand near the sink.

If you are having a bad day try sitting down to wash, shave or apply make up.

Mornings

Some people with asthma find they feel at their worst first thing in the morning. You may not have slept well, you may be bothered by secretions. You may feel your muscles are stiff or sore until you get moving again.

Take your peak flow measurements before using your inhaler.

Have your inhalers beside your bed and take a first dose to open up your airways before you start to do your morning tasks. Start slowly until you feel your breathing is better.

If you have not slept well, think about changing your sleeping position – you may sleep better if you are more upright with pillows for support. Consider rearranging your pillows or getting an ‘A’ shaped pillow.

You may get a dry mouth during the night. Keep a drink of water beside your bed.