Health and Me

Ishita Srivastava

US Doctor Reveals How To Protect Your Lungs While Running This Winter

Been feeling a certain tightness across your chest, wheezing or coughing uncontrollably? Your <span>lung health</span> may be at risk

Dr <span>Killol Patel</span>, a board certified pulmonologist in New Jersey, explains that respiratory symptoms are common when running in cold weather due to a lack of moisture in the air and lung spasms. 

He said: "The moist lining of your nose and mouth normally warms and moistens inhaled air before it goes to the <span>lungs</span>. But when it’s dry and cold and you’re breathing fast during exercise, the air may not get as conditioned.

"That can lead to not only coughing and wheezing, but trouble catching your breath, chest tightness and the urge to cut your run short."

The lungs have a defensive natural protective mechanism known as bronchospasm which activates whenever the organ detects a sense a potential irritant or damage. "When you breathe in air that’s dry and cold, your lungs may spasm as a means of protection. They think there’s something noxious in the air," he elaborated. 

Those suffering from respiratory issues such as exercise-induced asthma or have irritated or inflamed airways may experience worse symptoms of bronchospasm, <span>Dr Patel</span> warns. 

The expert said: "In those cases, your lungs are already on edge, so there’s no buffer. Exercising in the cold, dry air can take you over the edge more quickly. Your heart may then start racing, and your body tells you to stop. Mucus may also build up to clog your airways."

<h2>What Can You Do To Protect Your Lungs?</h2>

Dr Patel advises staying warm and dry through moisture-wicking layers for comfort. The expert adds that runners should consider covering their nose and mouth with a scarf or mask as they start moving.

“It creates a small bubble of warmer air to breathe,” Dr. Patel says. (Once you acclimate, however, you may not need it anymore, he adds.)

He also recommends hydrating well before starting a run as dehydration can make you "more prone to bronchospasms, especially people with asthma". 

Dr Patel suggests avoiding smoggy routes and dirty areas as pollution as well as germs can further amplify symptoms and worsen the situation. “If it’s cold on top of that, [poor air quality] can make breathing and symptoms worse,” he told <a href="https://www.hackensackmeridianhealth.org/en/locations/jfk-university-medical-center/jfk-advanced-lung-and-airway-center" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">Hackensack Meridian Health</a>. 

A 2023 <span>Journal of Allergy and Clinical Immunology</span> <a href="https://www.jacionline.org/article/S0091-6749(22)01423-3/fulltext" data-type="tilCustomLink" target="_blank" rel="noopener nofollow noreferrer" rel= "noopener nofollow noreferrer" target= "_blank">study </a> suggests that when the temperature inside the nose drops in cold weather, it may hamper the nose’s first-line, natural defense mechanism against viruses that cause upper respiratory infections and make the body more prone to illnesses. 

<h2>Do Breathing Exercises Help?</h2>Yes and Dr Patel says these are the three things you should do before starting a run: 

<ul><li>Warm up your airways</li><li>Inhale through your nose rather than your mouth </li><li>Slow down your pace and focus on rhythmic breathing</li></ul>Apart from this, he also recommends swimming regularly to make lungs stronger. “Swimming builds respiratory muscles and makes breathing more efficient by forcing you to inflate your lungs to the fullest, which you don’t usually do when breathing normally. It also helps you learn to control your breathing," he explains. 

Lastly, Dr Patel advises avoiding tobacco smoke and air pollutants (both indoors and out) and getting regular health checkups.

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Been feeling a certain tightness across your chest, wheezing or coughing uncontrollably? Your lung health may be at riskDr Killol Patel, a board certified pulmonologist in New Jersey, explains that respiratory symptoms are common when running in cold weather due to a lack of moisture in the air and lung spasms. He said: "The moist lining of your nose and mouth normally warms and moistens inhaled air before it goes to the lungs. But when it’s dry and cold and you’re breathing fast during exercise, the air may not get as conditioned."That can lead to not only coughing and wheezing, but trouble catching your breath, chest tightness and the urge to cut your run short."The lungs have a defensive natural protective mechanism known as bronchospasm which activates whenever the organ detects a sense a potential irritant or damage. "When you breathe in air that’s dry and cold, your lungs may spasm as a means of protection. They think there’s something noxious in the air," he elaborated. Those suffering from respiratory issues such as exercise-induced asthma or have irritated or inflamed airways may experience worse symptoms of bronchospasm, Dr Patel warns. The expert said: "In those cases, your lungs are already on edge, so there’s no buffer. Exercising in the cold, dry air can take you over the edge more quickly. Your heart may then start racing, and your body tells you to stop. Mucus may also build up to clog your airways."What Can You Do To Protect Your Lungs?Dr Patel advises staying warm and dry through moisture-wicking layers for comfort. The expert adds that runners should consider covering their nose and mouth with a scarf or mask as they start moving. “It creates a small bubble of warmer air to breathe,” Dr. Patel says. (Once you acclimate, however, you may not need it anymore, he adds.)He also recommends hydrating well before starting a run as dehydration can make you "more prone to bronchospasms, especially people with asthma". Dr Patel suggests avoiding smoggy routes and dirty areas as pollution as well as germs can further amplify symptoms and worsen the situation. “If it’s cold on top of that, [poor air quality] can make breathing and symptoms worse,” he told Hackensack Meridian Health. A 2023 Journal of Allergy and Clinical Immunology study  suggests that when the temperature inside the nose drops in cold weather, it may hamper the nose’s first-line, natural defense mechanism against viruses that cause upper respiratory infections and make the body more prone to illnesses. Do Breathing Exercises Help?Yes and Dr Patel says these are the three things you should do before starting a run: Warm up your airwaysInhale through your nose rather than your mouth Slow down your pace and focus on rhythmic breathingApart from this, he also recommends swimming regularly to make lungs stronger. “Swimming builds respiratory muscles and makes breathing more efficient by forcing you to inflate your lungs to the fullest, which you don’t usually do when breathing normally. It also helps you learn to control your breathing," he explains. Lastly, Dr Patel advises avoiding tobacco smoke and air pollutants (both indoors and out) and getting regular health checkups.