Written by: DHRITHI BHAT
The rainy season transforms the surroundings into a lush green paradise and provides a break from the oppressive heat. However, it also creates some problems for our respiratory health because of the elevated humidity and the ubiquity of infections and allergens. In order to avoid respiratory infections and keep your health at its best during this period, maintaining respiratory hygiene is very important.
Here are some effective home remedies for maintaining respiratory hygiene in the monsoon season!
Steam Inhalation:
An easy and efficient home cure for maintaining respiratory hygiene is steam inhalation. Lean over a pot of boiling water, cover your head with a cloth, and breathe in the steam. The advantages can be increased by including a few drops of essential oils like eucalyptus or tea tree oil. Inhaling steam facilitates nasal passageway cleansing, congestion reduction, and pathogen and irritant removal.
Saline Nasal Rinse:
A saline nasal rinse is a great method for maintaining respiratory hygiene and avoiding nasal congestion. Combine warm distilled water with a teaspoon of salt and a pinch of baking soda. Rinse your nasal passages with the fluid using a nasal spray bottle or a Neti pot. In addition to keeping the nasal passages wet and clean, this aids in the removal of allergies, mucus, and irritating substances.
Warm Water Gargles:
Warm water gargling can help in avoiding throat infections. Warm water with half a teaspoon of salt added should be gargled for 30 seconds before being spat out. Repeat this several times daily to ease throat discomfort, reduce inflammation, and get rid of dangerous germs and viruses.
Herbal Tea with Antimicrobial Herbs:
Some plants have antibacterial qualities that can help maintain respiratory hygiene. Antimicrobial herbs like ginger, tulsi (holy basil), and licorice can be boiled in hot water to make herbal tea. These herbs can help prevent respiratory infections and enhance the immune system. A teaspoon of honey can be added to boost the body's immunity and add additional calming effects.
Maintain Indoor Cleanliness:
Maintaining clean indoor spaces is essential during the monsoon season to reduce the outbreak of allergies, dust mites, and mold. Keep your home clean and dusted frequently, paying particular attention to moist places. To get rid of dust and allergens, hoover your carpets, draperies, and upholstery. To efficiently clean surfaces, use natural disinfectants like vinegar or tea tree oil.
Adequate Ventilation:
Maintaining proper respiratory hygiene requires appropriate ventilation. When the weather permits, open windows, and doors to let in fresh air and prevent the accumulation of indoor pollution. To eliminate stagnant air and enhance air quality, use exhaust fans or air purifiers. To reduce moisture and stop the growth of mould, make sure that bathrooms and kitchens have adequate ventilation.
Stay Hydrated:
Maintaining respiratory hygiene requires being hydrated. To enhance toxin clearance and to keep the respiratory system moist throughout the day, drink plenty of water. Include hydrating liquids in your diet, such as herbal teas, warm soups, and fresh fruit juices. Avoid consuming sugary and caffeinated drinks in excess as they can dehydrate the body.
Healthy Diet:
Maintaining respiratory hygiene depends heavily on eating a healthy, nutrient-rich diet. To promote a healthy immune system, eat foods high in vitamin C, antioxidants, and omega-3 fatty acids. Berry, leafy greens, nuts, seeds, and citrus fruits are all great options. Stay away from processed foods and sugary snacks because they can impair immunity and cause inflammation.
Regular Exercise:
Regular exercise can enhance respiratory hygiene by boosting lung function and blood circulation. On rainy days, opt for indoor workouts like yoga, stretching, or at-home workouts. If you enjoy outdoor activities, try to plan them for times when it isn't raining or in places with good ventilation.
Good Sleep and Stress Management:
Getting enough sleep and controlling your stress is essential. A good night's sleep enables the entire body to recover, including the respiratory system. Reduce stress levels by using relaxation techniques like meditation, deep breathing exercises, or participating in hobbies. Chronic stress can impair immunity and make people more vulnerable to respiratory illnesses.
By incorporating these home remedies into your daily routine, you can effectively cleanse and protect your respiratory system. To support good respiratory hygiene, give top priority to things like indoor cleanliness, ventilation, hydration, a nutritious diet, regular exercise, and stress management.
If you have underlying medical issues or if your symptoms don't go away, don’t think twice before getting medical advice.
References:
- Kim, J. H., et al. (2018). The effects of saltwater gargle on respiratory bacteria colonization in patients with moderate to severe chronic obstructive pulmonary disease. Tuberculosis and Respiratory Diseases, 81(2), 113-120.
- Rabago, D., et al. (2005). Efficacy of daily hypertonic saline nasal irrigation among patients with sinusitis: A randomized controlled trial. The Journal of Family Practice, 54(2), 144-151.
- Sivasankar, R., et al. (2014). Evaluation of anti-microbial efficacy of tulsi extract on periodontal pathogens (Porphyromonas gingivalis, Aggregatibacter actinomycetemcomitans and Fusobacterium nucleatum): An in vitro study. Journal of Indian Society of Periodontology, 18(6), 686-691.
