Managing upper respiratory health in the wake of the Australian bushfires

Image: pxfuel CC0

When I scheduled time to write my blog article the plan was for it to be on the importance of a healthy mindset when making transformational change.  However, that's not how it played out when I actually put my fingers on the keyboard.  The current Australian bushfires that are sweeping the nation have got me feeling immense gratitude, deep sadness, and a strong sense of community mixed with a feeling of hopelessness.

My gratitude is for the safety, health and wellbeing of my friends and family; something that has been taken away from many who have been directly and indirectly impacted by the bushfires.  My sadness is for the loss of life that has been experienced; not only the humans but the thousands of species of flora and fauna that are being decimated and will continue to be impacted long after the fires have (finally) burnt themselves out.  The sense of community I am seeing rising out of the anguish that people are experiencing fills my heart with joy; at the end of the day, race, class, political affiliation and religious differences are being pushed aside and people are coming together as one through this shared adversity.

The hopelessness I feel, I'm sure is being shared by many.  It’s not only people in Australia that will be feeling this, but it's also people around the world.  I think part of my feeling of hopelessness is driven by my underlying need to help others.  I love nothing more than working with a bunch of like-minded souls as part of a project or community that find solutions to problems and then, put those solutions into action to achieve great results.  So I've found myself feeling really frustrated with myself for not being able to do more; again, a feeling I'm sure that many of us share.

I did a bit of a meditation to settle my frustration and just give thanks for my good fortune when it hit me.  I realised I had knowledge that could benefit those that are experiencing respiratory issues and acute stress.  These are issues I live and work with every day; they are so second nature to me that I forget that they are things that others may never have heard of or thought of in the midst of all that is happening.  So, while sharing these ideas that provide respiratory and acute stress relief may be a small act, it is something I can do that might make a difference to someone or many someone's.

Some people are generally susceptible to upper respiratory infections (URI's) and they are one of the most common forms of infection around.  URI's include the common cold, allergic rhinitis and rhinosinusitis, pharyngitis, epiglottitis and tracheobronchitis.  This kind of infection can be caused by both viruses and bacteria.  When you have conditions where you have high exposure to respiratory pathogens and airborne toxins, for example from bushfires and smoke drift, along with acute or chronic stress, then you have a recipe for higher and more severe incidents of URI's and aggravated allergies.

The list below is designed to help with the prevention and treatment of URI's associated with our current bushfire emergency however, they can be applied to URI's in general.

Face masks

Creating a barrier between yourself and the pathogen/toxin/airborne irritant is a good start.  If you can get your hands on one, a good quality mask that covers your nose and mouth will help to create a physical barrier to reduce the irritants from being breathed in. 

Cloth masks are popular but they just don't cut the mustard.  Look for a P2 mask that can filter out air pollution.  The cloth or paper masks are ok for preventing the spread of colds and other airborne nasties when travelling on public transport or in the office but they don't filter the microscopic dust that the bushfires make.

Nasal douching

I personally use a nasal douche to clear out my sinuses of any irritants, allergens or debris that may have made it into my nose.  I was first introduced to this by my ear, nose and throat surgeon after having a major operation on my sinuses.  He recommended I keep it up after I had healed to help prevent my seasonal allergies and I'm ever so grateful for that tip. 

Essentially you use a saline solution in a nettie pot or specialised nasal douche bottle and one nostril at a time, irrigate your sinuses.  Care needs to be taken with your hygiene of course; make sure you use water that has been boiled for more than 3 minutes and then cooled to room temperature.  Clean your bottle thoroughly in between uses and allow it to dry so bacteria doesn't have somewhere moist and warm to grow. 

I prefer to use Flo Sinus Care and Fess Sinu-Cleanse Deep Cleansing Wash because they are easy to use and have non-medicated saline powder in single-use portions.  This isn't an affiliate link, by the way, but if Fess and Flo see this and want to give away free samples to affected communities I think it would go a long way toward helping people out and look good on your social media marketing (just saying).

Essential oil inhalations

Image: Unsplash

Another one of my go-to treatments for URI's is steam inhalation of essential oils.  There are a number of essential oil companies that do a breathe easy or respiratory blend, usually with oils like eucalyptus, menthol, peppermint and lavender.  I personally use a single drop of oregano oil or tea tree oil in a bowl of boiling water (be careful not to burn yourself)  or in the bathroom sink.  I put a towel over my head and take cyclic breaths deep down into my lungs; in through the mouth and out through the nose - then in through the nose and out through the mouth. 

One of the things I have found from doing this is that it prevents any URI from getting worse and heading into my chest or lungs and hanging around long enough to turn into an infection that requires antibiotics.  Also, you can add in calming oils that will work on your stress levels and URI at the same time; think lavender, lemon, peppermint, bergamot or frankincense.

Nutrients

Of course, as a nutritional medicine practitioner, there was always going to be some nutrient recommendations in this post.  As I am always banging on about, there are lots of things we can do to alleviate symptoms but if we don't give our bodies the building blocks of life it can't do the miracle work it’s designed to do and that is to regulate our immunity and nervous system and self-heal.

Vitamin C

Vitamin C is vital for both our immunity and for supporting our adrenal glands during times of both acute and chronic stress.  The recommended daily intake of vitamin c for an adult is around 45mg per day but all that's going to prevent is scurvy.  You need way more if you are under stress (be that mental, environmental, emotional or physical stress).  If you take it in divided doses across the day you can have 500mg - 5,000mg as a therapeutic dose.  But be careful, not all vitamin c formulas are created equal.  Some can have an aggravating effect on your gut and too much at once can leave you running for the bathroom with explosive consequences. 

If in doubt about the supplements, you can always increase your intake by eating vitamin c rich fruits and vegetables like berries, citrus, mango, tomatoes, broccoli, sprouts and capsicums.  Fruits like papaya, pineapple and kiwifruit also have beneficial enzymes that can help fight infections so they are great options available at all times of the year.

Zinc

Zinc is an essential nutrient both as a preventative and a treatment that will speed up the healing process.   It’s essential for the functions of over 300 enzymes involved in important processes in the body including the metabolism of nutrients, modulating the immune system and repairing damaged tissue, in particular, the mucous membranes in our respiratory system.

I have actually been finding that many of my clients, who are super busy professionals that are chronically stressed, are zinc deficient.  The body doesn't store zinc so you need to be eating enough every day to make sure you are getting enough.

While you can take a supplement (around 25mg per day) there are some readily available foods that can boost your zinc levels and help boost your immunity.  Animal protein, ie meat, is a good source of zinc but with more people choosing to consume less meat, there are other great options available.  Also remember that just because you are consuming meat, doesn't mean you're getting the nutrients out of it.  If you have any digestive issues you may not be able to break down the proteins and absorb the goodness.

Shellfish, legumes like lentils, beans and chickpeas, seeds like pumpkin and hemp, and nuts like pine nuts, peanuts, cashews and almonds are also great sources of zinc, with the added bonus of healthy fats and fibre coming from the legumes, nuts and seeds.

Garlic

Garlic, in all its forms, is great for URI's.  It is anti-inflammatory, antiseptic and antibiotic.  Eat it whole, either raw or cooked, or you can take a garlic supplement in either an oil capsule or pill form.

Image: Unsplash

Ginger and turmeric

Ginger contains a powerful substance called gingerol, which has a number of medicinal properties including the ability to lower the risk of and fight URI's.  Turmeric can reverse the harmful brain chemistry that results from chronic stress, including depression and anxiety.

Combined with its close cousin turmeric, which is also a potent anti-inflammatory, ginger can be made into in a tea by grating or finely dicing the root and simmering in water for about 15 - 20 minutes.  Serve the tea cooled slightly or cold, strained, with a touch of honey for sweetness.  This makes a refreshing beverage that will improve your breathing, calm any upset stomachs and fight off any infections in the respiratory system. You can also add the two to soups, stews and broths to give them an extra anti-inflammatory boost.

While this is not an extensive list (I could write a book if I had the time and the inclination), it does provide some easy to action ways to support your respiratory system.  I'd like to invite you to give these nutrients and lifestyle recommendations a try if you suffer from URIs.  I'd also like to extend an invitation to any of the front line team members that have been supporting the bushfire affected communities or those that have lost their homes and businesses to book in for a complimentary consultation.  I'm only one person but I'd like to help where I can.  If I can't fit you in then I'll find a colleague who can. 

This is general information for educational purposes only and is not intended to offer personal nutritional or lifestyle advice.  If something you have read in this post resonates with you, then feel free to seek the advice of your physician or other qualified health providers.  If you would like to book in for an appointment with me then I invite you to do so by clicking this link.  At this time we can assess if this or other nutrition or lifestyle treatments would suit your individual situation.