When we think about our respiratory health, we often just think about our lungs — like when we’re getting winded during a run (or bringing groceries up the stairs). But the respiratory system is actually a whole network of organs and tissues that includes your lungs, airways, and muscles, all working together to deliver oxygen through your body, remove waste gases like carbon dioxide, protect your airways, and make it possible for you to talk and smell.
So even when you’re dealing with a simple cold, it’s complicated — but keeping your respiratory system working its best doesn’t have to be. We asked Hilma Dr. Neeta Ogden, a Yale-trained allergy, asthma and immunology specialist, to break it down.
Cold, allergies, or something else?
Before you can figure out how to feel better, you need to know what’s on the fritz. “ A cold is typically caused by one of many viruses,” says Dr. Ogden. “This can trigger an immune response in the lungs and respiratory tract that leads to the short-lived symptoms of a cold.”
The key word with a cold is “short-lived,” she explains. “Typically a cold peters out after 7-10 days. Allergies will have you thinking--wait, didn’t I just have a cold? Allergies tend to wax and wane especially if they are due to a seasonal trigger. But for many people allergies can also occur all year round, people with this type of allergy called perennial allergic rhinitis often have chronic nasal congestion as a key symptom.”
If you have persistent chest tightness or coughing, or you feel like you can’t get enough air in when you breathe though, see your doctor.
Inflammation and hydration play key roles
Your immune cells and chemicals fighting off a cold virus creates inflammation, Dr. Ogden says, “leading to things like mucous membranes swelling (in the nose congestion) and cough and phlegm for example in our lungs, sore throat from both an infection and our lymph nodes being activated. Inflammation drives a lot of swelling and congestion in the nose, sinuses, ears and lungs and leads to those classic viral symptoms.”
And if you’re wondering how it’s possible to be so snotty and feel so dried out at the same time? “Mucous membranes and cilia, the tiny hair-like structures that beat back and forth to keep pollutants and microbes out, can become dry. This can impair their functioning and in fact make symptoms, especially congestion, worse.”
The treatment will be based on the trigger, Dr. Ogden says, but there are some things you can do that can help regardless of cause — she recommends:
- Immunosupportive and antioxidant supplements: Doctor-approved natural ingredients include essential oils like eucalyptus, peppermint, oregano oil, thyme and rosemary. “They may both open the airway and reduce inflammation,” Dr. Ogden says.
- Irrigating your nose. A neti pot can help remove the environmental and microbial pollutants that are triggering or worsening your symptoms.
- A humidifier. Keeping the airway moist is key, Dr. Ogden says. Keep one in any room you spend lot of time in.
- Going back to basics. Sleep and drinking plenty of water are essential — and since doing both is tougher when you feel under the weather, it’s extra important to focus on them.
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Note: This information is for educational purposes only, and should not be taken as medical advice. Please consult your physician before treating any disorder.