How healthy habits can help with COPD

Having a treatment plan and taking your medication correctly can give you a strong foundation to manage chronic obstructive pulmonary disease (COPD) and its symptoms. And building other healthy habits — like doing breathing exercises, maintaining a healthy diet or quitting smoking — can also have a positive effect on your health.

Talk to your health care providers about what habits and lifestyle changes are right for you.

Learn about breathing exercises

Like any other type of exercise, breathing exercises help strengthen the muscles that control your breathing. Doing these exercises can not only improve your lung function but also help get rid of stale air inside your chest.

Always ask your health care providers before you start any new exercise.

  1. Sit or stand in a comfortable position with your elbows positioned slightly back to open your chest.
  2. Take a deep breath and hold it in for as long as you can.
  3. Breathe out and cough strongly.

  1. Breathe in through your nose for about two seconds, filling your lungs.
  2. Purse your lips like you are going to blow out a candle and then breathe out slowly through your mouth for about four seconds.

  1. Lie flat on your back with your head supported and your knees bent.
  2. Place one hand on your stomach just below your ribs and your other hand in the middle of your chest.
  3. Breathe in slowly and deeply through your nose.
  4. Tighten the muscles in your stomach just below your ribs as you breathe out. You can use your hand to gently push down on your stomach while you tighten your muscles.
Watch videos on breathing exercises

Quit smoking

About 75 percent of COPD cases happen in people with a history of smoking.* So if you are living with COPD, quit smoking for good and avoid secondhand smoke.

Smoking — including cigarettes as well as other tobacco products like vapes and cigars — can cause more symptoms, decrease lung function and increase the risk of a flare-up. Smoking also makes the medication to treat COPD less effective.

You don’t have to feel like you’re quitting alone. You can find programs and resources from The American Lung Association.

You can also find resources and support through your Aetna® health plan.

Quit smoking with Aetna

Maintain a healthy diet, a healthy weight and exercise

It may surprise you to learn that diet and exercises can actually help reduce the strain on your breathing.

When you eat a diet that is high in sugar and carbs — like candies, sodas, cakes, pastries and many breads — your body produces more carbon dioxide. And more carbon dioxide means that the muscles you use to breathe need to work harder.

A diet that has a lot of variety, fresh fruits and vegetables and is low in carbs can make breathing a little easier.

Work with your providers or a nutritionist to create a meal plan. A meal plan will work best if it takes into consideration what foods you like, what you don’t like and your daily routine.

You may feel like it’s not safe or even possible to exercise when living with COPD. But staying active and maintaining a healthy weight are important to your overall health.

When done in the right amount and with guidance from your providers, exercise can actually improve:

The body’s ability to use oxygen

Sleep

Feeling short of breath

Feelings of anxiety, stress and depression

Muscle and heart strength

Take care of your mental health

Emotional and mental health is very personal. Make sure you talk openly with your health care providers about your mood and your mental health. If you feel like you’re struggling, they can help you find the right support.

Many people with COPD experience feelings of sadness, worry and even fear. And at times, those feelings can become overwhelming. This makes it harder to stay on top of treatment and stay healthy.

Here are some suggestions for things you can do to support your mental and emotional health. It’s important to try different things and find out what works for you:

  • Stay active and keep a daily routine
  • Connect with friends, family members and loved ones
  • Eat a healthy diet and get enough sleep
  • Do breathing exercises
  • Join a support group for people living with COPD
  • Meditate
  • Journal

Not sure where to go to find support?

Find local or virtual support groups through programs like a Better Breathers Club.

You can also find mental health support through your Aetna health plan.

Get mental health support with Aetna

Is there anyone else we should keep in the loop?

Do you have a friend, family member or someone else helping you manage your health? If so, we can send them information.

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