When we think of breathing freely and the best conditions to do so, those conditions most certainly don’t include a covering over our noses or mouths. In fact, itsounds downright stifling to cover our faces during exercise. But the conditions of freezing winter can often make it necessary to cover up or be left with asthma-like symptoms and difficulty breathing – this leaves us struggling to do the outdoor activities we love. Why does exercising in cold air hurt? The lungs are made to process warm, humid air. This is how they best perform their function of intaking air, transforming it into something our bodies can use, and expelling unneeded air. When we exercise in the cold winter months, our lungs suffer because cold air may cause bronchial irritation leading to wheezing, coughing, and that painful burning feeling. Even without the increased pace of breathing during exercise, breathing during relaxed outdoor activities can be painful. But when we increase our rhythm of breathing, it can make all of these wintertime symptoms worse. You’re putting much more dry, freezing air into your lungs that are made to process warm, humid air. Also, your airways are made to humidify and warm the air as it travels through your nasal passageways and through your mouth, throat, and down into your lungs. Breathing cold air makes your respiratory system work a lot harder to warm the air and dries out your mucous membranes that help moisten the air. This can be dangerous for not only your lungs, but your other organs as they receive less air. All of these different factors create that painful burning sensation and difficulty breathing. None of these are conducive to high-performance exercise. In fact, they decrease our ability to get in a good work out. View this post on Instagram A post shared by NAROO MASK | Official (@naroomask_global) View this post on Instagram A post shared by NAROO MASK | Official (@naroomask_global) How do I exercise safely in the winter? There are several factors that can aid in safely exercising in the winter. 1. Warmth. Dress warmly. Cover your face head, neck, and body so that you will not lose body heat while you exercise. The loss of heat can lead to hypothermia which then causes many other potentially dangerous issues. 2. Cover your airways. Almost any covering will help to humidify and warm the air as you breathe. It seems paradoxical to cover your airways in order to breathe more freely. But, the science proves it. Covering your airways makes it possible for us to head outside. Although you can use almost any covering to help your lungs in the winter, many coverings make it harder to take full breaths, they are uncomfortable, and they press against your face and get into your mouth. Athletes have specific needs that include breathing comfort and the ability to draw full breaths to power their exercise with oxygen. They need sports masks designed for people who exercise. A mask like NAROO’s Z9H is a great option for athletes. Here’s what it does: Humidifies and moistens the air Covers the head, ears, face, and neck to maximize warmth, UV protection, and wind protection EX | BONE (an apparatus that creates an air warming chamber) that keeps the cloth comfortably off your nose and mouth The EX | BONE can also be used with EX | HALE to prevent goggles and glasses from fogging up A zipper to let as little or as much air and wind into the mask as you wish Prevents the mask from slipping by using a combination of elastic fabric and stitching along with a moldable nose clip. If you’re in the market for a lighter mask, the Z5H has many of the same qualities as the Z9H but isn’t quite as thick. It will also protect your airways from that horrible burning and help you enjoy your outdoor exercise. Always remember though, use your discretion. If you’re hurting, or your doctor suggests to avoid outdoor activity, please listen. But if you’re ready to head outdoors, please do consider taking NAROO with you. We’ll keep your airways covered while you enjoy your exercise. Check out the Z9H and the Z5H. Don’t let the winter paradox stop you from exercise. NAROO’s sports masks won’t hinder you. They’ll set you free.
Seasonal Allergies: 6 Tips For Sports During Hay Fever Facing Pollen Allergy Head-on In our last blog we covered the common problem of pollen allergies, which experts refer to as “hay fever,” “allergic rhinitis,” or “seasonal allergic rhinitis”. We also discussed the impact of pollen allergy on the bodies of athletes, and answered the burning question of “Can I exercise with seasonal allergies?” In this blog we’re going to delve deeper into ‘How one can mitigate allergy symptoms‘, but also ‘How face masks—and in particular NAROO’s sports masks—can keep you working out or competing outdoors without your body working against you’. Impact of hayfever on performance Nasal congestion caused by colds and hayfever can impair nasal function and affect sports performance and enjoyment. Hay fever symptoms can lead to sleep deprivation, anxiety, and increased fatigue, which can negatively impact athletic performance. However, hay fever has been shown to negatively impact sleep and mood, and can impair sports and athletic performance. Tip #1: How To Stop Pollen Allergy Symptoms? Seek Dedicated Allergy Medication Note: Please consult with your doctor before making any changes to your medication. Treating allergic symptoms with over-the-counter medication such as antihistamines and decongestants is very common. Unfortunately, navigating the effects some of them may have on the body of an athlete, as well as any potential legal complications for those competing professionally, is a stressful and lengthy process. That being said, it’s perfectly possible to find the medical solution that fits your body and needs as an athlete. Just make sure to consult with your personal physician and/or the physician of your sports medicine team if you’re a professional. Tip #2: Can pollen allergy cause difficulty breathing? Yes, So Control Your Indoor Environment As the Asthma and Allergy Foundation of America (AAFA) says, “allergy and asthma control begins at home.” While staying inside may not be an option for most athletes, improving indoor air quality can reduce your overall exposure to allergy and asthma triggers. No one likes the idea of having to face how unhygienic our home, work, or car environment can be, but tackling those spaces room by room can spare you from much allergic grief. So remember to clean thoroughly, and look at your home air purifying options. Tip #3: How to Prevent Itchy Eyes? Protect Your Eyes During Allergy Season We tend to think of pollen allergy as something that only affects our upper and lower respiratory health, but those itchy, welling eyes you get with a faceful of spring aren’t due to the season’s breathtaking beauty. Allergies—including pollen-induced allergy—affect your ocular health in some pretty nasty, unwelcome ways. As an athlete, under the guidance of your doctor, you can wear contact lenses, glasses, or goggles in order to protect your eyes, but beware of the downsides to the first, such as the increased risk of bacterial infection, irritation, and more. Tip #4: Check Pollen Count to Help Allergies Checking your area’s latest pollen count can significantly help you when you’re planning outdoor exercise. While pollen levels are usually at their highest “before dawn and in the late afternoon to early evening”, your reaction to them has many variables. It’s therefore advisable to keep track of them through a regularly updated pollen forecast. Thankfully, there are many pollen monitoring stations in the world, so you are most likely to find accurate information about the presence and quantities of pollen in your area. Tip #5: How to Avoid Pollen Allergies? A Well-Balanced Diet According to the study “Dietary Interventions in Pollen-Related Food Allergy,” “up to 90% of pollen-sensitized individuals are allergic to foods that cross-react with pollen”. After all, our dietary habits affect our health in many ways, so it stands to reason that even seasonal allergies would have their ties to them. As Sarah Garone, NDTR of Healthline advises, “from reducing inflammation to boosting the immune system, there are a number of dietary choices that may help mitigate the miseries of seasonal allergies.” You may also benefit from avoiding foods connected to the type of pollen you are most allergic to. Tip #6: Use a face mask for relief. Wear a Pollen Allergy Mask Nothing will protect your nasal cavity, and respiratory system better than face coverings, and as a new study conducted in Turkey supports, “face mask usage can be considered a preventive measure to minimize allergen exposure in high-risk environments.” When exercising outdoors and being exposed directly to irritants, a face mask is a must-have sports accessory for protecting your airways. As pollen particle sizes typically range from 9μm (microns) to 200μm, surgical masks—which filter particles as small as 3μm—are a good option, and even cloth masks can help. That being said, these specific types of masks are not very sports-friendly options for any athlete on the go. This is where sports masks that counteract allergies come into play, and where we at NAROO can help you stay active while staying pollen-free. Why NAROO Sports Masks? Unlike the typical go-to options for masks—N95 respirators, surgical, or cloth masks—NAROO’s sports masks are designed and developed for athletes. Our filtering F-Series is not only made to filter particles as small as 1.7μm, but offers more breathability, reusability, and variety than most heavy-duty options, while improving on their filtering capabilities. An athlete who needs to comfortably and safely train outdoors—be it going on a simple run, cycling, or preparing for a professional event—needs a reliable, flexible, breathable filtering mask specifically designed for rigorous activity. NAROO masks do not require a change of filter, and retain their properties even after being washed 100 times. They are a dependable, scientifically certified solution made for reducing your exposure to pollen without reducing your time outdoors. “Intended for everyday use and for amateur and professional athletics, NAROO face covers protect people on the go in environments with pollen, dust, in hot or cold weather. They are easy-breathing and filter out environmental agents that cause breathing difficulties or trigger allergy.” — AllergyUK “Both the NAROO Mask F.U+ and F.U+ Copper are masks worth considering if you are looking for a new form of pollution protection. The masks
Natural remedy for allergies: Relief that you might be missing There is nothing quite like the great outdoors in spring, and there is nothing quite like the hit that this beautiful season can inflict on the human body. As inspiring as nature may be in full bloom, pollen allergy is an all too familiar enemy of many, including athletes. As with everything in life, there is bad news and good news here; yes, pollen could definitely jeopardize or ruin your sports goals during allergy season, but there are ways to protect yourself and your performance from it apart from medication. What Are Pollen Allergies? Pollen allergy—sometimes commonly referred to as “hay fever,” “allergic rhinitis,” or as “seasonal allergic rhinitis” by experts—is an allergic reaction to the pollen produced by plants and carried around by the wind. With one in five people being affected by it at some point in their life, it is most likely you either face it yourself, or at the very least have encountered it through family, friends, or peers. In Western countries, between 10% and 30% of people are affected. Hay fever usually appears with allergy symptoms such as: Itching in your nose, roof of your mouth, throat, and eyes Sneezing Stuffy nose (congestion) Runny nose Tearing eyes Dark circles under the eyes If these—especially a combination of them—sound familiar, particularly during pollen season then you know the culprit behind them. Now, while many of these symptoms are annoying, allergic rhinitis itself can also cause a variety of other issues that can range from significant hindrances to significant dangers. For one, those who are allergic to pollen are also prone to allergic conjunctivitis (eye allergy). But it is also theorized that upper respiratory inflammation can lead to lower respiratory issues as well. According to Yale Medicine allergist Florence Ida Hsu, MD, “You’ll find people with allergies getting recurrent sinus infections, and both can lead to respiratory symptoms, asthma, and bronchitis.” While there is a lot we still do not know about allergies, we do know that seasonal allergic rhinitis “… is often hereditary as to whether or not we develop allergies, which means it can be passed down through genes from parents to their children.” We also know that climate change is making them worse in the long-term. It is therefore always advisable to consult with your physician if you think or feel you may be affected. Most common natural remedies and techniques for allergies relief Reduce your exposure to allergy triggers In other words, stay at home, but as an athlete can you stay at home all season? In other words, stay at home, but as an athlete can you stay at home all season? It is recommended that you stay indoors during the peak hours when symptoms are most likely to occur and exercise later in the day, around sunset. During this time, the amount of spores scattered is low and the wind is light, so there will be no irritants flying into your eyes, nose, or mouth. It is also effective to choose a grass-free area for exercise to avoid stirring up spores. Clearing the sinuses Rinsing the nasal passages with saline solution (nasal rinse) is a quick, inexpensive, and effective way to relieve nasal congestion. It directly washes mucus and allergens out of the nose. Saline solution can be purchased ready-made or in a kit and added to water. If using a kit or homemade saline solution, use bottled water to reduce the risk of infection. Alternative Treatments Many natural remedies have been used to treat hay fever symptoms. Treatments that may improve symptoms include extracts of the shrub Butterbur, Spirulina (a type of dried algae), and other herbal medicines. Due to the limited number of clinical trials designed, there is insufficient evidence to demonstrate the safety and efficacy of these therapies. Acupuncture has shown limited benefit potential, but research results are mixed. How Does Pollen Affect Us As Outdoor Lovers? According to several studies, allergic rhinitis is more common in athletes than previously thought, with endurance athletes in particular having a high prevalence of it (44% of athletes). When you breathe harder and longer—which is common when exercising or competing as an athlete—you inhale a larger amount of allergens and irritants over a longer period of time. According to Katelaris et al., 2000, allergic rhinitis impairs physical performance in professional athletes by affecting sleep, decreasing the ability to concentrate or reducing physical fitness. The same study also concluded that athletes are more prone to asthma. In the survey of 214 athletes representing 12 Olympic sports, 21% reported having experienced asthma. All is not bleak, however. If you are now wondering “Can I exercise with seasonal allergies?” The answer is absolutely, YES. You simply have to exercise more cautious than others. There are many ways to reduce the health risks and comfort issues brought by pollen allergy. The tricky part is choosing—and balancing—between prevention and treatment. As Medical News Today states, “medical treatments, home remedies, and changes in some lifestyle habits can help ease symptoms of pollen allergy.” At the same time, it’s impossible to be completely free of them through treatment alone. It is necessary for you to also consider how to avoid exposure to these allergens in the first place. Staying indoors and fortifying your home environment does help, but an athlete needs that safety and comfort level on the go. Natural remedy for allergies: Wear your face mask for relief So if you need a face covering to tackle pollen head on, what is the best allergy mask to go for? Well, for one, any reduction in exposure is better than full exposure. According to a study by the Nippon Medical School in Tokyo, Japan, standard non-woven fabric surgical facemasks and glasses with side guard protection can help to a degree, but they cannot go up against wind speed and direction. N95 respirators do a better job at filtering pollen particles out, but they are some of the least comfortable, least breathable to exercise or compete with.