Simple Tips to Improve Lung Health
Breathe naturally and easily with healthy lungs!
If we breathe daily – we need to take care of our lungs daily (😉 Ummm – we breathe all the time – then..😔)
- Breathing Exercises
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- Belly breathing
Also called diaphragmatic breathing, the exercising starts by breathing in through your nose. Once you do that, the belly fills up with air. It would be better if you were in a slight ‘lie down’ position for this exercise. Next, breathe out through your mouth and put your hands lightly on your belly to feel it rising and falling. Relax your shoulders, neck, and entire body while at it.
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- Pursed lip breathing
Breathe in through your nose and breathe out through your mouth almost twice as long, with pursed lips. This helps in keeping your airways open for a long time.
You may also join breathing clubs in your area, if any, to get associated with “like-headed” people (I coined this term for people headed in the same direction 😎)
- Avoid Smoking
As per a study by the Centers for Disease Control and Prevention (CDC), health risks and resultant deaths from smoking are more than from the below factors combined.
- Alcohol use
- Drug use
- HIV
- Fire accidents
- Road accidents
Millions of people die annually as a result of cigarette smoking. It causes respiratory diseases, cardiovascular diseases, COPD, and cancer. Lungs are the main organs impacted by smoking as smoke damages the airways and tiny air sacs found in the lungs. Asthma, chronic bronchitis, emphysema, and lung cancer are some of the dreadful diseases caused by smoking.
- Right Posture
Your sitting posture has an impact on your lungs and heart. This is specifically true for people with a sedentary lifestyle. Poor posture may cause breathing problems as it can tighten your chest and doesn’t give enough space for the lungs to expand and take in and circulate required oxygen to the body. Sitting straight and upright might help with a proper ‘breathing’ space for the lungs.
- Healthy Foods
Eat healthily, breathe healthily. Some of the foods recommended for good lung health are:
- Peppers – source of Vit. C
- Beetroot – source of nitrates
- Pumpkin – source of carotenoids
- Apple – source of antioxidants
- Turmeric – antioxidant and anti-inflammatory effects
- Blueberries – source of nutrients
- Tomato – source of lycopene
- Red cabbage – source of anthocyanins
- Green tea – source of Epigallocatechin gallate (EGCG)
- Olive oil – source of Vit. E
- Oysters – source of zinc, copper, selenium, and B vitamins
- Edamame – source of isoflavones
- Yogurt – source of potassium, phosphorus, calcium, and selenium
- Coffee – source of caffeine and antioxidants
- Brazil nuts – source of selenium
- Cocoa – source of flavonoid antioxidants
- Lentils – source of nutrients
- Anchovies – source of iron, calcium, and selenium
- Barley – source of fiber
- Leafy green vegetables – source of magnesium
- Avoid Pollutants
Pollutants in the air pose a direct threat to your lungs. Hence, we, especially people with chronic respiratory conditions like asthma and bronchitis, should avoid highly polluted surroundings. These days, since we all are very particular about sanitizing and disinfecting whatever and wherever we can (and we should), we must be cautious about the substance we use for the same, specifically around people with such problems. Also, avoid being a passive smoker (it can be more dangerous than active smoking).
- Stay Hydrated
Drinking water makes breathing easy, as it helps thin the mucus lining of your lungs and airways. A thick and sticky mucus slows down the body’s respiratory process.
- Physical Activity
Physical exercise and a physically active routine keeps the lungs healthy. With exercise, the lungs become stronger, work hard to supply the required amount of oxygen to the muscles, and hence strengthen the entire breathing process. It ultimately reduces the risk of severe health problems including lung cancer.
The best way to avoid lung infections is to keep your hands clean. Wash them thoroughly with soap and water, use appropriate sanitizers, and avoid frequent touching of your face. For more information on the same, kindly read our above linked blog published recently to commemorate the infection prevention week.
- Laugh Heartily
😆 Staying happy and having a good laugh resonates with good health physically, emotionally, and psychologically. It lightens the mood and lessens the stress. With laughter, the lungs work hard as the muscles of your chest, diaphragm, and abdomen tighten. The lungs expand and provide more space for oxygen exchange.
- Regular Check-ups
If you are someone already suffering from COPD or any other lung disorder, then it is advisable to have regular follow-ups with your doctor (or as prescribed). Plus, the doctor must be consulted immediately if you observe some untoward symptoms. Furthermore, staying up-to-date on our vaccinations is something we need to take care of always.
Besides the ongoing Respiratory Care Week, our blog also aims to address and appreciate the upcoming World Lung Health Day on 27th October 2021.
So on this Lung Health Day, laugh a lot, sit straight, don’t smoke, drink a lot of water, stay physically active, eat healthy, stay safe, & REPEAT!
Avani Raj Arora
62 thoughts on “Simple Tips to Improve Lung Health”
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