Breathing in general is our lifeline and it is responsible for several bodily functions like breathing in oxygen which is carried all over the body, providing stamina making one capable of several activities, and removing carbon dioxide. The pair of lungs is the major organ behind the process of breathing and it requires extra care and effort for a person to go a long way. For healthy breathing and lung health, there are several actions to be taken like a change of lifestyle and a few other practices to Improve lung health and overall well-being.
The human lungs are responsible for healing when you encounter an injury or other parts of the body by helping regenerate lost or damaged cells. The lung is about to decline after an individual’s 40s 50s or 60s making them less active in physical activities yet lead a normal life.
Quit Smoking
This is arguably the most effective tip to Improve lung health and overall well-being. Smoking these days is justified as a part of personal liberty and lifestyle yet the most dangerous and lung-killing activity you could do. Smoking causes lung issues such as Obstructive pulmonary disease COPD and lung cancer it damages the soft sponge-like lung tissues hence stop smoking and if you find it difficult refer the help of a professional
Stay away from Indoor and Outdoor Pollutants
Getting exposed to indoor and outdoor pollutants is common and minimizing the interaction improves your lung health. To do this get an air purifier in your room and good ventilation. While you are outdoors wear a mask and use products that are healthy and natural to minimize the risk. Also, avoid staying or traveling in industrial places or high-traffic areas if possible to stay safe from outdoor pollutants.
Exercise Regularly
Regular physical activity like exercise accompanied by slight cardio such as walks jogging, cycling, swimming, and aerobics are sure to enhance lung function over time. Ensure to make good efforts and stay consistent as well as not to overtrain to exhaust you.
Practice Breathing Exercises
Sounds simple but breathing exercises are an underrated way to improve lung health. It enhances lung capacity and airflow. Popular techniques like pursed-lip breathing and diaphragmatic breathing would assist you in making your respiratory muscles and enhancing oxygen exchange.
Maintain a Healthy diet
Consume a balanced and healthy diet which includes, nutrient-packed fruits, vegetables, lean proteins, and whole grains. Also remember to consume berries, leafy greens, and nuts due to their anti-inflammatory properties as well as lung support.
Stay Hydrated
Ensure to drink a sufficient amount of water for the respiratory system to function adequately. It also helps the lungs to get hydrated which aids the lung to get rid of irritants and enhance or make way for the movement of mucus.
Avoid Respiratory infections
To prevent infections catching your lungs, practice good hygiene like washing hands with soap and water and get vaccinated in case of recommendations for preventing any viral disease. Good hygiene also means to be in a neat and healthy environment or clean your home and premises.
Maintain Good Posture
A steady and stable posture ensures the air to flow properly and expands the lung to its maximum granting you comfortable breathing. If not that will restrict the lung capacity and hence avoid bad posture while sitting, standing, or sleeping to promote easy breathing.
Minimize the exposure to allergens
Keep allergens away especially a few that trigger the respiratory system. Identify them and keep indoor spaces clean. Dust mites, bed bugs found inside the bed, and pet dander are the most triggering allergens that need to be kept away.
Get regular checkups
A routine check-up won’t do any harm as regular screenings could determine any underlying issues or early detection helping you to manage and take necessary actions over lung conditions which might be crucial for lung health.
Avoid vaping and E-Cigarettes
These are similar to smoking but minimize the risk hence some people vape or jump from smoking to vaping. Understand that the process is still smoking and these devices use nicotine and other substances that are highly addictive and cause similar effects as smoking therefore do avoid these options as well.
Proper stress management
Chronic stress can affect the breathing patterns. Practice stress relieving techniques like meditation, Yoga, or mindfulness to relax and support healthy breathing as stress could manifest into physical symptoms which include improper breathing.
Other tips include taking the advice of an expert in case you encounter persistent respiratory issues or difficulty in breathing. This will get you guidance and safety measures crafted to your condition such as treatments or health practices. Sometimes Breath-holding exercises while swimming or casually is a great practice that ensures increasing the lung capacity.
Be cautious if you see signs or symptoms like Breathlessness, Frequent coughing, weight loss, Wheezing, Chest infections, Mucus production, and Coushing of blood as these might be symptoms of a weak heart. A few problems happen due to aging and a few others due to several other conditions of health. In some cases, the environment you live in could be contributing highly to your poor health hence do take immediate action. If you want to know whether your lung is okay notice patterns such as easy breathing and not forced. If it also makes you feel good that’s a green flag as you have a healthy pair of lungs.
Conclusion
Improving lung health can be a slow and effort-requiring process. This may include adjusting your lifestyle and taking necessary actions such as diet, exercise regular checkups, and stress management. Aside from the bare actions of these steps make sure to do them consistently to find results. Remember do not treat yourself too much if things are out of your control and rush to a healthcare expert. Take treatments if you have underlying health conditions which include limiting your favourite activity in some cases. All these are the right approaches to improve lung health and promote good breathing and overall health making you go a long way.
References
- World Health Organization. Global tuberculosis control: surveillance, planning, financing. Geneva, WHO, 2004.Google Scholar
- World Health Organisation: Chronic Obstructive Pulmonary Disease (COPD) [Internet]. (Europe); [cited 2021 Mar 5] Available from: https://www.who.int/news-room/fact-sheets/detail/chronic-obstructive-pulmonary-disease-copd.
