Simple ways to improve lung health
Lungs are vital organs of our body. The main function is to supply capillaries with oxygen so that blood can get oxygenated. When lungs expand, we inhale oxygen and when lungs compress, we exhale carbon dioxide. They are the active organs that do not care to rest. Throughout the day, we end up breathing approximately 25,000 times. Yet, we do not care for them. We work hard to follow a healthy lifestyle so that we can enjoy health and fitness but the thought of improving or maintaining lungs health never cross our minds. The thought only crosses our mind when we start experiencing some sort of trouble related to them such as some infections or breathing troubles. There are various ways which are simple yet effective which help in promoting good lung health and keep them strong and healthy for a longer time.
Here are a few ways that help in improving lung health-
Go for regular medical checkups
Most of the lung diseases in their early stages do not yield any symptoms and thus go undetected. Only when they take serious forms, an individual starts experiencing symptoms. In such cases, lung health gets deteriorated to such an extent that it becomes difficult to bring back the health. Thus, it is wise to go for regular health checkups where a doctor will be able to diagnose whether lungs are functioning normally and enjoying good health. Early detection of lung disease or any trouble sign will help in an early correction.
Moreover, it is necessary to visit a doctor if symptoms such as breathing trouble, shortness of breath while carrying out simple tasks, repeated dizziness, persistent cough for a long duration or pain is experienced during breathing. All these symptoms are related to lung disorders. Never take medicines on your own in order to correct the symptoms. Take drugs that are prescribed by the doctor.
Avoid smoking, exposure to secondhand smoke and pollutants
Smoking deteriorates overall health and in particular, lung health. Smoke coming out of cigarette is full of toxins responsible for causing serious lung-related disorders such as COPD and lung cancer. Smoking narrows down the air passages. Consequently, breathing becomes uneasy and difficult. It can cause inflammation and edema in the organs. It can also destroy the tissues of the lungs and as a result, the scope from suffering from lung cancer increases greatly. Thus, if an individual is suffering from lung disorders or facing any symptoms should quit smoking as early as possible so that further damage stops. Others who are healthy should also quit it to prevent the risk of suffering from any such diseases in the future.
Secondhand smoke is full of toxic content. It can greatly affect lung health. Thus, those who do not smoke are not completely safe unless they adopt measures to avoid getting exposed to secondhand smoke. There are certain ways that if followed can prevent exposure to secondhand smoke such as working, dining, lodging in smoke-free places. Not allowing people around us to smoke especially when they are in our home, office or vehicle. Avoid going to places that allow smoking. Using a mouth mask also helps to some extent.
Not only smoke coming out from cigarette is poisonous, there are many other pollutants in the air that can harm lung health and deteriorate overall health of an individual. Products that are used in laundry and air fresheners contain synthetic odor and they can also release chemicals that are poisonous. Inhaling of such pollutants can also help deteriorate lung condition. Avoid going in areas where industries are located and which are polluted. Try to minimize pollution as much as possible by opting to walk or go for bicycle riding instead of using vehicles.
Follow a healthy diet
Certain nutrients which when included in daily diet plan boosts lungs to carry out the functions effectively. Moreover, they detoxify the body by getting rid of toxins that are harmful and thereby also help in cleansing the lungs. Make sure to fulfill daily protein requirement of the body from good sources such as milk and milk products, healthy nuts, poultry, and fish. It is because protein helps to keep the muscles of the respiratory system strong and healthy. Try to incorporate foods that are detoxifying in nature and rich in antioxidants. Some of them are garlic, ginger, onion, apples, turmeric, green tea, pomegranates, and grapefruit. As far as carbohydrate is concerned, try to eliminate or restrict calorie intake coming from simple carbohydrates such as soft drinks, sugar, desserts, etc. Instead, include foods that are rich sources of complex carbohydrates such as various fruits, vegetables, and sprouts. As far as fat is concerned, restrict consumptions of foods that are rich in saturated or trans-fat and choose polyunsaturated or monounsaturated sources of fat that are devoid of cholesterol. Folate helps in protecting the lungs from certain diseases such as chronic obstructive pulmonary disease. Thus, consume foods that are rich sources of folate such as black beans and lentils. Vitamin C, in particular, is very essential to keep the lungs healthy. It protects the lungs against diseases and substances that can cause harm to it. Eat plenty of fruits and vegetables that are rich in vitamin C.
Lung capacity can be increased if an individual exercise daily or regularly. When lung capacity increases, its functioning improves. Thereby it efficiently supplies oxygen to heart and muscles. Consequently, an individual will enjoy the overall health and fitness. Lungs are surrounded by muscles. It is important to keep these muscles strong. Exercises strengthen these muscles. Carrying out intense cardiovascular exercises 5 days a week for 15-20 minutes will do the trick. Aerobic exercises such as jogging, walking, biking also help in increasing lung capacity. Swimming is also equally beneficial and should be carried out at least 3-4 times a week.
Most of us usually breathe from the chest. Instead, belly breathing should be practiced. Belly breathing is good for lung health. Breathing deep allows more air inside the lungs. As a result, more amount of oxygen enters which can then be transported throughout the body. When the increased amount of oxygen reaches the body including lungs, it promotes health.
It is important to breathe frequently and deeply during the exercise session. It is through breathing that we inhale oxygen available in the air and allow it to enter inside our body. Insufficient supply of oxygen to vital organs of the body makes them prone to diseases and disorders. Thus, to prevent lung diseases, it is important to practice deep breathing exercises on a daily basis. Deep breathing exercises not only make the lungs strong but also help in eliminating accumulated toxins from the lungs. Consequently, airways get cleared and lungs perform effectively.
Bring improvement in indoor air
Make sure the ventilation is adequate. Do not use aerosol sprays and cleaners that have a very strong odor or are harsh in nature. Certain indoor plants such as aloe vera, fern, peace lily, spider plant, and bamboo palm help to purify air naturally. These plants filter out harmful compounds such as benzene, trichloroethylene, and formaldehyde.
Correct body posture
Our body posture will decide how much room lungs get to enjoy. Lungs are among those soft body structures which cannot make room for themselves. Thus, to keep them healthy we need to provide more room for them and the best way to do so is by improving our body posture. Sit on a stable chair. Lean in a backward position. This posture lifts the chest portion while an individual continues to deeply breathe. Follow this technique a few times throughout the day to offer more room to lungs.
Do not slouch. Always sit straight. Slouching decreases the lungs breathing capacity. The reason is that slouching causes diaphragm to contract. Consequently, the body takes breaths which are short and shallow instead of deep and long ones. This kind of short and shallow breathing deprives lungs of enjoying an adequate amount of oxygen. As a result, it expels less amount of carbon dioxide. Thus, it is important to make sure that the body is in the right posture all the times. It is important to keep it straight and tall. Even during working hours, take frequent breaks and carry out simple exercises such as stretching and deep breathing.
Our body is naturally designed to offer protection to the lungs. Our defense system prevents entering of microorganisms and dirt inside our lungs. Still, a number of harmful and toxic substances can cause damage to the lungs and airways. Consequently, lungs functions deteriorate leading to lung diseases such as asthma, pneumonia, tuberculosis, chronic obstructive pulmonary disease, lung cancer, bronchitis and many more. However, there is a number of things which we can do to boost our lungs health and decrease the risk of suffering from lung diseases. The above mentioned simple ways keep lung diseases at bay and help the lungs to function properly. As a result, we can not only enjoy good lung health but overall physical health and wellness. All we have to do is to make simple changes in our diet plan, lifestyle and adopt a healthy living to boost our lung health.
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