8 Effective ways to keep your Lungs Healthy
By R3 Stem Cell Pakistan
What is the Respiratory System?
A set of organs, tissues, and muscles works together to remove carbon dioxide and replace it with oxygen. Oxygen provides us with energy. Issues in the respiratory system can restrict the amount of oxygen in our organs like lungs, consequently making us sick.
The most visible feature of the respiratory system is the lungs. The lungs’ tissues lose their elasticity, strength, and flexibility as they grow older. Breathing becomes difficult as a result. Carelessness can also hasten the natural aging of the lungs.
The third biggest cause of mortality in 2010 was lung disorders such as asthma or chronic low respiratory disease. Even though lung problems are preventable, most of us do not make a conscious effort to keep our lungs healthy.
Their well-being should be a top priority for us. We should treat them the same way we treat other organs such as the heart, stomach, or skin. You can improve the health of your lungs by adopting certain healthy habits.
8 Effective practices to improve lung functioning
Table of Contents
Following are 8 smart changes you can make to improve the health of your respiratory system:
1. Improve indoor air
Because of all the automobiles, dust, and smoke, we usually assume that indoor air is safer than outdoor air. It is simply not true because the air inside our homes or workplace is more contaminated with toxins and other pollutants.
The steps below can be taken to ensure that the air within our homes remains fresh.
Avoid indoor smoking: Avoid indoor smoking, as this pollutes the air not only for the smoker but also for those who are nearby. Exposure to chemicals causes lung illness. Breathing becomes more difficult. Working or spending time in an environment with a lot of pollutants might make it difficult to breathe or keep your lungs healthy.
To avoid this, you might request that your supervisor take the required precautions for the employees’ health. Make sure you’re changing your environment frequently, and if you can, take a walk during your workday to help your lungs.
Install air filters: Good quality air ensures productivity. We must install air purifiers in working places and homes. If the area where you spend the majority of your time has air filters, make sure they are working.
Make a habit of cleaning: To lessen the quantity of pollution in the air, make sure you clean and vacuum your home regularly.
Consider adding plants: Choosing plants has several advantages. Greenery assures a better quality of air. They help to eliminate pollutants. This is especially important during the winter months when we avoid any outdoor activities due to the weather. Taking care of plants can soothe anxiety. Plants also provide you with the creative flexibility to elevate the interior of any room.
2. Active Workout
To function properly, the lungs, too, require strength and appropriate blood circulation. Regular exercise can strengthen your respiratory muscles while also improving your overall strength and endurance. Exercising activates the use of the lungs. Physical activity becomes delightful rather than taxing when you have healthy lungs.
Respiration exercising is important. People who regularly suffer from panic, anxiety, or asthma attacks need proper guidance from a respiration therapist. An expert can easily coach children through energy conservation, relaxation techniques, and breathing positions if they are short of breath.
3. Maintain healthier eating habits
Our health is reflected by the foods we use to fuel it. A healthy diet benefits lungs along with all the other organs. Research done in the University of Maryland medical center shows that the Mediterranean diet has positive effects on allergic respiratory diseases.
High consumption of minimally processed plant foods, like fruit, vegetables, cereals, beans, nuts, and seeds, is combined with a low to moderate intake of dairy foods, fish, poultry, as well as a low intake of red meat. Foods rich in vitamin A, C, and E, as well as minerals like zinc, potassium, selenium, and magnesium, help in respiratory health.
4. Stay hydrated
Drinking water is very important to maintain a healthy body and mind. Water prevents problems like dehydration; it helps in flushing out the bacteria from the body. Staying hydrated helps your airways and lungs to get rid of thick mucus. This is why many people are advised by their physicians to use humidifiers when suffering from respiratory infections.
5. Infection Precaution
On the brighter side, the COVID-19 pandemic has raised public awareness about the measures that are necessary to prevent the spread of respiratory infections. Most respiratory infections are transmitted by physical connection.
- It is important to maintain a safe distance from other people.
- Avoid social gathering
- Wash or sanitize hands after regular intervals.
- Get vaccinated for influenza, pneumonia, and covid- 19
- Good oral hygiene can prevent the infection from spreading in the digestive tract.
- Choose a well-ventilated space for quarantine
6. Avoid active or passive smoking
It is common knowledge that smoking causes around 80% of lung disease. Burned cigarettes have more than 7,000 harmful chemicals which can actively impair our immune system. Damage caused by smoking accounts for the majority of deaths in lung disease patients.
Lung swelling can be caused by long-term exposure to cigarette smoke. This is true not just for active smokers, but also for passive smokers. Passive smoking is defined as being exposed to tobacco fumes for an extended period, such as at work or home.
Passive smoking has the same negative consequences as active smoking. In an adequate amount of people, passive smoking alone can cause lung cancer. Passive smoking can be easily avoided by limiting the exposure to smoking fumes as well as helping smokers around us.
The most effective strategy to keep your respiratory system strong and healthy is to quit smoking. However, quitting smoking is a difficult task. This is why it is critical to encourage smokers to seek help from their physicians. Look for a smoke cessation program or group therapy to help quit smoking.
7. Check for Molds
Carbon monoxide levels that are too high in your environment might be harmful to your respiratory system. Carbon monoxide can be produced by mold and radon. These can cause our respiratory systems to get agitated, resulting in significant lung problems such as asthma or lung cancer.
Molds are a natural type of fungi. They require oxygen and can grow in places that are damp, dark, and cold. These can grow both outdoors and indoors. In the outdoors, they get rid of dead and debris but it can be hazardous indoors.
Radon is a radioactive gas that comes from the natural process of decay. Both of these elements are not easily detectable. To limit your exposure to these dangerous factors you can install carbon monoxide detectors.
8. Get in the habit of getting outside
We have discussed how much healthier the outdoors is than the indoors. You might choose an outdoor hobby to help your lungs stay healthy. Like going for walks. Playing sports such as badminton, etc.
However, be aware of the weather outside; if pollen season is in effect, stay indoors to avoid allergies. If you live in cities like Lahore, you should be aware of the smog season. Respiratory illnesses are aggravated by smog.
Regular respiratory problems can hurt a person’s mental health. There is no guilt in requesting or accepting assistance. If you’re one of the many people who suffer from breathing problems regularly, see your doctor right away.
Your condition can be improved with the help of a skilled respiratory coach, physiotherapist, or psychologist. Respiratory problems or lung disorders are not to be taken lightly; in the event of a diagnosis, seek out more current and dependable therapies, such as stem cell therapy, which can prevent the disease from advancing rather than simply treating the symptoms.