You breathe in and out without a second thought, but you should never benefit from respiratory and lung health. Although commonly associated with ageing or a weakened immune system, respiratory problems can affect anyone.
Luckily if you want to keep your lungs strong for life, there are some relatively simple steps you can take.
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| Improve Your Lung Health |
Here are 13 lung health tips that you should try today
1 Avoid smoking cigarette
Smoking is the main culprit of lung disease. Secondhand smoke also destroys the lungs, and children and non-smokers spend time in areas where cigarettes are allowed, also susceptible to respiratory damage. If you smoke or are around people who smoke regularly, making some lifestyle changes to reduce exposure to cigarette smoke can greatly improve the health of your lungs.
2 get some fresh air
One of the best recipes for healthy lungs is to get out and about in a big city or area not full of airborne contaminated vehicles but in a remote forest or park with lots of trees. A study by the US Forest Service found that fresh air created by trees through photosynthesis fundamentally improves air quality. The study showed that the mere presence of trees helped prevent 850 deaths and 670,000 cases of respiratory problems in 2010.
3 brush your teeth
Yes, your oral hygiene can affect the health of your lungs. Bad bacteria in your mouth the cause of gum disease can cause problems in your lungs. A 2011 issue of the American Academy of Periodontics showed that worse dental hygiene was found in patients with respiratory illnesses than without teeth which may be caused by oral bacteria that pass into the lungs via respiration. To keep those germs at bay, brush your teeth twice daily, thread and visit your semi-annual dentist.
4 React quickly to signs of illness
Treat any symptoms of cold or flu immediately so that pneumonia or bronchitis does not increase as both diseases can have permanent adverse effects on your lungs. Get annual flu experience if you can attend regular checkups with your doctor.
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| Improve Your Lung Health |
5 Install a carbon monoxide detector
Although you cannot see or smell carbon monoxide (CO) exposure to the gas can deprive blood cells of oxygen, pushing your respiratory system into overload. The best way to prevent carbon monoxide poisoning is by investing in a carbon monoxide detector to let you know that gas is present. Dozens of CO finder models are available for both homes and garages, so it shouldn't be hard to find one that fits.
6 Check out radon
Like carbon monoxide radon is another dangerous gas that can leak into your unseen house. Exposure to radon in large amounts can cause lung cancer and other complications, so it is important to check your household level to make sure you are not at risk. The Environmental Protection Agency suggests using a radon test plot to determine the radon level of your home, although there are professional services that can also conduct tests.
7 Participate in regular aerobic exercise
Experts at Rush University Medical Center say that resting lungs are only getting air at about 50% of their capacity. To improve that figure, start exercising your lungs by exercising regularly. Aerobic or cardio exercise is best for your respiratory system because it uses both the heart and lungs, improves their stamina and how well oxygen is increased in your body. Walking, walking and swimming are all types of aerobic exercises that can improve lung health.
8 expand your upper body
Stretch throughout the day before and after exercise, with a special focus on the upper body. Stretching will improve the performance of your diaphragm and intercostal muscles the muscles you use to suck and exhale - between your ribs. Some good diaphragm openers you should try to include stretching your arms or resting on a chair to make more room in your chest to stretch your lungs.
9 Try breathing techniques
How well your body uses oxygen with some targeted breathing exercises. The American Lung Association recommends followed by lip and abdominal breathing for 5–10 minutes a day to strengthen your respiratory muscles and help breathe after little effort. Counting your breath at longer intervals starting from four seconds to nine or ten seconds to breathe in and out - can also help improve your lung capacity.
10 Limiting Irritant Exposure
Any breath you breathe can damage your lungs including air pollution, chemical fumes and pesticides so avoid coming into contact with them when possible. Try to stay indoors during bad wind days and limit the use of harsh repellents or weed killers.
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| Improve Your Lung Health |
11 indoor air quality improvement
Pollution is not limited to the outdoors. Moulds, fireplaces, wood-burning stoves, dust mites, and pet dust are all major suspects that can damage your lungs. Clean the air filters for your air conditioner regularly and consider an indoor air filter to remove those harmful particles as well.
12 Eat straight
Some foods can protect your lungs. Antioxidant-rich green vegetables are particularly useful, such as broccoli and kale. The flavonoids found in apples help to open the airways, as well as vitamin C and even caffeine.
13 Follow safety precautions during home maintenance
Some of your domestic activities may put you at risk of absorbing additional contaminants such as remodelling, woodworking, and painting. Wear a mask to protect your lungs from sawdust and fumigation, and only work in well-ventilated areas. Use caution when working in areas that may contain lead or asbestos.
Remember good lung health is essential for overall health and well-being. Use these tips and you will breathe easier knowing that you are keeping your lungs healthy and strong.
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