Every time you inhale, air enters your lungs and oxygen moves from your lungs to your blood. Then, if you exhale, carbon dioxide moves from the blood to the lungs, and it will be expelled when you breath out. These happen many times every day unless you have a respiratory problem that is why taking care of our lungs should be everybody’s priority.
Here are some tips to keep your lungs healthy:
Do not smoke. Cigarette smoking is the major cause of lung cancer and persistent obstructive pneumonic illness (COPD), which incorporates chronic bronchitis and emphysema. Over time cigarette smoke can damage lung tissues and may trigger changes that may develop into cancer. So, it is better to stop from cigarette smoking to save your life.
Avoid exposure to indoor pollutants. Chemicals from smoke in the working environment or within your vicinity can be a possible cause for lung disease. Secondhand smokers usually get lung problems more often. Make your place and car smoke-free. Avoid working in a place that can expose you to the indoor pollutants.
Reduce exposure to open air pollution. Sometimes, the air quality outside is unhealthy to breathe. Dusts and smoke outside can also cause lung problems.
Prevent Infection. A cold or other respiratory disease can occasionally become very severe. There are things that you can do to protect yourself:
- Wash hands often with soap and water.
- Avoid crowds during the cold and flu season.
- Good oral hygiene can defend you from the microorganisms in your mouth leading to infections.
- Get vaccinated every year against influenza and pneumonia. COVID-19 vaccination has been also encouraged to prevent from severe illnesses.
- If you get sick, protect the people around you, including your loved ones, by keeping your distance.
- Regular check-up will help you prevent from different lung problems.
- Being physically active can help keep your lungs healthy.
Here are few examples of foods that keep your lungs healthy;
Good: High-Fiber Foods. Research revealed that individuals who eat more fiber have healthy lungs than those who don’t eat much. Other fiber-rich foods incorporate whole-wheat spaghetti, baked beans, chia seeds, quinoa, pears, and broccoli are great for the lungs.
Bad: Processed Meats. Food analysts discovered that the nitrites used in preparing and protecting cured meats can cause lung inflammation. Bacon, ham, frozen meat, sausage and other processed meat products should not be consumed daily.
Good: Coffee. Research points a link between regular coffee and healthier lungs. This could be due to the caffeine’s anti-inflammatory and antioxidant effects.
Bad: Too Much Alcohol. Too much alcohol in your body can harm your lungs as well as your liver. Sulfites in alcohol can worsen asthma symptoms, and ethanol affects your lung cells respectively. Health experts don’t recommend drinking alcoholic beverages more often and if you can’t avoid doing so, make sure to keep it in moderate.
Good: Berries. Blueberries and strawberries are rich in a flavonoid called anthocyanin, which gives them their colour and also have strong antioxidant. Research suggests this pigment can slow down your lungs’ natural decline as you get older.
Bad: Too Much Salt. Individuals who enjoyed lots of salt in their food are more likely to have long-term bronchitis and high-sodium diet can cause asthma. It is recommended to go for less salt. Limit your salt consumption to 1,500 to 2,300 mg per day.
Good: Leafy Green Vegetables. One study found that green leafy vegetables (Chinese greens) are mainly good for the lungs due to high in carotenoids which are known as antioxidant.
Undeniably, lung disease threatens your life. Protecting your lungs and keeping it healthy in a proper way can help you live longer.
PNFP Karla P. Calapardo, RND
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