12 August 2020, Cagayan de Oro City – The role of our lungs is the exchange of gas known as respiration or breathing. During respiration, oxygen from incoming air enters the bloodstream, and carbon dioxide leaves the blood. A reduced lung function means that its ability to exchange gases has decreased.
Asthma, chronic bronchitis, emphysema, chronic obstructive pulmonary diseases (COPD), and lung cancer are examples of lung diseases. Moreover, having healthy lungs in the middle of the COVID-19 crisis is also very important. Thus, preventive measures must be done to keep the lungs intact.
As early as possible, people should already be mindful of keeping the lungs healthy through healthy diet, and avoiding pollution, exposure to harmful chemicals, and the use of tobacco. The food that we eat can make or break our bodies—the nutrients that we get in food even has benefits to our lungs! Know how to better take care of your lungs through good nutrition:
Protein helps build muscle mass. To breathe, we use the muscles of the diaphragm, intercostal muscles, muscles of the abdomen, and sometimes even muscles in the neck. Based on the Pinggang Pinoy, protein intake should consist of 17% of the plate or two servings matchbox sizes of meat for recommended daily consumption. Sources of protein-rich foods are meat, chicken, fish, egg, and legumes.
Antioxidants are essential for maintaining optimal health. These substances help fight oxidation, which is a normal chemical process. Antioxidant-rich foods contribute to the neutralization of those free radicals that destroy lung cells. The damage to lung cells caused by free radicals can lead to cancer and poor lung health. Foods that contain the highest levels of antioxidants are typically plant-based, and those with Vitamins C and E are known to help with overall lung health. Known sources of these antioxidants are fruits and vegetables such as berries, calamansi, mango, pineapple, bell peppers, tomatoes, malunggay, broccoli, and red cabbage.
Limit high intake of salt and sodium. Excessive sodium in the body causes water retention, which may hinder normal breathing. According to Philippine Dietary Reference Intake (PDRI), recommended nutrient intake of sodium is 500 mg among adults.
It is important to keep hydrated as well. Drinking enough water maintains the thin lining of mucus inside our lungs, and helps our organs do its function better. Drink 8-12 glasses of water a day.
It is also essential to eat smaller meals during the day if you're having trouble eating so that the lungs can have more room to expand. A full stomach makes it harder for the diaphragm to move down, which causes shortness of breath during and after meals. Chewing slowly with mouth closed prevents swallowing of air. Stay away or limit foods that cause gas. Gas makes the stomach swell and press on the diaphragm. These foods can include onions, cabbage, apples, peaches, and melons. Aside from following a healthy diet routine, it is also essential to have an aerobic exercise for 30 minutes to 1 hour daily to improve lung capacity and ward off diseases that might impact the lungs.
Smoking tobacco can lead to lung cancer and COPD, including chronic bronchitis and emphysema. Smoking leads to a narrowing of the airways in which inflames the lungs and destroys the tissues over time. The 2018 Expanded National Nutrition Survey (ENNS) reveals that 21.59% of Filipinos aged 20-59 years old, and 16.3% among 60 years old are smokers. Both first and second-hand smokers are prone to these illnesses. Make your home a smoke-free area as much as possible.
Other ways to prevent the spread of respiratory infections is to include proper handwashing, avoiding crowds in flu season, and asking health providers about influenza and pneumonia vaccinations.
Always refer to nutritionist-dietitians or health care providers for consultations especially on proper diet Regular health checks, even when feeling well, can detect problems in the early stages and is easy to be treated. Remember also to follow the principles of Pinggang Pinoy which are to eat in moderation, variety, and balance to attain needed nutrient intake of the body. (ND II Angelique Jean Maggay)
References:
National Jewish Health 2013. Understanding exercise, diet and lung disease. 1400 Jackson Street Denver, Colorado 80206. https://www.nationaljewish.org/NJH/media/pdf/pdf-Understanding-ExerciseDietLungDisease.pdf. Retrieved 12 August 2020.
Philippine Dietary reference Intakes 2015. https://www.fnri.dost.gov.ph/images/images/news/PDRI-2018.pdf. Retrieved 12 August 2020
Patalen, C., F. 2018. Current smoking, among adults 20 years old and above; and 60 years old above: Philippine 1998-2018. https://www. Fnri.dost/gov.ph/images//sources/eNNS2018/Adults and elderly.pdf. Retreived 12 August 2020
Unity Point Health 2020. Antioxidant rich foods for lung health. Retrieved from https://www.unitypoint.org/livewell/article.aspx?id=1e49782d-8bf3-4347-94ed-66cdc5e6d891. Retrieved 13 August 2020.
