We can’t live without oxygen, our lungs take oxygen from the environment and transfer it to our bloodstream. So, our lungs are playing important role in our body. Most people want to get healthier, for this they following a typical diet, exercise, etc. But how much we care about our lungs?
Only thorough lungs we get oxygen in our body, then only we can live a healthier life, each year millions of people diagnosed as lung cancer and other lung diseases. Protecting our lungs is important, the truth is that your lungs, just like your heart, joints, and other parts of your body, age with time. They can become less flexible and lose their strength, which can make it more difficult to breathe. But by adopting certain healthy habits, you can better maintain the health of your lungs, and keep them working optimally even into your senior years.
Following these 8 tips can help to improve your lung health and keep these vital organs going strong for life;
Quit smoking or Don’t smoke
Smoking is the main cause of increases your risk of lung cancer. But that’s not the only disease it can cause. In fact, smoking is linked to most lung diseases, including COPD, idiopathic pulmonary fibrosis, and asthma. It also makes those diseases more severe.
Every time you smoke a cigarette, you inhale thousands of chemicals into your lungs, including nicotine, carbon monoxide, and tar. These toxins damage your lungs. They increase mucus, make it more difficult for your lungs to clean themselves, and irritate and inflame tissues. Gradually, your airways narrow, making it more difficult to breathe. Smoking also causes lungs to age more rapidly. Eventually, the chemicals can change lung cells from normal to cancerous.
Quitting smoking usually takes several attempts. It’s not easy, but it’s worth it, because within just 12 hours of quitting, the carbon monoxide level in your blood drops to normal. Within a few months, your lung function begins to improve. Within a year, your risk of coronary heart disease is half that of a smoker’s. And it only gets better the longer you stay smoke-free.
Exercise to breathe harder
Getting regular exercise is probably the most important thing you can do for the health of your lungs. Just as exercise keeps your body in shape, it keeps your lungs in shape too.
When you exercise, your heart beats faster and your lungs work harder. Your body needs more oxygen to fuel your muscles. Your lungs step up their activity to deliver that oxygen while expelling additional carbon dioxide.
When you exercise, your breathing increases from about 15 times a minute to about 40 to 60 times a minute. That’s why it’s important to regularly do aerobic exercise that gets you breathing hard. The more you exercise, the more efficient your lungs become.
Creating strong, healthy lungs through exercise helps you to better resist aging and disease. Even if you do develop lung disease down the road, exercise helps to slow the progression and keeps you active longer.
Avoid exposure to pollutants
When Your Lungs are young and strong, your lungs can easily resist these toxins. As you get older, though, they lose some of that resistance and become more vulnerable to infections and disease, so avoid exposure to pollutants in the air can damage your lungs and accelerate aging.
You can avoid indoor pollutants by;
- Make your home a smoke-free zone.
- Dust the furniture and vacuum at least once a week.
- Open a window frequently to increase indoor air ventilation.
- Keep your home as clean as you can. Mold, dust, and pet dander can all get into your lungs and cause irritation.
- Following tips to make a healthier home.
You can avoid outdoor pollutants by;
- Try not to go outside during peak air pollution times.
- Avoid exercising near heavy traffic, as you can inhale the exhaust.
- If you’re exposed to pollutants at works like construction, mining, and waste management, etc be sure to take all possible safety precautions.
Infections can be particularly dangerous for your lungs, especially as you age. Those who already have lung diseases like COPD are particularly at risk for infections. Even healthy seniors, though, can easily develop pneumonia if they’re not careful.
keep your hands clean, wash regularly with warm water and soap, and avoid touching your face as much as possible to avoid lung infections. Drink plenty of water and eat lots of fruits and vegetables to help avoid infection because they contain nutrients that help boost your immune system.
Simple deep breathing
Deep breathing can help you get closer to reaching your lungs’ full capacity.
As you slowly inhale, consciously expand your belly with awareness of lowering the diaphragm. Next expand your ribs, allowing the floating ribs to open like wings. Finally, allow the upper chest to expand and lift.
After this, exhale as completely as possible by letting the chest fall, then contracting the ribs and, finally, bring the stomach muscles in and up to lift the diaphragm and expel the last bit of air.
Be aware of your belly rising and falling as you practice. When you do these exercises, you may also find you feel less stressed and more relaxed.