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How to Keep Your Lungs Strong and Healthy

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The lungs are an essential respiratory organ, located near the backbone on either side of the heart. Their main function is to transport oxygen from the atmosphere into the bloodstream and to release carbon dioxide from the bloodstream into the atmosphere. The body’s cells need the oxygen to work and grow.

The lungs never rest. In just one day, a healthy person breathes nearly 25,000 times.

The body has a natural defense system designed to protect the lungs. This works very well most of the time, keeping out dirt and fighting off germs. However, several harmful substances can damage the airways and threaten the lungs’ ability to work properly, which can lead to lung disease.

Some common lung diseases are asthma, chronic obstructive pulmonary disease (COPD), bronchitis, pneumonia, emphysema, cystic fibrosis, tuberculosis, lung cancer and acute respiratory distress syndrome (ARDS). People with lung disease have difficulty breathing and some diseases can even lead to respiratory failure.

There are many things that you can do to keep your lungs functioning properly. Simple lifestyle changes, dietary changes and healthy habits can be highly beneficial for your lungs.

how to make lungs healthy and strong

Here are some of the ways to keep your lungs strong and healthy.

1. Quit Smoking

quit smoking

If you smoke, it is time to quit to improve the condition of your lungs. Cigarette smoke contains thousands of harmful chemicals, some of which can cause health problems. In fact, smoking is the major cause of serious lung diseases like lung cancer and COPD.

Cigarette smoke can narrow the air passages and make breathing more difficult. It causes chronic inflammation or swelling in the lungs. With time, cigarette smoke can destroy lung tissues, which in turn increases your risk of lung cancer.

If you suffer from any kind of lung disease, giving up smoking can help manage your condition and improve your quality of life.

Be determined to quit smoking and get help from professionals if needed.

2. Avoid Secondhand Smoke

avoid seconhand smoke

Non-smokers must avoid exposure to secondhand smoke to improve the condition of their lungs. Secondhand smoke is highly toxic and can cause havoc to your lungs and your overall health. Here are some things you can do to avoid secondhand smoke:

  • Do not allow other people to smoke in your home, car or workplace.
  • Support businesses and activities that are smoke-free.
  • Avoid public places that permit smoking.
  • Stay at smoke-free hotels when traveling to avoid residual smoke from previous patrons.

3. Limit Your Exposure to Pollutants

pollution

In addition to cigarette smoke, there are various other pollutants present in the air that are harmful for your lungs as well as overall health. Even the synthetic fragrances used in various laundry products and air fresheners emit toxic chemicals.

  • Avoid highly polluted and industrialized areas.
  • Do your bit to minimize outdoor pollution and help create a cleaner environment. For example, whenever possible, walk or ride your bicycle instead of driving.
  • When building or remodeling your house, opt for eco-friendly options like formaldehyde-free cabinetry, linoleum instead of vinyl flooring, low or no VOC paints, etc.

4. Improve Indoor Air

indoor houseplants

In a late 1980s NASA study, it was found that several houseplants act as natural air purifiers as they filter out common volatile organic compounds (VOCs) including formaldehyde, benzene and trichloroethylene.

Use at least 2 houseplants per 100 square feet of space. These plants should be in 10- to 12-inch pots.

  • Get indoor plants such as a fern, spider plant, peace lily, bamboo palm, aloe vera, English Ivy, dracaena, and others. Make sure to keep the foliage dust-free. Also, do not overwater the plants as it may lead to mold growth.
  • Minimize the use of harsh cleaners and cleaners with strong fragrances.
  • Avoid using aerosol sprays.
  • Ensure adequate ventilation.

5. Do Deep Breathing Exercises Daily

deep breathing

Breathing feeds oxygen to every cell in the body. Without sufficient oxygen, people are more prone to lung problems and even heart disease.

With regular deep breathing exercises, you can easily strengthen your lungs. It can also help clear out toxins that may have built up in the lungs. This in turn helps improve lung performance and clear airways.

  1. Sit down in a relaxing and quiet place.
  2. Close your eyes, and breathe in deeply through your nose.
  3. Count to five, slowly inhaling the entire time.
  4. Hold your breath for a few seconds, then exhale slowly.
  5. Repeat this breathing exercise 6 to 8 times.
  6. Perform this deep breathing exercise on a daily basis to help cleanse your lungs and keep you stress free.

If you are not able to master the art of deep breathing, join a breathing club where people with lung and breathing problems can learn about this technique.

6. Play a Wind Instrument

play a wind instrument

You can play a wind instrument like a flute, oboe, tuba, saxophone, mouth organ or clarinet to improve your lung health. You need to use your lungs’ capacity to the fullest to play any of these instruments. This gives your lungs a regular workout and helps improve their air capacity.

Learn how to play a wind instrument to increase your lung capacity. Also, singing works the diaphragm and keeps your lungs healthy.

If music and singing are not for you, try to blow a balloon using deep breaths to increase lung capacity. Blow a few balloons daily to improve your lungs’ ability to pump more air, stronger and longer.

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22 thoughts on “How to Keep Your Lungs Strong and Healthy”

  1. This is amazing ! Really… for us smokers.. how do we reverse the situation? I have found it difficult to quit smoking despite catching up with age.

  2. really if you want to live healthy immediately quit smoking this is the main cause of all the chronic diseases in a human body and cause of cancer .I was chain smoker since last 20 years and know left the smoking since last five years feeling very fresh and healthy improving internal strength and assuming that new pleasure of good life .Leave smoking you will not die but still smoking you can die earlier .when you quit smoking there should not be alternative of smoking totally stopped assume that from today lord shiva given you the opportunity of new life .ok all the best for healthy life without smoking
    REgards

    RSRAWAT

  3. I have never smoked, I exercised my lungs by dancing ballet, I live in a National Forest and have the best oxygen, those around me who smoke make sure to do it in the garage or outside, I studied classical singing and received voice lessons from age 14 to when I was 30, I sang at nearly every funeral and wedding my large family ever had, and at church, I exercise my lungs four times a day and can hold my breath for 30 seconds. I still got asthma and have to take treatments four times a day and sometimes my lungs hurt. I take my medicine faithfully and rightly. I got a good bit worse later in life because I got really sick from something that wasn’t my fault and it hurt me. I’m now an old lady and my asthma could be really bad, but isn’t because I take care of myself. My asthma is hereditary, but how bad it is depends on me, and I won’t be like an ancestor who died from one asthma attack. It all depends on me and what I do to protect myself.

  4. RJS, hello, I brought my brother to the doctor yesterday(December 14,2017). My brother had a cancerous tumor on his kidney. They took his kidney out. His doctor told him to sing for 20 minutes every day. His doctor is Chinese & he said he sings “God Bless America” everyday. It’s very good for the lungs.

  5. I smoked for seventeen years, from ages 40 to 57. Now I’m 65 and I have excellent lung health, except for a recurring cough. I have maintained a running program since I was 25 (maybe 30 miles a week when I was young, and about 5 miles a week now, as my legs are not as strong as they once were), and this has left me with good wind, and a healthy heart. That is, if you exercise in such a way that you end up breathing heavily, you can beat the harms of smoking. That is my experience. Probably a certain amount of genetic luck is at play here, since obviously some people have bad lung health even in youth.

  6. Really this page is very very important for the Asthma patient and I am very grateful to this site. Today i have learnt that how to increase the strength of Lung, oh beautiful, I will follow the each directions and exercise regularly from today. and from today I will start again singing .
    Thanks

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