12 useful tips to keep your lungs strong and healthy

Articles Jun 03, 2020 02:01

The lungs are important organs of the body. Lung experts have listed 12 things you should and shouldn't do to keep your lungs working properly.

The lungs are undeniably an important part of the respiratory system, which helps the body maintain its life activities. So, we must take measures to protect our lungs.

12 healthy tip to maintain healthy lungs 

Control chronic diseases

Lung infections often develop as complications from other chronic illnesses. People with congestive heart failure have fluid buildup in their lungs that increases the risk of bacterial infections. Diabetes if not well controlled can also affect the immune function of the lungs. Controlling chronic diseases helps reduce the risk of respiratory infections.

No smoking

The advice of not smoking to protect the lungs has become so familiar. This is the leading cause of cancer and lung infection. Smoking cigarettes or breathing in cigarette smoke overload your lungs' self-purification system. Acrolein, a common ingredient in e-cigarettes, also causes irreversible damage.

12 useful tips to keep your lungs strong and healthy

Avoid contagious illnesses

Pneumonia often develops as a complication of respiratory infections, especially the flu. Covering your mouth when coughing and sneezing is a good idea to prevent the spread of influenza viruses and even more serious respiratory diseases. Other methods that can effectively reduce the spread include washing your hands regularly, staying home if you're sick or avoiding close contact with people with respiratory infections.


Vaccination can prevent influenza and other lung diseases caused by bacteria. The CDC Centers for Disease Control and Prevention (USA) calls on all adults to get a yearly flu shot. The CDC recommends two types of vaccines to protect against pneumovax bacteria (people 65 years and older) and Prevnar 13 (people 19 - 64 years old).

Eat fruits and vegetables

A diet rich in fruits and vegetables helps keep your heart and intestinal tract healthy, and can also help prevent chronic lung disease. In a study in Sweden, smokers and smokers found that people who ate a lot of fruits and vegetables had a lower risk of developing COPD (chronic obstructive pulmonary disease) than people who were smokers. again.

Regular exercise

12 useful tips to keep your lungs strong and healthy

Most adults should exercise 150 minutes a week. During exercise, the lungs also work to provide oxygen to the body and eliminate CO2. Regular exercise makes the gas exchange process more efficient, reducing the risk of lung diseases.


A number of studies show that simple yoga movements along with breathing concentration can increase lung function. A 2017 study randomly selected 43 patients with moderate to severe COPD to test two interventions. One group participated in 12 weeks of yoga, while the other group was only consulted about COPD. When the researchers compared the performance of the two groups on the 6-minute walk test, the yoga group showed a significant improvement in exercise endurance.

Deep breath

Doing deep breathing exercises can improve lung performance and help people with respiratory disease learn to breathe better. The method of breathing through the lips is when breathing in through the nose and exhale slowly through the lips as if blowing out a candle. For abdominal breathing, let your body lie down, breathe in through your nose then tighten your abdominal muscles and exhale through the lips are closed.

12 useful tips to keep your lungs strong and healthy

Avoid toxic fumes and pollutants

Air pollutants affect the body in different ways, but they are almost always harmful to the lungs. Fine dust particles can become trapped in the respiratory system and cause an inflammatory reaction, while inhalation of toxins can cause lung tissue destruction. Some sources of toxic fumes and pollutants to avoid or be careful about when contacting are paints, pesticides, gases, and bleach.

Add spices to your diet

Several studies have shown that curcumin, the yellow pigment found in turmeric and chili peppers, can inhibit the growth of lung cancer tumors. In other studies, curcumin has been shown to have anti-inflammatory properties that may be beneficial for people with asthma.

Keep everything clean

12 useful tips to keep your lungs strong and healthy

Dirt, pet hair and mold can cause allergies and asthma or worsen respiratory symptoms. Some measures that should be taken to reduce exposure to irritants are to wash bedroom supplies in hot water once a week or keep pets away from objects that people are exposed to. Cleaning curtains, carpets, fans regularly is also a good thing to do.

Eat nuts

Eating a handful of nuts and legumes such as peanuts every day , can halve the risk of death from respiratory disease, according to a analysis from 2016. Nuts are rich in vitamin E, which helps to reduce cellular oxidation and inflammation in the body. However, people who are allergic to peanuts and nuts should choose other anti-inflammatory foods, such as olive oil and fatty fish.

Watch next: Deep Breathing Exercises for Beginners

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