When it comes to healthy lungs, we all know the obvious: Don’t smoke or vape. Avoid secondhand smoke and air pollution. Use protective gear when around air pollutants. But if you’re looking to keep your lungs optimal and strong, there are some other tips to add to your healthy lung plan. Here they are:
1) Engage in Exercises for Lung Health
Exercise is as important for the lungs as it is for the rest of the body. Regular, moderately intense workouts not only support lung health, but also a healthier heart and happier mood. To get the most from your workouts, aim for at least 20 minutes of consistent, moderately intense exercise daily.
What kind of workouts do your lungs need to function efficiently? The heart and lungs love aerobic activities like walking, running, pickleball, riding a bike and jumping rope. Don’t forget to add some muscle-strengthening activities to your workout rotation. Weightlifting, yoga and Pilates promote better core strength, posture and breathing muscles — all of which support lung health.
Basic stretching, such as sitting tall and reaching your arms overhead, also can benefit the lungs by giving them more space to expand. To give your lungs even more room, lean back slightly in a stable chair and lift the chest, while opening your arms. You’ll feel a good stretch across the front of your body as you breathe deeply.
2) For Optimal Lung Health and Function, Mind Your Diet and Stay Hydrated
For optimal lung function, The American Lung Association recommends that you eat at least 20 to 30 grams of fiber daily. In a study published on the National Library of Medicine website, the participants with the greatest intake of dietary fiber had the highest lung function and also were more likely to have normal lung function. Fruits and vegetables rich in antioxidant vitamins such as vitamin C, vitamin E, beta carotene and vitamin A support lung health because of their anti-inflammatory powers. Eating a variety of nuts, fatty fish, garlic and turmeric also can support lung health because of their inflammation-fighting and antioxidant properties.
Staying well hydrated throughout the day also plays a role in lung health. What does drinking water have to do with the lungs? Water can help thin the mucus lining of your airways and lungs, which helps the lungs function better and makes it easier for you to breathe. On the other hand, when the body is dehydrated, the mucus can become thick and sticky. This condition can slow down respiration and increase your likelihood of getting sick.
3) Improve Indoor Air Quality to Support Lung Health
Indoor air pollutants include secondhand smoke, household chemicals, mold and radon. These pollutants can impact indoor air quality and result in problems for your lungs. If you have a chronic lung disease, it is especially important that you maintain clean air in your house. Avoid smoking indoors and cleaning products containing toxins. Next, get rid of allergens by dusting and vacuuming your house, using an air purifier and changing your home’s air filters regularly.
4) Practice Belly Breathing for Lung Health
Breathing exercises like diaphragmatic or “belly” breathing support lung function and offer the secondary benefit of stress reduction and stress management. To try diaphragmatic breathing:
- Sit back and relax your shoulders or lie down.
- Place one hand on your belly and one on your chest.
- Inhale through your nose for two seconds. Notice the air move into your abdomen andyour stomach move Your stomach should move more than your chest does.
- Breathe out for two seconds through pursed lips while pressing gently on your abdomen as it moves back inward.
- Repeat this practice as many times as you like. The exercise should not feel forced or uncomfortable. Instead, you should feel rested and relaxed.
If you have a lung condition like chronic obstructive pulmonary disease (COPD), ask your doctor to show you how to perform the exercise for best results.
5) For Proactive Lung Health, Get a Lung Cancer Scan
Low-dose CT lung scans can improve the survival rates of patients by detecting lung cancer before signs and symptoms appear. Early detection is one of the most important factors in beating lung cancer, so it’s best not to wait until signs emerge. A CT scan of the lungs is one tool you can use for early cancer detection.
A CT scan, or computed tomography scan, is a type of medical imaging procedure that combines X-rays and computer processing to produce detailed 3D images of the lungs. CT scanning plays a very useful role in the early detection of tumors. It also can be used as a safe, non-invasive diagnostic technique for other conditions like cardiovascular disease.
While many Craft Body Scan patients start with a heart and lung scan, they often schedule a full body scan as a follow up procedure. The heart and lung scan reveals so much in-depth information about the health status of your heart and lungs that many patients want to know what’s going on with the rest of their body.
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