The respiratory system is composed of the lungs, the airways and muscles of respiration. We know that oxygen is the most important and disorder in our respiratory system can affect our entire body.
How often do we think about taking care of our respiratory system? We breathe each and every day and time has come for us to realize what it really means to breathe.
The respiratory system is a vital organ that will nutrify itself once we start to take proper care of our diet and routine.
Five ways to keep your respiratory system healthy
Surround with greenery
Add natural beauty to your house. It will produce oxygen and cleanse the air we breathe. We do know that nature is always free from harmful chemicals and pollution. This is also a good idea for a person who always stays indoors.
You can naturally have healthy lungs if you don’t smoke. Smoking is the main cause of lung damage. Quit smoking or replace the addictive nicotine product. According to WHO, more than 5 million people die each year as a result of smoking.
Avoid exposure to pollutants
Pollution can worsen asthma and chronic obstructive pulmonary disease. Do not allow people to smoke near you.
Second-hand smoke can cause coughing, sneezing and sometimes shortness of breath. Carry a mask to cover your mouth and nose in polluted areas.
Steam your body
Steam therapy is a way to flush out the mucus from the lungs. Inhaling water vapor opens the airways and makes breathing much easier.
Wash your hands
Assure that your hands are always clean. Dirty hands encourage bacteria to enter into the body causing infection like cough and cold. To prevent bacteria to enter the respiratory system, maintaining hygiene is very important.
What are the best exercises for the lungs?
Exercising is the best way to keep your lungs well organized and efficient. Lung cancer patients often work out to improve their health. Many different types of exercises benefit the lungs but the best exercise to draw out mucus from your lungs and airways would be:
• Lie down and loosen your shoulders.
• Rest your back under a pillow.
• Place one hand on the abdomen and the other on the chest.
• Exhale through your nose for two seconds and inhale for one second.
• Feel the air getting into your stomach. Repeat.
Go on a run
Lift your head up, keep your back straight and level your shoulders. Look straight ahead and ensure that your arms oscillate near your body. Run for at least 20 minutes daily. You can also walk 35-40 minutes as an alternative to running.
Pursed lips breathing
• Sit with your back straight or lie down
• Purse your lips as if you are blowing on something
• Breath in and out with pursed lips
• Exhale twice as long as it did to breathe in
What vitamins and minerals are good for the lungs?
A recent study showed that vitamin A found in milk, egg, and vegetables could be an excellent treatment for people suffering from emphysema. Emphysema is a lung condition where a person experiences shortness of breath even while at rest.
It is the best vitamin for fit and healthy lungs as it deals with harmful smoke and pollutants which we are often exposed to. Vitamin C found in apple and tomato can be a great help in repairing lung damage, especially for smokers.
Vitamin E acts as an antioxidant that protects the cells around the lungs. It is also responsible for treating respiratory diseases. Almonds, peanuts, vegetable oil, hazelnut, sunflower seeds, etc are rich in vitamin E.
The presence of zinc in the body helps tract respiratory infection, especially among children. It protects and assists in the functioning of the respiratory cells. Meat, seeds, nut egg and wholegrain are some rich sources of zinc.
The deficiency of potassium or high level of potassium may result in shortness in breath. So we must keep our potassium levels normal. In most cases, people are likely to suffer from a lack of potassium in the body. Avocado has plenty of potassium in it.
Insufficiency of magnesium in your body can lead to asthma, impaired lung function and increased risk of wheezing. Intake of high dietary magnesium food like green vegetables, green leafy vegetables, nuts and seeds, seafood, etc supplement in the healing process of any respiratory problem.
List of Homemade lung detox drinks
Green tea – drinking a cup of green tea before bed can help relax your lungs during it’s purification process.
Pineapple and cranberry juice – drink pineapple or cranberry juice in the morning. The antioxidants present in it will keep the lungs away from bacterial infection and help the respiratory system function better.
Ginger tea – a hot cup of ginger tea can emit toxins your lung and body. Ginger tea also helps in unclogging the respiratory tract.
Cinnamon tea – reduce inflammation in the lungs and lower blood pressure. This is another way you can keep your lungs clean.
Turmeric drink – has anti-inflammatory and antioxidant properties. This could be the best remedy for cough and cold.
Apple/carrot/banana/sweet potato/beetroot/tomato drink – drink a smoothie of any of this fruit. They have plenty of fibers, rich in vitamin C and potassium. These foods are natural ways to detox your body and clear toxins from the lungs.
Best Healthy lung food
Ginger and garlic – they have anti-inflammatory properties. Improve blood circulation in the lungs and reduce the risk of lung cancer.
Nuts – eating nuts regularly can help reduce shortness of breath and fight asthma.
Pumpkin – is best for ex-smokers. It helps heal the lungs and at the same time fight infections.
Apple – is highly recommended by doctors for people with lung damage or lung cancer.
Peppermint leaves – has antioxidants that will fight against bacteria that cause lung infection.
Cruciferous vegetables – purifies the blood and significantly reduce the risk of lung cancer.
Grapefruit – the fruit will keep you hydrated and also cleans your lungs.
Carrot – is ideal to prevent your lungs from causing cancer or diseases.
Orange – is a type of fruit gifted by nature for our lungs. It helps the better transfer of oxygen and gives the feeling of fresh breath.
Drink lots of water – drinking plenty of pure water clear out inflammation and improve your breath quality. Drink 7-8 cups of water.
We may not realize it but our physical inactivity, less intake of vegetables and fruits, overweight, etc increases the risk of chronic respiratory diseases. For instance, 1.9 million people die each year as a result of physical inactivity.
As stated by the WHO, about 235 million people in the world suffer from the chronic obstructive pulmonary disease (COPD) and around 3 million people die each year. It is the third leading cause of death in the world.
‘If you are still breathing, you have the power to take control of your life —to take control of the world.’
If you are facing any kind of health problem then please consult your doctor before adopting/practicing any health advice/habits mentioned on this website. Read full health disclaimer (Here).