Air pollution and lung health: Here’s how exercise, balanced diet, lifestyle choices can save your lungs

Your respiratory health depends on clean air, a balanced diet, stress management, and mindful daily habits. Studies suggest that air pollution, especially fine particles like PM2.5, can inflame and damage your lungs, increasing risks of asthma, COPD, and other diseases. It is therefore important to protect yourself by using air purifiers, avoiding outdoor activity during poor air quality, and wearing N95 masks when necessary, while also adopting healthier lifestyle habits.

Respiratory health refers to the proper functioning of the lungs and airways that enable efficient oxygen exchange and energy, says Dr Bobby Bhalotra, Vice Chairman, the Department of Respiratory Medicine at Sir Ganga Ram Hospital, Delhi. "The lungs are highly susceptible to environmental and lifestyle factors. A balanced approach to diet, exercise, and stress management can significantly improve respiratory health, even for those with chronic conditions like asthma or COPD," he says.

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Dr Bhalotra suggests the following effective lifestyle changes that can help improve your respiratory health:

• Nourish your lungs: A healthy and balanced diet can significantly improve lung health. Certain foods, such as excessively spicy, sour, or cold items, can irritate the respiratory tract and trigger conditions like acid reflux, which is a common asthma trigger. Opting for fresh vegetables, fruits, and protein-rich foods while avoiding overly processed or spicy meals is essential. Natural remedies like jaggery (for non-diabetic patients) can also help soothe respiratory symptoms. Additionally, staying well-hydrated prevents mucus buildup and keeps the airways clear, promoting better respiratory function.

• Air pollution is a silent enemy: Air pollution poses a significant threat to lung health. Short-term exposure can lead to symptoms like bronchitis, while prolonged exposure may result in severe conditions such as chronic obstructive pulmonary disease (COPD) or even lung cancer. During winter, when pollution levels are at their peak, take proactive steps to minimise exposure. Avoid outdoor activities during high pollution hours, use air purifiers to reduce indoor pollutants, and wear masks to limit inhalation of harmful particles.

• Stress can weigh on your lungs: Stress doesn’t just impact your mental well-being, it can also take a toll on your respiratory health. Chemicals released during stress can weaken your immune system and trigger bronchospasms, thus increasing respiratory symptoms. Including stress management techniques such as yoga, pranayama, and meditation into your routine can help strengthen your respiratory system. A consistent sleep schedule is also essential to recharge your body and promote better lung function.

• Clean air begins at home: Pollution isn’t limited to the outdoors; indoor air quality also plays a vital role in respiratory health. Dust, mould, and chemical fumes inside your home can irritate your lungs and airways. Maintain a lung-friendly environment by keeping your living space clean and dust-free, avoiding smoking indoors, and using natural cleaning products to limit exposure to harsh chemicals.

• Exercise to strengthen your lungs: Regular physical activity improves lung capacity and efficiency. Low-impact exercises like walking, swimming, and yoga are excellent for improving respiratory function, especially for those with respiratory conditions. Breathing exercises, such as diaphragmatic breathing or pranayama, can further support oxygen exchange. Always increase activity levels gradually to avoid overexertion, particularly in polluted environments.

• Prepare for winter’s challenges: Cold weather can be harsh on the respiratory system, especially for those with asthma or COPD. The dry, cold air can irritate airways and worsen symptoms. Protect your lungs by wearing scarves or masks to warm the air you breathe. Maintain a humidified indoor environment, and stay up to date on vaccinations to reduce the risk of respiratory infections.