Boost lung health: Lower risk of asthma, COPD with these expert recommended lifestyle changes

Frequent breathing exercises can improve lung capacity and strengthen the diaphragm. (Image: Canva)

Keeping our lungs healthy is crucial for our general health because it eliminates dangerous carbon dioxide from our bodies and provides oxygen to them. Regrettably, smoking, bad lifestyle choices, and rising pollution levels are making respiratory ailments more prevalent. If left untreated, lung diseases like pneumonia, asthma, and chronic obstructive pulmonary disease (COPD) can be extremely crippling. Fortunately, many of these issues are preventable or significantly lessened by making little but meaningful lifestyle adjustments. We may long-term strengthen and safeguard our lungs by making better lifestyle choices and paying attention to our surroundings, says Dr Sharad Joshi, Director and HOD, Pulmonology, Max Hospital, Vaishali.

Prioritise general good health

Living a healthy lifestyle is one of the best methods to safeguard your lungs. This entails drinking enough water and maintaining a diet that is well-balanced and high in fruits, vegetables, and proteins, says Dr Joshi. Reduced intake of refined carbohydrates and saturated fats can help avoid obesity, which is a major cause of respiratory problems. Because obesity reduces lung capacity and places more pressure on the diaphragm, it raises the risk of lung issues. Significant improvements in lung function can be achieved by eating mindfully and exercising frequently to maintain a healthy weight.

Practice breathing exercises and pranayama

Frequent breathing exercises can improve lung capacity and strengthen the diaphragm. A type of yogic breathing called pranayama is particularly helpful because it promotes deep, calm breaths that allow the lungs to fully expand, says Dr Joshi. Breathing exercises like pursed-lip and diaphragmatic breathing can also help those with long-term respiratory disorders increase their breathing capacity and feel less breathless. Long-term advantages for lung health can be obtained by performing these exercises for a few minutes each day.

Avoid late and heavy dinners

Large meals consumed late in the evening may compress the diaphragm, making it more difficult for your lungs to expand properly as you sleep. To prevent this problem, choose lighter dinners that are eaten earlier in the evening. Additionally, being attentive to your overall digestive health by eating smaller, more often meals can reduce bloating and discomfort that may interfere with lung function.

Also see: Ditch these 8 habits for healthy lungs, lower risk of asthma, lung cancer, tuberculosis, and more

Prevent indoor pollution

For people with respiratory conditions in particular, indoor pollution can be just as dangerous as outdoor air pollution. To keep the quality of the air indoors high:

• Steer clear of burning camphor, incense, or dhoop, as these emit airborne particles that might irritate the lungs.
• Avoid using mosquito coils, as they release chemicals and smoke that are harmful to respiratory health.
• Make sure there are no moist walls in your house, as they might encourage the growth of mould and aggravate lung issues.
• Should you or anyone in your home have a history of allergies or respiratory issues, stay away from keeping pets or raising birds inside.

Individuals who already have respiratory disorders, such as COPD or asthma, should never cease taking their inhalers or medications without first talking to their doctor, says Dr Joshi. These treatments are critical for treating symptoms and preventing flare-ups. Regular vaccines are also essential for preserving lung health, particularly in populations that are more susceptible. The pneumonia vaccine and yearly flu vaccines can guard against serious respiratory infections that can harm the lungs permanently.

A balanced diet and liquid intake

A high-protein diet promotes respiratory health overall and lung tissue healing. But it's crucial to balance your fluid intake since too much of it might cause bloating, which can put pressure on the diaphragm and make breathing difficult. Your body and lungs will be operating at their best if you eat a balanced diet and drink enough water.

Seek early consultation

Ultimately, the best way to stop respiratory problems from getting worse or becoming chronic is to address them as soon as they arise. Seek medical assistance right away if you have a persistent cough, shortness of breath, or discomfort in your chest. Any lung-related ailment can be effectively managed, and complications can be avoided with early intervention.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist or your health specialist for more information.