Pollution and lung health: Protect yourself from asthma, COPD, infections with these expert tips

Avoid asthma, respiratory diseases: Simple lifestyle changes like a balanced diet, regular exercise, and avoiding harmful environmental triggers can significantly improve lung function and prevent diseases (Image: Canva)

Healthy lungs allow you to breathe easily, support physical activity, and play a vital role in your immune system by filtering out harmful particles and pathogens. Keeping your lungs in good condition helps prevent respiratory diseases, improves strength, and well-being.

Lung health is essential for your vitality, and neglecting it can lead to chronic respiratory conditions such as asthma, chronic obstructive pulmonary disease (COPD), and even lung infections, says says Dr Neeraj Gupta, Associate Director, Pulmonology, Respiratory Critical Care & Sleep Medicine, Max Super Speciality Hospital, Gurugram. “Our lungs are exposed to pollutants, toxins, and allergens daily, making it crucial to adopt a proactive approach to lung care. Simple lifestyle changes like a balanced diet, regular exercise, and avoiding harmful environmental triggers can significantly improve lung function and prevent diseases,” he says.

Dr Gupta suggests 7 key habits that can help you maintain healthy lungs and breathe easier:

Also read | Asthma causes, symptoms and treatment

Eat nutrient rich foods: A well-balanced diet plays a significant role in lung health. Antioxidant-rich foods help reduce inflammation and protect lung tissue from damage. “Including green vegetables, berries, citrus fruits, nuts, and omega-3-rich fish in your diet can enhance lung function and improve oxygen absorption,” explains Dr Gupta. Staying hydrated is equally important, as water helps thin mucus in the lungs, making breathing easier.

Practice breathing exercises: Breathing exercises strengthen lung muscles and improve capacity. Techniques like diaphragmatic breathing and pursed-lip breathing promote efficient gas exchange and remove toxins from the lungs. “People with asthma or COPD can benefit greatly from deep breathing exercises, as they improve lung efficiency and reduce breathlessness,” suggests Dr Gupta. Practicing these exercises regularly can lead to better lung strength and oxygen circulation.

Best yoga asana: Poses like Bhujangasana (Cobra pose) and Matsyasana (Fish pose) expand the chest and strengthen respiratory muscles (Image: Canva)

Try yoga for improved lung function: Yoga is a powerful tool for lung health. Specific asanas like Bhujangasana (Cobra pose) and Matsyasana (Fish pose) expand the chest and strengthen respiratory muscles. "Yoga not only improves lung capacity but also reduces stress, which is a major trigger for respiratory conditions,” says Dr Gupta. Breathing techniques such as Pranayama can further enhance oxygen intake and lung resilience.

Say no to smoking: Smoking is one of the biggest threats to lung health, causing irreversible damage and increasing the risk of lung diseases like cancer and COPD. "Even passive smoking can be harmful, as it exposes the lungs to toxic chemicals. Quitting smoking is the best decision you can make for your lungs. Support systems such as nicotine replacement therapy, counseling, and cessation programs can help individuals break free from this habit,” he adds.

Improve indoor air quality: Indoor air pollution, caused by dust, pet dander, mold, and chemical fumes, can be as harmful as outdoor pollution. “Using air purifiers, ensuring proper ventilation, and minimizing exposure to household pollutants can significantly improve respiratory health,” advises Dr Gupta. Keeping windows open for fresh air circulation and using exhaust fans in the kitchen can also help reduce indoor pollutants.

Surround yourself with plants: Greenery not only boosts aesthetics but also purifies the air. Trees and plants act as natural air filters, absorbing carbon dioxide and releasing oxygen. “Planting more trees in your community and keeping indoor plants like Aloe vera, Snake plant, and Areca palm can help improve air quality. These plants effectively remove toxins from indoor spaces, creating a healthier breathing environment,” suggests Dr Gupta.

Also read | Manage asthma symptoms: Quit smoking, use inhalers correctly, maintain healthy diet to prevent asthma attack

Get vaccinated: Respiratory infections such as pneumonia and flu can have severe consequences, especially for individuals with pre-existing lung conditions. "Getting vaccinated against seasonal flu and pneumonia can significantly reduce the risk of lung infections," advises Dr Gupta. Additionally, knowing your allergies and taking preventive measures, such as avoiding dust, pollen, and pet dander, can help prevent allergic reactions that may trigger respiratory issues.

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