Pulmonologist shares easy remedies to boost breathing, immunity, and respiratory function

Simple daily habits—deep breathing, exercise, posture, and diet—can strengthen lungs, reduce infection risk, and improve overall wellness. (Image: Pexels)

Our lungs spend whatever second ticking of our lives trying to keep us alive, but they are an often-neglected parcel of health and wellness. In a world where pollution levels are increasing, our lifestyles are becoming increasingly polluted and with the rise of respiratory illnesses being reported every day, breathing is the only thing you can do effortlessly to keep your lungs healthy. Living in an environment with air pollution or being exposed to smoke, even having your body inactive for extended periods can slowly weaken the respiratory system.

The good news is there are easy, everyday steps you can take to help keep your lungs functioning at peak capacity. Simple measures such as keeping hydrated, sitting up straight and reducing your exposure to hazardous pollutants can also help maintain respiratory function.

“Healthy habits not only keep diseases at bay but also ensure better quality of life,” Dr Uday Kiran, Consultant - Pulmonology, Manipal Hospital, Vijayawada told Moneycontrol. Strong and healthy lungs are essential for optimal energy levels, immune function and overall well-being. With conscious decisions, people can keep their lungs in top form and even be thriving despite difficult environments. After all, the health of your lungs is the very core to a healthy life.

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

Practice Deep Breathing

Most of us breathe too shallowly, restricting our lung capacity. Doing a few minutes of deep breathing/ diaphragmatic breathing daily can expand the lungs, enhance oxygen transfer, and increase overall lung performance. Yoga and pranayama are some methods that can help in stronger respiratory muscles.

Stay Physically Active

One of the best ways to make sure the lungs are strong is regular exercise. Any physical exertion like walking, jogging, cycling or swimming that increase the heart and lung function will help in breathing more air over time. Just 30 minutes of moderate daily activity can help.

Maintain Good Posture

Individuals often limit their lung capacity by slumping and start to practice shallow breaths. Basic actions, such as sitting up tall and performing simple stretches and posture-correcting exercises, help the lungs more completely inflate. Especially for those spending much time sitting at a desk, mindfulness about maintaining good posture can help the lungs function correctly.

Keep Indoor Air Clean

As we spend an ample amount of time at home, the air quality at home and in the office is important. Take precautions to prevent respiratory splinting at home. Ensure that living spaces are well-ventilated, use air purifiers, avoid smoking indoors, and regularly clean dust and mold. This will positively affect reducing the likelihood of respiratory irritation and infections. Decorating with indoor plants can also help clean the air.

Also Read: Lung health and pollution: Easy and simple ways to protect your lungs from pollution

Stay Hydrated

Healthy mucosal linings in the lungs that are less viscous, and excess fluid from infection or inflammation is moved out of the lung in small droplets with frequent swallowing. Aim for 7–8 glasses of water each day to keep hydrated and ensure proper breathing.

Avoid Smoking and Second-Hand Smoke

Cigarette use is the predominant risk factor for chronic obstructive pulmonary disease (COPD) and lung cancer. Even passive exposure to second-hand smoke can cause lasting injury in the respiratory system. Someone can try quitting smoking, or avoiding being around smoky places, and that is one of the huge things for lung health.

Eat a Lung-Friendly Diet

The lungs prefer a healthy balanced diet, high in antioxidants such as carotenoids, vitamins and omega-3 fatty acids. Other foods that help reduce inflammation and can offer protection against respiratory infections include leafy greens, berries, citrus fruits, nuts and fish. Reducing processed foods and refined sugars also helps diminish oxidative stress on the lungs.

Practice Good Hygiene

Respiratory infections are usually spread by germs on hands and surfaces. Regular hand washing during flu season, and use of masks in crowded places can also decrease your risk of infection and help to safeguard lung function, as can staying up-to-date on vaccinations (like those for flu or pneumonia).

Also Read: Why young non-smokers are now facing serious lung disorders

FAQs on Respiratory Health:

1. What are common signs of respiratory illness?
Common signs include persistent cough, shortness of breath, wheezing, and chest discomfort.

2. How can I improve indoor air quality?
Improve ventilation, use air purifiers, regularly clean dust and mould, and avoid smoking indoors.

3. What exercises are best for lung health?
Exercises like walking, jogging, cycling, and swimming that increase heart and lung function are beneficial.

4. Why is deep breathing important?
Deep breathing expands the lungs, enhances oxygen transfer, and improves overall lung performance.

5. Can diet affect lung health?
Yes, a diet high in antioxidants, vitamins, and omega-3 fatty acids can support lung health and reduce inflammation.

6. How does smoking impact lung health?
Smoking is the leading risk factor for COPD and lung cancer and can cause lasting damage to the respiratory system.

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.