The lungs and respiratory system typically have different natural defenses. The air inhaled through the nose is filtered by the fine hairs found in the nostrils. In addition, the lungs produce mucus, a thick, viscous substance that forms a barrier to prevent bacterial aggression. It is extremely important to have healthy lungs to live a happy and fulfilling life. Unfortunately, by breathing, we expose our lungs every day to various harmful chemicals and pollutants that can weaken these organs and cause diseases, such as tuberculosis, whooping cough, pneumonia and bronchitis. There are also long-lasting diseases, such as asthma, COPD (chronic obstructive pulmonary disease) and lung cancer, which can affect the lungs for a long time. If you want to improve the health of these precious organs, you need to put in place some good natural methods, in order to bring them back to optimal conditions.
Steps
Part 1 of 5: Respect a Healthy and Nutritious Diet
Step 1. Increase your consumption of fruits and vegetables
You should increase the portions of these foods in your daily diet. If you don't eat adequate amounts, you could suffer from lung ailments, especially asthma and COPD. Fruits and vegetables are rich in antioxidants, which have been shown to be particularly useful in protecting the lungs from these diseases, as well as from cancer.
For large amounts of antioxidants, choose brightly colored vegetables and fruits, such as blueberries, raspberries, apples, plums, oranges and other citrus fruits, green leafy vegetables, pumpkins, zucchini and peppers
Step 2. Don't overdo the meat consumption
When you want to improve lung health, you need to limit the amount of meat you eat, especially red meat. If you still want to eat it, make sure it's lean beef, even better if it is pasture-raised and without the use of hormones and antibiotics. Make sure that the poultry you choose are also fed hormone-free and antibiotic-free; in addition, it eliminates the skin, which is very oily.
Poultry, like chicken and turkey, are an excellent source of vitamin A. People who are deficient in this vitamin are more susceptible to bacterial lung infections. By increasing your vitamin A intake, you can kill harmful microorganisms present on the lung linings
Step 3. Eat fatty acids
You should include more fish in your diet. The fatty acids found in some fish, such as salmon, mackerel, trout, herring and sardines, offer greater benefits for the lungs and promote health.
The anti-inflammatory properties of omega 3s increase performance during physical activity, which in turn improves lung health
Step 4. Include legumes in your diet
To follow a healthy diet, you should also consider these foods with every meal. Navy, black and red beans are excellent sources of protein. These, as well as other legumes such as lentils, have a high content of vitamins and minerals necessary to maintain proper lung functions.
Step 5. Choose organic food
Nutrition can help protect and heal the lungs by taking vitamins and minerals found in certain foods. Try to eat organic food as much as possible; of studies have shown that several preservatives and additives found in processed and refined foods are associated with asthma attacks, lung cancers and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis.
- Among these additives are sulfites, aspartame, parabens, tartrazine, nitrates, nitrites, butylated hydroxytoluene (BHT) and benzoates.
- If you can't switch to a completely organic diet, at least try not to buy foods that contain such additives. Read the product label to avoid these types of ingredients.
Step 6. Limit your consumption of industrially packaged and processed foods
When you want to take care of your lungs, you need to reduce the consumption of these foods, in order to limit the intake of additives and preservatives, which can cause respiratory problems and increase lung sensitivity. You should also make sure that you prepare the dishes you eat yourself, even if that can mean working harder and planning meals.
- Your health will benefit most if you prepare your meals from scratch and use foods that have not been processed; this is because they retain a greater amount of vitamins, minerals and other nutrients.
- One way to understand if a food has been industrially processed too much is to observe its color: if it is very white, such as bread, rice or pasta, it means that it is very refined. You should choose the full version instead.
- This means you should only eat unprocessed complex carbohydrates. By avoiding white bread and other processed foods, you essentially exclude all other carbohydrates. Then when complex carbohydrates are digested, they break down into simple sugars and are used by the body.
Step 7. Take supplements
Consider supplementing your diet with additional minerals, such as magnesium, zinc, and selenium. These are essential elements for the proper functioning of the respiratory organs and to keep them in good health. Also consider taking vitamin D3 supplements every day. Breathing difficulties are, in fact, related to the deficiency of this vitamin.
Always consult a competent doctor before taking any supplement and always carefully follow the directions on the product packaging
Step 8. Do not take beta-carotene based dietary supplements
Beta-carotenoids occur naturally in some foods and provide the foundation for vitamin A. However, you shouldn't take them in supplement form if you smoke or are at risk for lung cancer. Some research has, in fact, shown that when this substance is taken as food supplement, increases the risk of lung cancer among smokers.
However, there is no evidence to show that ingestion through food can lead to the same results
Step 9. Drink lots of water
This way, you keep your lungs well hydrated and free of mucus, as well as allowing for better blood circulation. Aim to drink about 2 liters of water each day. Proper hydration is also important to loosen mucus and prevent excessive mucus from accumulating in the lungs and airways.
- You can improve your hydration by drinking herbal teas and fruit juices as well. Each caffeine-free liquid becomes part of your daily fluid intake.
- You can also increase your fluid intake by eating water-rich fruits and vegetables, such as watermelon, tomatoes, and cucumbers.
Part 2 of 5: Physical Activity
Step 1. Increase cardiovascular activity
Exercise is an important aspect of maintaining the health of the cardiovascular system, but it is equally important for the health of the lungs. Physical activity improves blood flow in the lungs, making it easier to absorb all the nutrients they need. Start with a light workout and move carefully, so as not to overdo it. Find the right pace and increase the intensity as your skills improve.
- In the beginning, you should do activities such as a long walk or brisk walk or use the elliptical bike. These are not particularly strenuous exercises, but they still allow you to activate the blood and oxygenation in the lungs and throughout the body.
- If you have breathing or lung problems, consult your doctor before starting any type of physical activity. He will be able to point out some exercises that are safe for you, which increase lung capacity and help strengthen the respiratory organs.
Step 2. Start with some breathing exercises
These increase the amount of oxygen that is introduced and improve the ability to expel carbon dioxide, although at first they may cause a slight feeling of lightheadedness. It is for this reason that many doctors recommend taking a slow and steady approach. Once you get used to the breathing method that suits you best, you will find that you will do it more and more, without even realizing it or without having to think about it rationally.
- You can go to a personal trainer or physical therapist to give you guidelines for improving lung capacity. Ask your doctor to refer you to a professional.
- Always discuss with your doctor before starting any physical activity program; always with the aim of improving lung health, he will be able to recommend a specialist in pulmonary rehabilitation.
Step 3. Try "pursed" lip breathing
Most doctors usually recommend one or two methods to reduce breathing difficulties and increase lung capacity. The first method is to breathe "puckering" the lips. Inhale through your nose for about two to three seconds, then pursue your lips and exhale slowly through the mouth for 4-9 seconds. Repeat until you feel comfortable.
If this breathing makes you uncomfortable, wait an hour and try again later. It will take practice and effort, but if you keep practicing, you will eventually find that it will be easier to breathe and you will feel better
Step 4. Breathe with the diaphragm
You can learn this type of breathing for yourself, which consists of breathing with the abdomen instead of the chest. Although most people do not follow this method, it is actually a completely normal technique that activates the diaphragm, that muscle strip that is located under the lungs and whose function is to allow breathing. First, relax your shoulders, back and neck; put one hand on your stomach and the other on your back; inhale through your nose for two seconds. As you inhale, push your abdomen outward; then, exhale through your "frown" lips, in order to control the air you release and at the same time gently press your belly. In this way, you push the diaphragm and strengthen it.
It takes some practice to learn. It is not easy to learn to use the diaphragm without guidance, but try to observe babies, because they breathe just like that. They do not use what are called "accessory muscles of breathing", namely the neck, shoulders, back and rib cage. Once learned, try to do this method as often and as often as you feel comfortable with
Step 5. Do some deep breathing exercises
These are a variant of the "frown" and diaphragm methods described above. To perform them, you need to lie on your back. Place one pillow under your knees and one under your neck to make yourself more comfortable. Place the palm of your hand on your stomach, just below the rib cage. Keep your fingers together because you will feel them open during the breath and you will know that you have done the exercise correctly. Take a long, slow deep breath by dilating your abdomen. During this movement the fingers should move away from each other, as they are resting on the belly.
- With this exercise, you use the diaphragm to breathe, rather than the rib cage. The diaphragm creates a kind of suction, which allows more air to be introduced into the lungs than the dilation of the rib cage can do.
- Repeat this exercise whenever you feel short of breath or as often as possible. You may feel a little dizzy at first, due to introducing more oxygen into your lungs. If you feel any discomfort at any time, stop practicing. However, you can repeat it as many times as you want.
Step 6. Breathe with a closed mouth murmuring
This allows you to improve lung capacity and strengthen the diaphragm. Start with deep breaths, but when you exhale try to make a humming sound, like when you hum with your mouth closed. This vibration stimulates the diaphragm muscle and helps strengthen it. Repeat this as often as you can or when you are short of breath. Again, you may feel dizzy at first, but don't be alarmed, as it is due to introducing more oxygen than you are used to breathing.
If at any time you feel discomfort, stop practicing. However, know that you can repeat it as many times as you like as long as it makes you feel good
Step 7. Practice the Chinese art of breathing
For this exercise, you need to sit in a comfortable position. Inhale briefly three times through the nose. On the first inhalation, raise your arms bringing them in front of you and at shoulder height. On the second inhalation, spread your arms to the sides, always keeping them at shoulder level. On the third breathing movement, raise your arms over your head.
- Repeat the exercise 10-12 times.
- If you feel dizzy, stop. When you stop exercising, your body automatically resumes its natural breathing rhythm.
Part 3 of 5: Herbal Remedies
Step 1. Use herbs
There are many plants that can help you breathe better and improve lung health. There is no "correct" way to take them; you can drink them in the form of herbal tea, take the supplements in tablets and, if you don't want to ingest them, you can heat them in water and let their scent spread around the room. In the latter case, you make use of aromatherapy.
To make herbal tea, place a teaspoon of dried herb in a cup of boiled water. If you prefer to resort to supplements, read the dosage and methods of administration that are shown on the package
Step 2. Try oregano
This very common plant in our kitchen is also a natural decongestant with antimicrobial and antihistamine properties. The active ingredients are a volatile oil, called carvacrol and rosmarinic acid. You can add this herb, dried or fresh, to tomato sauce or to meat.
You can also take oregano oil supplements
Step 3. Take advantage of the properties of mint
Its active ingredient is menthol, which relaxes the muscles of the respiratory tract and acts similarly to antihistamines. You can use fresh or dried mint in your fish dishes or on desserts. In addition, peppermint oil is available, which you can use to flavor dishes, take as a supplement, or apply as a topical cream. There are also oils you can burn for aromatherapy.
- Do not smear peppermint or menthol oil directly on the skin of children, as it has been associated with a reduction in the respiratory rate of young patients.
- Many people use menthol-based balms to spread on the chest or throat sprays that dissolve congestion.
Step 4. Give Eucalyptus a try
The leaves of this plant have been used for centuries, as they are a natural decongestant that loosens mucus and makes it easier to cough out. The substances responsible for these effects are eucalyptol, mirtol and cineole. Clinical research seems to suggest that eucalyptus is capable of effectively treating acute and chronic bronchitis. You can take the oil by mouth or spread it directly on the skin. Remember, though, that eucalyptus oil needs to be diluted.
- The vapors of the oil from this plant act as decongestants when inhaled, so they are very useful for treating bronchitis. Place a couple of drops in a bowl of boiling water and inhale the steam.
- Diluted eucalyptus oil is useful against cough, airway edema, bronchitis and numerous other respiratory tract diseases.
- You can apply it to the skin to soothe swelling of the respiratory mucous membranes.
Step 5. Try other supplements
There are a few other supplements that promote lung health. For example, you can take common horehound. Its use is present in many cultures, even in ancient Egyptian, Ayurvedic, Aboriginal and Native American medicine. It is very useful for treating respiratory problems. Balsamic candies, such as Ricola, contain extracts of this plant. Take a candy or two every one or two hours as needed.
- Pulmonaria has been used for hundreds of years to treat respiratory ailments. It is a powerful antioxidant that acts as an expectorant, meaning it helps you get rid of phlegm.
- Enula campana contains inulin, which stimulates the production of mucus and relaxes the bronchial passages. It also has antibacterial properties.
- Do not use common horehound if you are diabetic or hypertensive.
Part 4 of 5: Preventing Lung Diseases
Step 1. Stop smoking
Prevention is always the best cure. With this in mind, you shouldn't expose your lungs to excessive stress, microparticles, carcinogens, and smoking; so you shouldn't smoke or quit if you have this habit. It is debilitating for the lungs, as well as introducing harmful chemicals, such as nicotine, into the body, which over time destroy the lungs due to continuous exposure to smoke. Furthermore, by smoking, tar is deposited on the lung walls, which is extremely harmful to health.
- When you stop smoking, nicotine withdrawal can have quite severe symptoms. These include: mood changes, dizziness, weight gain, anxiety, depression, increased cough and insomnia.
- You shouldn't quit without help. Contact a support group, get chewing gum, nicotine patches, or get a prescription for medications, such as varenicline.
- For this sometimes difficult process, you can contact support groups, such as associations or the anti-smoking hotline. There are many realities on the national territory; just do a simple online search and find the one closest to your home.
Step 2. Protect yourself from pollution
If you live in a geographic area with high levels of pollutants in the air or if you suffer from asthma, you can take several steps to defend yourself against harmful agents. You can wear a face mask when you go outside or you can consider installing an air filtration system in your home, which allows you to protect yourself from pollution when you are in your home.
- There are several types of special masks available on the market for the health of your lungs. Try ones with an activated carbon filter to avoid breathing in allergens, pollutants, smoke and other chemicals. You can also buy more specific masks with the more powerful P100 filter, those specific against the effects of cold or that help in breathing.
- You can also subscribe to a newsletter or activate alert notifications on your smartphone, contact ARPA or do online research to find out about the air quality in your area. Knowing in advance the pollutants present, you can decide to stay at home or in any case you are aware of the problem, in order to protect yourself by wearing a protective mask when you go out.
Step 3. Don't suppress the cough
One of the best natural ways to help your lungs is to allow yourself to cough if you feel the need to. Many people tend to suppress this reaction, but this is not recommended in most cases. Coughing is the lungs' natural way of expelling mucus in the presence of allergens or infections; by suppressing it, you prevent the lungs from getting rid of these harmful agents.
You should only take a cough suppressant if it causes you significant discomfort or if your cough is so bad that you can't breathe
Part 5 of 5: Evaluating Methods for Treating Asthma
Step 1. Monitor the agents that trigger asthma
Problems related to this condition can cause severe lung damage. To prevent this from happening, it is necessary to ensure that no respiratory crises generated by external agents, such as poor air quality or environmental factors, are triggered. If you have this condition, you should consider wearing a face mask to protect yourself from common substances that make it worse, including pollen, mold, animal hair, pollution and, in some ways, strong odors.
You can also install a filter system in your home, to prevent triggers from polluting the home
Step 2. Avoid certain foods when you have asthma
In some cases, it is possible that the disorder is triggered by a particular food, which is specific to each asthmatic person. Generally speaking, people with this condition should not eat common allergens, such as eggs, fish, peanuts, soy, yeast, cheese, wheat, and rice. Foods that contain preservatives, such as monosodium glutamate, nitrites and nitrates, can trigger a respiratory crisis. These substances reduce the effectiveness of emergency inhalers.
These common allergies are a valid reason to follow a diet based on organic and whole products
Step 3. Stay away from sugars and artificial sweeteners
Both are bad for lung health. One study showed that asthma is associated with high sugar consumption. Avoid candy, sugary sodas, cakes, and other treats.
If you need to sweeten your tea or coffee, use stevia as a sugar substitute
Advice
- Remember that in all likelihood you will not be able to fully recover from severe lung problems without the help of a doctor.
- While the advice in this article can help you maintain respiratory health and feel slightly better, it is always important to discuss your health condition with a doctor.
