Breathe Easy: Lifestyle changes for optimal lung health – Life News

Lungs are one of our most vital organs. But we barely care for them, and living in polluted cities can be very damaging. So, can any lifestyle changes, except not smoking of course, promote lung health? Dr Nikhil Modi, senior consultant, respiratory and critical care medicine, Indraprastha Apollo Hospitals, says, “Maintaining optimal lung health involves various lifestyle changes like regular physical activity, particularly aerobic exercises like walking, cycling, and swimming; and maintaining a healthy weight since obesity can restrict lung expansion. Incorporating breathing exercises, such as diaphragmatic breathing and pursed-lip breathing, can strengthen respiratory muscles and improve oxygen exchange. It is vital to maintain good indoor air quality, ensuring proper ventilation, and avoiding exposure to allergens and irritants like mould, dust, and pet dander. Staying hydrated is essential for maintaining mucosal membranes, which helps clear mucus from the lungs. Adopting a balanced diet rich in antioxidants, such as fruits, vegetables, nuts, and seeds, can reduce oxidative stress and inflammation in the lungs. Regular health check-ups are also recommended.”

Is asthma preventable?

Asthma is a chronic respiratory condition characterised by inflammation and narrowing of the airways, leading to breathing difficulties. While it cannot be entirely prevented, certain strategies can significantly reduce the risk. Genetic factors play a crucial role in asthma susceptibility; however, environmental triggers, such as allergens (pollen, dust mites, mould), tobacco smoke, air pollution, and respiratory infections, are significant contributors too. Minimising exposure to these triggers, especially in early childhood, can help reduce the likelihood of asthma onset. For individuals at risk, interventions such as breastfeeding during infancy, avoiding exposure to tobacco smoke, and maintaining a clean indoor environment can be protective. Furthermore, early diagnosis and management of respiratory infections and allergies can help prevent asthma development.

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How can people living in polluted cities like Delhi take care of their lungs?

Living in polluted cities like Delhi poses significant risks to lung health due to exposure to particulate matter, nitrogen dioxide, and other pollutants. But minimising outdoor activities during peak pollution times, especially in the morning and evening, can reduce inhalation of harmful particles. Using air quality apps can help monitor pollution levels. Wearing N95 masks when pollution levels are high can offer additional protection. Indoor air quality is equally critical; using air purifiers with HEPA filters can help reduce pollutants. Keeping windows closed and using exhaust fans while cooking can minimise indoor pollution. Regular exercise is essential but should be conducted indoors during high pollution periods. Maintaining a healthy diet rich in fruits, vegetables, and omega-3 fatty acids can help combat oxidative stress and inflammation caused by pollutants. Staying hydrated is also vital, as it helps thin mucus and promotes better lung function.

What are the initial signs of lung malaise to be taken seriously?

Common early symptoms to take seriously include persistent cough, particularly if it lasts more than 3 weeks, as it may indicate underlying respiratory problems such as chronic bronchitis or lung infections. Shortness of breath, especially during routine activities, can be an early warning sign of asthma or chronic obstructive pulmonary disease (COPD). Wheezing, a whistling sound during breathing, may signal bronchial obstruction or inflammation. Chest tightness or discomfort can also indicate lung issues and should not be ignored. Unexplained fatigue, particularly if accompanied by other respiratory symptoms, can suggest diminished lung function. Changes in sputum colour or consistency, particularly if it becomes green, yellow, or bloody, warrant immediate medical attention. Frequent respiratory infections or exacerbations of existing lung conditions are also significant warning signs. Individuals experiencing any of these symptoms should consult a healthcare professional to prevent potential complications.

Do any foods or supplements promote lung health?

Certain foods and supplements can enhance lung function and reduce inflammation. Foods rich in antioxidants, such as vitamins C and E, help combat oxidative stress in lung tissues. Fruits like oranges, strawberries, and blueberries, along with vegetables such as spinach and kale, are excellent sources for these. Omega-3 fatty acids found in fatty fish (salmon, mackerel), walnuts, and flaxseeds exhibit anti-inflammatory properties that may benefit asthma patients. Garlic and onions contain compounds that may help improve lung function and reduce respiratory infections. Consuming foods high in fibre, such as whole grains, legumes, and fruits, can support overall lung health. Certain herbs and supplements, like turmeric and ginger, are known for their anti-inflammatory effects. Vitamin D, obtained from sun exposure and fortified foods, may also play a role in respiratory health. However, it’s essential to consult a medical professional before introducing new supplements to ensure they are appropriate and beneficial for you.

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