Keeping your lungs healthy is essential to feeling your best. Yet, common factors, including exposure to cigarette smoke and environmental toxins, as well as eating an inflammatory diet, can take a toll on this pair of important organs.
What’s more, common conditions, such as asthma, chronic obstructive pulmonary disease (COPD), and pulmonary fibrosis, can significantly affect your quality of life. However, research has shown that lifestyle modifications, including following a nutrient-rich diet, can help protect your lungs and even reduce lung damage and symptoms of the disease.
Things which may damage your lungs
Below are some of the substances and conditions that can lead to lung damage, with the severity dependent on the amount of exposure.
Smoke: Cigarette smoking is the major cause of lung cancer and chronic obstructive Pulmonary Disease (COPD), which inclusions chronic bronchitis and emphysema. Cigarette smoke can narrow the air passages and make Breathing More Disability. It causes chronic inflammation or swelling in the lung, which can lead to chronic bronchitis. Over time cigarette smoke destroys lung tissue and may trigger changes that grow into cancer. If you smoke, it’s never too late to benefit from quitting
Mould: If too much moisture is present, mould can grow and become damaging to your airways.
Chemicals: Inhaling chemical-filled air with things like a noxious gas, chlorine, cleaning supplies and more can lead to threatening lung diseases.
Dust: Lung tissues can collect dust and particles over time which ends up injuring the airways.
Pollution: The Air Quality Outside Can vary from Day to Day and Sometimes is Unhealthy to Breathe. Knowing How Outdoor Air Pollution Affects Your Health and Useful Strategies to Minimize prolonged extra can help you and your family wall. Climate change and natural disasters can also directly impact lung health.
Tips for Avoiding Lung Damage
Check air pollution forecasts to make sure the air is healthy enough to spend an extended amount of time outdoors.
Avoid exercising in high-traffic areas as the pollution levels are often much higher.
When using cleaning supplies with lots of chemicals, be sure to open your windows to let fresh air in.
If you’re a smoker, now’s the time to quit. The sooner you decide to quit the better off your lungs will be.
Invest in an air purifier that can sanitize the air from pollutants, allergens and toxins.
Keep areas with lots of moisture, like your shower, clean from mould.
Best foods iteams which shield your Lungs
Whole grains are considered a healthy diet for the lungs. It contains a sufficient amount of fibre, vitamin E and many essential nutrients. Apart from this, it is rich in anti-oxidant and anti-inflammatory properties. You can include foods made of wheat, barley, moong etc. in food.
Green leafy vegetables
“To support overall lung health and protect the lungs from inflammation and infection, leafy green vegetables, like spinach and kale, are anti-inflammatory powerhouses,” These foods contain chlorophyll, which gives them their green colour and helps support blood flow to the lungs. “They also contain carotenoids like lutein and zeaxanthin which act as antioxidants in the body, removing free radicals that could cause lung damage.” In the diet, you can include vegetables like broccoli, spinach, beans etc.
Omega 3-containing foods
To keep the lungs healthy, you should include foods rich in omega-3 fatty acids in the diet. Nuts can consume walnuts, fenugreek seeds, linseed seeds, fatty fish etc. to strengthen the lungs.
Beetroot and beet greens are rich in nitrates, which have been shown to benefit lung function. Nitrates help relax blood vessels, reduce blood pressure, and optimize oxygen uptake.
Beetroot supplements have been shown to improve physical performance and lung function in people with lung conditions, including COPD and pulmonary hypertension, a disease that causes high blood pressure in the lungs.
Additionally, beet greens are packed with magnesium, potassium, vitamin C, and carotenoid antioxidants — all of which are essential to lung health
Apple contains sufficient amounts of vitamin E and vitamin C. Which are beneficial for the lungs. They help in removing other diseases of the body. You must include apples in your daily diet. Due to the presence of the antioxidant quercetin, apples have been proven to reduce lung decline and even reduce lung damage caused by smoking. Those who eat five or more apples per week were also at a reduced risk of developing COPD.
The vitamin C present in it can prove to be helpful for the lungs. It is rich in antioxidant properties. Orange can be included in the diet to keep the lungs healthy.
The brightly coloured flesh of pumpkins contains a variety of lung-health-promoting plant compounds. They’re especially rich in carotenoids, including beta carotene, lutein, and zeaxanthin — all of which have powerful antioxidant and anti-inflammatory properties. Studies show that having higher blood levels of carotenoids is associated with better lung function in both older and younger populations.
People who smoke may significantly benefit from consuming more carotenoid-rich foods like pumpkins.
Evidence suggests that smokers may have 25% lower concentrations of carotenoid antioxidants than nonsmokers, which can harm lung health.
Tomatoes are one of the richest vegetable sources of lycopene, a carotenoid that has been associated with improved lung function. Consuming tomatoes and tomato products have also been linked to reduced lung decline and airway inflammation.
Tomatoes and tomato products are among the richest dietary sources of lycopene, a carotenoid antioxidant that has been associated with improved lung health. Consuming tomato products has been shown to reduce airway inflammation in people with asthma and improve lung function in people with COPD.
Lung-Damaging Foods to Avoid
These five foods have been proven to have negative effects on lung function.
Simple carbohydrates such as white bread should be avoided, as it takes more work for the lungs to metabolize them. Switching out these simple carbs for whole-grain, complex carbohydrates can improve lung health.
Potato chips are filled with salt and saturated fat, two things that are detrimental to lung health. Trans and saturated fats harm your cardiovascular health and can raise blood pressure. The salt in chips can also increase water retention, making it harder to breathe.
First and foremost, chocolate contains caffeine, which can interfere with medication or increase heart rate. Chocolate is also high in sugar and low in nutrients, making it a generally bad choice for someone with lung disease.
In general, alcohol can increase inflammation in the lungs. For those with poor lung health, beer is a bad choice specifically because it’s also carbonated and can cause bloating, which puts extra pressure on the lungs and can make it harder to breathe.
The nitrates in processed cold cuts have been linked to lung decline and worsening COPD symptoms. Lean meats like salmon and chicken are a better choice for those who want to eat meat.