3 Ways You Might Strengthen Your Lungs

How good is your lung capacity? The strength and elasticity in our lungs naturally decline with age, even in those of us who are healthy and don’t smoke. This can make breathing harder over time. And here we are in a pandemic where lung health can mean the difference between life and death. Fortunately, there are a few ways to fight back and preserve and strengthen the health of the lungs.

Consume foods containing nutrients like omega fatty acids and vitamins D and E, which can reduce inflammation and improve overall lung function. Use herbs like turmeric, eucalyptus, rosemary, ginger and oregano. And add green tea to the daily drink selections. Exercising regularly also helps preserve lung function, as does breathing exercises, breathing in steam, drinking plenty of water and refraining from smoking. Let's look at how to strengthen the lungs and help keep us all safe in this dangerous and terrifying time.

1. The Right Foods Provide the Right Nutrients

Nutrition can play a major role in lung function, and some nutrients are more helpful in this area than others. Getting ample amounts of these three vital nutrients gives lungs the best chance to be as healthy as possible:

• Vitamin D boosts the immune system and reduces inflammation. People with asthma or at risk for respiratory infections should be especially diligent about getting enough of this vitamin. You can find it in salmon, as well as fortified milk and orange juice.
• Vitamin E can reduce lung inflammation. Get your daily dose by eating almonds, hazelnuts, raw seeds and dark, cruciferous greens like mustard, kale and broccoli.
• Omega-3 fatty acids may protect against lung infections, chronic lung inflammation and asthma exacerbations. Protecting your lungs now could save you from lost capacity later. Good sources include flaxseed, walnuts, canola oil and coldwater fish like salmon, mackerel and sardines.

The American Lung Association also reminds people to drink enough water every day as the lungs lose a lot of moisture through our breath and they need to be replenished to remain strong and pliable.

Those who suffer from a lung condition might want to make deliberate choices to benefit the lungs, these days. Edema sufferers should avoid sodium, which may worsen their symptoms. COPD sufferers sometimes find a low-carb diet rich in healthy fats helps improve their breathing. Asthma sufferers might avoid any known food allergens, foods that cause bloating (beans, onion, garlic), sulfites (dried fruits, pickled foods, shrimp and alcohol) and salicylates (coffee, tea, herbs and spices).

2. A Variety of Herbs Show Promise

You may be able to improve or preserve lung function by ingesting the right variety of herbs, too. Research has shown turmeric, eucalyptus, rosemary, ginger and oregano are all excellent for lung health. A number of traditional Chinese herbs may also be beneficial. Green tea contains polyphenols, which protect against inflammation, reduce cell oxidation and lower cancer risks, all of which can benefit lung health. Garlic contains compounds that can improve lung function even in smokers.

3. Beneficial Practices Could Help Maintain Capacity

Some people might be able to strengthen their lungs by adopting a few new habits. Consider adding these into your routine if you haven’t already:

• Regular exercise is one of the best ways to preserve lung function. Strive for moderate exercise at least 30 minutes, 5 days a week.
• Breathing exercises, such as pursed-lip breathing and belly breathing, can help keep lungs functioning at their best.
• Steam therapy may help slow the progression of COPD.

You also want to make sure you’re drinking enough water and refraining from any unhealthy habits such as smoking, which can have negative effects on lung health.

The strength of our lungs can be dependent on a number of factors, many of which are in our hands. And there's never been a time when having strong lungs mattered more. Diet and exercise regimens can have a significant effect, especially for those who have any type of lung condition. The more we do now to preserve the strength of our lungs, the healthier we can be for years to come.

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