Without his lungs, he could not breathe, and breathless, that will cease to exist. The lungs are part of the respiratory system, work with other organs and tissues to help you breathe. Every cell in the body needs oxygen to live, and lungs are moving oxygen into the bloodstream where it took the whole body when inhaled. As you exhale, waste, in the form of carbon dioxide is eliminated.
do a lot more than that too. The lungs are an important part of the immune system. microbes and infection-causing contaminants are captured by mucus and moved up by small cilia so we can cough out. Sneezing is another way of lungs help us get rid of the infection or contamination, and often before the invaders are able to do beyond the sinuses.
All this is what makes that so important lungs – if they are not in good shape, their health suffers, so, while it is possible to assume, that it is essential to do everything possible to keep your lungs in good health.
1. Practice deep breathing
Practice deep breath can strengthen the lungs, helping to reach maximum capacity. To do this, inhale slowly while consciously expanding belly. Then expand the ribs and then allow your upper chest expands and visibly left. Once you have fully inhaled, exhale as fully as possible, allowing the chest to fall, and then collapse the ribs. Finally, bring the muscles in the stomach and upwards, raising the diaphragm and the expulsion of the last breath. Repeat five to 10 times, and target practice once or twice every day.
2. Improve your posture
The posture and breathing are interconnected. Poor posture can lead to restricted, shallow breathing, and other problems, such as depression. This is because the lungs are soft structures, which means they occupy only the amount of space that is made for them. Sitting tall and reaching overhead, for example, has more room for the lungs. If you sit down, bend over and try to breathe, you will see how difficult it is -. It is an example of how muscles and tendons tend to be more restricted, causing breathing difficulties
Occasionally, try to give your lungs more room for reclining on a firm chair, lifting the chest and opening the front of his body while breathing deeply. Remember that poor posture, and doing things like looking down all the time, restricts breathing and poor breathing affects everything, physically and mentally.
3. Start enjoying your vitamin D
Studies they have shown that people with higher levels of vitamin D have better lung function. Experts believe that vitamin helps reduce inflammation, which in turn increases lung health. A 2014 study of the University of London published in the journal Lancet Respiratory Medicine found that taking vitamin D supplements was able to reduce COPD pulmonary disease outbreaks in more than 40% in those with a deficiency. COPD, or chronic obstructive pulmonary disease, chronic includes conditions such as bronchitis and emphysema.
At the end of the study, participants who took 100,000 international units (IU) of vitamin D every month, had an improvement in respiratory muscle strength and were able to exercise longer and more intensely compared with those who didn ‘t. The recommended daily allowance vitamin in the US It is 600 IU per day for adults up to 70 years (800 for those over 70). In addition to supplements, be sure to get out in the sun for 15 minutes a day to your skin to produce its own vitamin D naturally -. There is a reason it is called the sunshine vitamin
4. Stay hydrated
If the sputum is not removed from the lungs, can cause ongoing inflammation, which may lead to further lung damage and further deterioration of lung function. For optimal health, lung, lungs should be as clear as possible, and water plays an important role in that (as our health in general).
Water keeps the blood flowing to and from the lungs, as well as maintenance of the mucosa and hydrated flowing lungs. Staying hydrated also can help improve oxygen levels like water consists of two atoms of hydrogen and one of oxygen. Drinking plenty of water keeps you hydrated while also increases oxygen in the blood.
5. Reduce intake of sodium
Narrow your sodium intake can help reduce excess fluid and swelling as well as help the lungs. Eating too much salt, including sodium found (often in large amounts) in packaged and processed foods, fast foods and restaurants), it causes the body to retain water, which makes it harder to breathe. When lungs are able to breathe better, which raises the oxygen level that helps you feel better overall.
6. Exercise regularly
Regular exercise, moderate intensity is very good for the lungs – it supports healthy lungs and a healthier heart and can put in a better mood too. While resolves itself will not make your lungs stronger, which will help you get more out of them, according to Norman H. Edelman, MD, medical director of the American Lung Association.
Edelman says “better the easier cardiorespiratory capacity for the lungs to keep your heart and oxygen supply to muscles.” Objective of at least 30 minutes of moderate-intensity movement every day – and, if necessary, can be divided in increments of, for example, 10 minutes at a time.
7. Stop smoking
If you are a smoker, you probably already know how bad it is for you – and when it comes to your lungs, is the worst thing you can do. There is absolutely no safe threshold. The more you smoke, the greater the risk of developing serious diseases such as lung cancer and COPD. Cigarette smoking is the leading cause of both, according to The American Lung Association like smoke the airways narrow, making it more difficult breathing and causing chronic inflammation. Over time, the smoke destroys lung tissue that can trigger changes that turn into cancer.
If you do not smoke, try to stay away from other smokers as much as possible, as secondhand smoke is very harmful to the lungs.
Looking to quit smoking? Here is hand .
8. Remove toxins from home and improve indoor air
household toxins, including chemicals that are part of cleaning products, detergents, bleaches and chemically scented air fresheners, which are all harmful to the lungs and overall health. Instead, try make some of their own home fresheners. There are also plenty of free substitutes for chemicals available in health food stores and markets.
could also consider invest in an air purifier to remove allergens and other irritants from the air in your home. Adding houseplants not only add life to your living space, but also eliminate toxins. Replacing carpet floor coverings, or vacuuming and steam cleaning carpets frequently can also help. Also, consider investing in a lamp Himalayan salt .
9. Maintain a desirable weight
Weight plays an important role in the health of everyone, including lung health. If you are overweight, the workload of the heart increases, which makes it harder to supply oxygen to the rest of your body, and excess fat in the abdominal area, in particular, can put pressure on the diaphragm, which makes it harder to breathe.
10. Do not forget to laugh
is not no joke, laughter is really a great exercise for the lungs. Increases lung capacity and works the abdominal muscles as well. It also helps clear the lungs by forcing stale air out so that fresh air is able to more whole areas of the lungs.
11. Following a proper diet, including foods that promote lung health
A healthy diet is a need for overall health, including the health of the lungs. These foods are some of the best to include lung health:
The cruciferous vegetables. Cruciferous vegetables are simply any food that is a member of the cabbage family, including cauliflower, kale, broccoli, and, of course, col. These foods are rich in chlorophyll and powerful antioxidants that naturally help the body rid itself of toxins. They have also been presented in scientific studies to stop the progression of lung cancer and reduce the risk of developing lung cancer in half.
bright orange and red vegetables . These orange and red brightly colored vegetables such as carrots are full of carotenoids, an antioxidant orange pigment is known to reduce the risk of developing cancer. Carrots in particular are extra beneficial because of their high beta carotene count. Beta carotene is converted to vitamin A, which can help reduce asthma attacks. Carrots are also rich in lycopene, which reduces the risk of developing lung disease.
foods rich in fatty acid omega-3. The omega-3 fatty acids are essential to health. A diet rich in omega-3 reduces inflammation in the body, which is important for maintaining good health of the lungs, and is also a key component in asthma. One ongoing study conducted by the University of Rochester Medical Center released the first data showing that omega-3 offering effects anti- inflammatory human lung cells, and can stop the cigarette smoke-induced lung damage in disease models. They believe that future studies will take place in coming years, show that omega-3 can be used to prevent inflammation and accelerate the repair of lung injury in cigarette consumption in the short and long term. Rich in omega-3 fatty acid foods include things like wild salmon, coconut oil, walnuts and flaxseed.
12. Spice up your meals
There are a number of herbs and spices that can improve the health of the lungs. Use as many of them as possible in your meals to flavor things and get your lungs working at its best.
Turmeric. One of most powerful healers of nature turmeric contains an active compound known as curcumin, which offers powerful anti-inflammatory and antioxidant properties. It works to protect the body from free radical cells and destroy mutated cancer cells, preventing it from spreading throughout the body. Research has found that the consumption of curcumin on a regular basis can prevent or reduce symptoms in lung diseases such as COPD, asthma, emphysema, pneumonia and lung fibrosis caused by radiation.
ginger. This wonderful spice is easy to incorporate into a lot of dishes, and you can always throw some fresh ginger root in a homemade smoothie as well. It provides anti-inflammatory properties that help clean the air ducts of pollutants and other irritants before they have time to reach the lungs. It can also help relieve congestion and improve circulation to the lungs, reducing the symptoms of many chronic lung diseases such as bronchitis.
nder. A 2013 study was conducted by researchers at the Provincial Center Jiangusu China for Disease Control and Disease Prevention, found that adults who regularly consume garlic were significantly less likely to develop lung cancer. The researchers found that garlic, eat only twice a week, which could potentially reduce the risk of developing lung cancer in half.
“protective association between intake of raw garlic and lung cancer has been observed with a pattern of dose-response, suggesting that garlic can potentially serve as a chemopreventive agent of lung cancer” they wrote the researchers, given that adults who regularly consumed the herb were 44 percent less likely to develop the disease.
Previous research has shown that the premium nder is a potent antioxidant with the ability to reduce inflammation and reduce damage caused by free radicals, thanks to its penetrating chemical known as allicin . Allicin is released when garlic cloves are crushed – the same substance is also known for its antibiotic properties and even has the ability to fight infection. In addition to reducing the risk of lung cancer, it is also believed to help strengthen the body’s defenses against cold and superbugs resistant to common antibiotics.
The 12 things you can do to improve your lung health today first appeared in Natural living ideas .