Morning habits help keep your lungs healthy

The lungs provide oxygen and remove carbon dioxide, ensuring energy for the body to function optimally, enhancing immunity. Master, Doctor Mai Manh Tam, Deputy Department of Respiratory Medicine, Tam Anh General Hospital, Hanoi, guides morning habits to help protect the lungs and improve respiratory ability.

Drink warm filtered water immediately after waking up Helps warm and moisten the respiratory system, thin mucus, eliminate toxins, and enhance gas exchange. Warm steam helps increase blood circulation, clear airways, and reduce sinus pain during colds and allergic rhinitis.

The thermogenic effect of drinking water on an empty stomach promotes increased metabolic rate, weight loss, and prevention of overweight and obesity. Thanks to that, lung capacity improves, airways expand, gas exchange is better, preventing sleep apnea, hypoventilation syndrome, and existing lung diseases such as asthma and chronic obstructive pulmonary disease (COPD). heavy progress. Drinking warm water also has a relaxing effect, is beneficial for people with lung diseases, and reduces the risk of respiratory and ENT diseases.

Morning exercise such as walking, jogging, yoga or stretching exercises to strengthen the diaphragm, intercostal muscles, and accelerate the operation of air sacs in the lungs. The improved ability to transport oxygen increases the activity of the lungs and respiratory system, stimulating blood circulation. Regular physical activity also burns calories better, reducing the risk of obesity and obesity-related respiratory diseases.

Practice deep breathing About 5-10 minutes every morning helps improve lung capacity, increase oxygen absorption efficiency, and eliminate carbon dioxide and phlegm. This also reduces stress and is useful for people with respiratory problems such as asthma and chronic obstructive pulmonary disease (COPD). Performing pursed-lip breathing and abdominal breathing exercises regularly can restore lung function.

Catch the morning sunlight Helps absorb vitamin D needed by the lungs. Dr. Tam cited research showing that vitamin D deficiency can increase the risk of many respiratory diseases such as viral respiratory infections, rhinosinusitis, COPD, asthma, tuberculosis, and interstitial lung disease. Vitamin D supplementation contributes to improving lung capacity, reducing the risk of respiratory infections, relieving some symptoms in people with asthma and COPD, and reducing the risk of Covid-19.

Each person should spend about 15-20 minutes a day exposed to sunlight in the early morning so that the body can synthesize the necessary amount of vitamin D. Combining sunshine with physical activities is better for your health. Milk, yogurt, cheese, eggs provide abundant vitamin D. People with significant deficiencies can take supplements as directed by their doctor.

Eat a healthy breakfastprioritize foods rich in antioxidants and omega-3 to improve lung health, reduce inflammation, and contribute to preventing cell damage. This nutrient helps protect the body against potential harm from free radicals and toxic chemicals. Fruits rich in vitamin C (oranges, tangerines, guava, kiwi, peppers), green vegetables (kale, spinach, broccoli), omega-3 (flaxseeds, chia seeds, salmon, tuna, olive oil ), other foods containing vitamins A, E, magnesium, zinc and selenium… are all good for the lungs.

Clean the living space cleanlyopening windows for ventilation will improve indoor air quality. Use air purifiers, vacuum cleaners, and deodorizers with HEPA filters to remove odors, cigarette smoke, and allergens such as dust mites, pollen, animal dander, viruses, bacteria, etc. Clean air filters periodically to avoid dust and mold accumulation that can cause respiratory harm.

Avoid cigarette smoke and air pollution Can reduce the risk of many lung diseases and improve respiratory ability. Dr. Tam recommends checking the air quality around living areas and workplaces every day via the app or warnings from authorities. If air quality is poor, doors and windows should be closed to reduce pollutants entering and impacting health.