6 habits to help your lungs stay healthy every day

Drink enough water

Drinking about two liters of water a day is essential to maintain lung health. When provided with enough water, the mucous membranes along the airways are moisturized and can effectively trap and expel invading particles and bacteria. On the contrary, dehydration makes mucus thick and sticky, making it difficult for the lungs to clean themselves and increasing the risk of infection.

Get regular physical activity

Certain activities help strengthen respiratory muscles such as the diaphragm and intercostal muscles, which are essential for breathing. These healthy muscles help improve lung function and increase oxygen absorption.

Regular exercise also improves circulation, allowing oxygen-rich blood to reach the lungs and other tissues more effectively. The immune system works well when exercising regularly and also promotes the ability to fight respiratory infections. Healthy adults should aim to get at least 30 minutes of moderate-intensity exercise most days of the week.

Practice breathing

Performing deep breathing exercises daily can increase lung capacity and respiratory muscle strength. Breathing exercises also help remove air remaining in the respiratory tract, promoting more effective oxygen and CO2 exchange. Some exercises also help reduce stress and anxiety.

Diaphragmatic breathing is a method of breathing through the abdomen instead of the chest, helping the lungs receive more oxygen. The diaphragm is located between the chest and abdomen and is a muscle involved in the breathing process. Perform diaphragmatic breathing exercises by sitting cross-legged on the floor, relaxing your body and straightening your back. Place one hand on your chest, the other on your stomach, then inhale slowly through your nose. Breathe deeply until your belly swells, feel your hands moving along your belly. Exhale, lowering your abdomen while your chest and shoulders do not move.

Eat healthy

A healthy diet is essential to keep your lungs healthy. Eat plenty of fruits, vegetables, whole grains, and lean proteins to supplement important nutrients like vitamins, minerals, and antioxidants. These substances fight oxidative stress, reduce inflammation and protect lung tissue from damage. A balanced diet also helps maintain a healthy weight so your lungs function well.

Control indoor air quality

Dust mites, pet dander, mold spores, and chemical fumes from cleaning products are all potential sources of indoor air pollution. They can irritate the lungs, cause allergies, and worsen respiratory problems. Using an air purifier, cleaning your home regularly, and avoiding chemical-based cleaning products help reduce exposure to harmful substances.

Get enough sleep

Getting a good night’s sleep is important for overall health. During sleep, the body repairs and rejuvenates itself, including healing lung tissue. Getting enough sleep helps the lungs relax and recover from the pressures of the day. When you get enough rest, sleeping 7-8 hours a night, your body is better able to fight bacteria and viruses that cause lung infections.