How to reduce lung damage caused by air pollution

Air pollution can be caused by waste from vehicles, industries, and cigarette smoke. This affects many organs and functions in the body, in which the lungs are damaged. Deteriorating air quality due to many factors can lead to sore throat, cough, bronchitis…

According to the World Health Organization (WHO), exposure to air pollution causes approximately 4.2 million deaths globally each year. Air pollution can last a long time, some ways below can reduce the harmful effects and keep your lungs healthy.

Healthy diet

Eating more vegetables and drinking more fruit juice instead of carbonated drinks can improve lung function. Some fiber-rich foods like pears, raspberries, chia seeds, quinoa, broccoli can also help. Antioxidants found in turmeric, tomatoes, pumpkin, and blueberries have anti-inflammatory effects and protect the respiratory system.

Exercise regularly

Exercise isn’t just about losing weight or strengthening your arms and legs, it also improves lung function. This includes doing cardio (exercises that increase your heart rate) such as jogging or jumping rope, for 30 to 60 minutes a day, at least 5 days a week. People with limited mobility due to arthritis can choose lower-impact activities such as swimming to improve overall fitness and lung health.

Practice yoga

Yoga also offers many benefits in maintaining lung health. Breathing exercises such as alternate breathing and Pranayama breathing are beneficial because they help improve lung capacity and reduce stress.

Alternate nostril breathing: Do this breathing exercise by sitting comfortably on the floor with your back straight. Close the right nostril with your finger, inhale through the left nostril, then close the left nostril with your hand. Open the right nostril and exhale. Done in about 6 minutes.

Pranayama Breath: Sit cross-legged, back and spine straight, placing your hands on your knees. Relax your abdominal muscles, inhale deeply through your nose to fill your lungs with oxygen, then exhale slowly through your mouth. Do it for 20-30 minutes every day.

Avoid smoking and secondhand smoke

Not only cigarettes but e-cigarettes are also harmful to the lungs. Smoking can also worsen the effects of air pollution on the respiratory system. Secondhand smoke also causes similar harm.

Purify indoor air

Outside air pollution can enter the house. Therefore, regular cleaning, vacuuming and installing air purifiers contribute to reducing pollution levels. Prioritize products with particle absorption filters (HEPA) capable of removing harmful, microscopic particles in the air.