Lung health isn’t something we think of much, but nevertheless, the health of our lungs is vital for our overall health. Our lungs are self-cleaning organs. Bad habits such as smoking can damage our lung health. After the lungs have had exposure to pollution, such as cigarette smoke, a person’s chest may feel full, congested, or inflamed. Mucus gathers in the lungs to catch microbes and pathogens, which contributes to this feeling of heaviness. However, with a little help, our lungs can still heal themselves once the exposure to such pollution stops, for example, if a smoker quits the habit.
Here are some ways to help our lungs heal.
1. Controlled coughing
Coughing is the body’s way of naturally expelling toxins that it has trapped in mucus. Controlled coughing loosens excess mucus in the lungs, sending it up through the airways.
Follow the steps below to cleanse your lungs of excess mucus:
- Sit down on a chair with the shoulders relaxed, keeping both feet flat on the floor, and fold your arms over your stomach
- Slowly inhale through your nose
- Next, exhale slowly while leaning forward, pushing the arms against the stomach
- Now, cough a couple of times while exhaling, keeping the mouth slightly open
- Slowly inhale again through the nose
- Rest and repeat as necessary
2. Postural drainage
Postural drainage involves lying in different positions to use gravity to remove mucus from the lungs. This practice may improve breathing and help treat or prevent lung infections.
These techniques may differ depending on the position:
A. While laying on your back
- Lie down on the floor or a bed.
- Place pillows under the hips to ensure that the chest is lower than the hips.
- Slowly inhale through the nose and exhale through the mouth
- Allow each exhale to take twice as long as the inhale – (This is called 1:2 breathing)
- Continue for a few minutes.
B. While on your side
- Lie on one side, resting the head on an arm or pillow.
- Place pillows under the hips.
- Practice the 1:2 breathing pattern.
- Continue for a few minutes.
- Repeat on the other side.
C. Tummy technique
- Place a stack of pillows on the floor.
- Lie down with the stomach over the pillows while keeping the hips above the chest.
- Fold the arms under the head for support.
- Practice the 1:2 breathing pattern.
- Keep going for a few minutes.
3. Up your antioxidants intake
You’ve heard of the powerful health benefits of antioxidants, but have you heard of what it can do for your lungs? Antioxidants that may help reduce inflammation in the lungs. These compounds may even protect lung tissue from the harmful effects of smoke inhalation. A recent study involving more than 1,000 adults in Korea reported that people who drank at least two cups of antioxidant-rich green tea per day had better lung function than those who drank none.
4. Exercise, exercise, exercise!
We all know that exercise is great for our health, but what does it do for our lungs? Exercise forces the muscles to work harder, which increases the body’s breathing rate, resulting in a greater supply of oxygen to the muscles. It also improves circulation. If you’re new to exercising, start slowly and pick up the pace as you go along, day to day. In time, your body will start to adapt to meet the demands of regular exercise, and your muscles will learn to use oxygen more efficiently and produce less carbon dioxide. If you are suffering from COPD, cystic fibrosis, or asthma, get some advice from your doctor first before starting any kind of exercise program.
5. Eat These For Better Lung Health
Inflammation of the airways can make breathing difficult and cause the chest to feel heavy and congested. Eating anti-inflammatory foods can reduce inflammation to relieve these symptoms.
Foods that help fight inflammation include:
- Turmeric
- Leafy greens
- Lentils
- Berries of all kinds
- Olives
- Walnuts
- Beans
