Indeed, the human lungs have been equipped with a layer of mucus that serves to ward off bacterial attack. In addition, the human nose is filled with fine hairs that are useful for preventing dust and dirt from being inhaled into the lungs. Unfortunately, this ability cannot completely block pollutants, germs, and harmful chemicals from contaminating the lungs and damaging their condition. In particular, inhaling foreign bodies and harmful substances can lead to respiratory infections, chronic obstructive pulmonary disease (COPD), or even lung cancer. Fortunately, there are several things you can do to restore lung health, such as consuming the necessary nutrients, exercising to strengthen your lungs, and treating lung disorders using herbs. In addition, also take other preventive methods to protect the lungs and control asthma disorders, if you have them. In particular, if you develop dangerous symptoms such as shortness of breath or infection, even if you are a former smoker, see a doctor immediately!
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Method 1 of 6: Improving Lung Nutrition
Step 1. Increase your intake of fruits and vegetables
Every day, you should increase the portion of fruits and vegetables that enter the body, especially because a decrease in fruit and vegetable intake is closely related to the risk of lung disease, specifically asthma and COPD. In addition, fruits and vegetables are very rich in antioxidants, so they have been shown to protect the body from asthma and COPD attacks, as well as fight the growth of cancer cells.
To maximize the levels of antioxidants that enter the body, choose brightly colored fruits and vegetables, such as blueberries, raspberries, apples, plums, oranges and other citrus fruits, green leafy vegetables, winter and summer squash, and bell peppers
Step 2. Limit meat intake
This method should be followed while you're trying to improve your lung health, especially when it comes to eating red meat. If you really want to eat meat, make sure the type of meat is the most fat-free, grass-fed, and free from hormone injections and antibiotics. In addition, also choose poultry that do not receive injections of hormones and antibiotics, then don't forget to remove the skin before eating.
Poultry, such as chicken and turkey, are very rich sources of vitamin A. Since people who are deficient in vitamin A are more susceptible to bacterial infections in the lungs, try increasing their intake of vitamin A to kill harmful microorganisms in the lining of the lungs. lungs
Step 3. Eat fatty fish
Try increasing the intake of fish in your daily diet. In particular, consuming good fatty fish such as salmon, mackerel, trout, herring, and sardines is effective in restoring the condition of the lungs and maintaining their health.
Anti-inflammatory substances in omega 3 fatty acids are effective in increasing the body's capacity to exercise, which will indirectly improve lung health
Step 4. Increase your intake of nuts
To improve your diet, try eating more legumes and nuts at each meal. In particular, navy beans, black beans, and kidney beans are good sources of protein for the body. In addition, legumes such as lentils are also rich in vitamins and minerals that are necessary for maintaining lung function.
Step 5. Eat organic food, if possible
A good diet rich in beneficial vitamins and minerals can help protect the lungs as well as restore their condition. Therefore, try to eat organic foods as often as possible, especially since research shows that preservatives and additives contained in nonargonic foods are very closely related to the risk of asthma attacks, lung cancer, and COPD such as emphism and chronic bronchitis.
- These additives include sulfates, aspartame, parabens, tartrazine, nitrates and nitrites, butylated hydroxytoluene (BHT), and benzoates.
- If you can't completely eat organic food, try to avoid foods that contain additives. If necessary, check the label on the packaging so that you can avoid such products.
Step 6. Limit your intake of packaged and processed foods
If you want to support lung function and restore health, you should limit your intake of packaged and processed foods. In other words, limit your intake of foods that contain additives and preservatives, especially since they can increase lung sensitivity and lead to respiratory problems. If possible, always cook your own food, although of course this will be more cumbersome and time-consuming.
- Trust me, your body will be healthier if you eat home-cooked and unprocessed foods, especially since such foods generally contain more vitamins, minerals, and essential nutrients.
- One indicator that a food has been over-processed is its color. If the color is too white, as you often see on white bread, white rice, or white pasta, it means that the food has gone through an over-processing process. That's why, you should focus on eating whole wheat bread, brown rice, and whole wheat pasta every day.
- This means that you should only consume complex carbohydrates that are not overly processed. In other words, avoid white bread and other processed foods and focus on eating other types of carbohydrates. When processed in the body, complex carbohydrates will be broken down into simple carbohydrates that can be utilized by the body.
Step 7. Take the supplements recommended by your doctor
Try supplementing your diet by consuming additional minerals, such as magnesium, zinc, and selenium. All three are nutrients needed by the body to maintain lung function and improve its condition. In addition, also consume vitamin D3 every day because poor respiratory function is closely related to lack of vitamin D levels in the body.
Make sure you always consult a health professional before taking any supplements and follow the instructions for use listed on the supplement packaging
Step 8. Do not take beta carotene supplements if you are a smoker or have a high risk of developing cancer
In fact, beta carotene can be found naturally in food and can be converted into vitamin A in the body. However, this supplement should not be taken by smokers or by people who are at risk of developing lung cancer, especially since some studies indicate that beta carotene supplementation may be associated with an increased risk of lung cancer in smokers.
So far, there is no evidence that consuming beta carotene every day can increase the risk of cancer
Step 9. Drink as much water as possible to stay well hydrated
Basically, drinking lots of water hydrates the lungs, keeps them free of mucus, and increases blood flow to them. Therefore, try to consume about 2 liters of water per day to keep the texture of the mucus thin, and prevent the buildup of mucus in your lungs and respiratory tract.
- One way to increase fluid levels in the body is to consume juices and herbal teas. Basically, any type of liquid that does not contain caffeine can be classified as a daily fluid intake.
- Fluid intake can also be increased by eating more fruits and vegetables that contain high water content, such as watermelon, tomatoes, and cucumbers.
Method 2 of 6: Strengthening the Lungs by Exercising
Step 1. Increase the frequency of doing cardiovascular exercise
Exercise is not only beneficial for maintaining cardiovascular health, but also for improving the health of your lungs. In particular, exercise can increase blood flow to the lungs and bring all the necessary nutrients there. However, make sure you exercise at a low intensity first, and always be careful not to over-stimulate your body. In other words, find the exercise tempo that's right for you. If your body is getting used to it, you can gradually increase the intensity and frequency.
- If you've never done cardiovascular exercise before, try walking briskly, walking long distances, or using the elliptical machine first. All three are not too intense, but powerful pump blood and oxygen throughout your lungs and body.
- If you have breathing problems or lung problems, consult your doctor before trying any sport or exercise. Supposedly, doctors can recommend exercise techniques that are safe, but still able to increase lung capacity and strengthen muscle performance.
Step 2. Do breathing exercises
Practicing breathing is the perfect method to increase the intake of oxygen into the body and remove excess carbon dioxide. At first, the various methods listed below may give you a headache. That's why, most health experts recommend a slow approach as long as it's steady. Once you get used to the methods that work most effectively for you, your body will inevitably start using them more often.
- If necessary, find a personal trainer or physical therapist to guide you in increasing lung capacity the right way. Ask your doctor for an appropriate expert referral, if possible.
- Consult your doctor before trying any sport. If you are really serious about improving your lung health, chances are your doctor will refer you to the right lung rehabilitation specialist.
Step 3. Breathe in while pursing your lips
In general, most doctors will recommend one of these two methods to treat breathing difficulties and increase lung capacity, namely the pursed-lips breathing method, and the diaphragmatic breathing method. To do the first method, you only need to breathe in through your nose for two to three seconds, then exhale through pursed lips. slowly for four to nine seconds. Repeat the process as many times as you want as long as your body feels comfortable.
If you start to feel uncomfortable, rest for an hour before trying again. Don't worry, although it takes practice and dedication that is not simple, sooner or later you will be able to breathe more smoothly and feel more comfortable doing it
Step 4. Breathe using your diaphragm
Train your body to apply the method of breathing through the stomach instead of the chest. Although most people do not breathe this way, this method is still classified as a normal way of breathing. In particular, the main breathing apparatus used in this method is the diaphragm, which is the line of muscle under the lungs. To do this, you first need to relax your shoulders, back and neck. After that, place one palm on your stomach and the other on your back. Then, inhale through your nose for two seconds. As you inhale, push your stomach forward until it expands. After that, exhale while pursed lips to control the rate of exhalation while pressing the stomach slowly. This technique is effective in boosting the performance of the diaphragm and strengthening the muscles that are there.
It takes regular practice to master this method. Although not easy, actually breathing using the diaphragm is a method used by babies. In other words, they do not use additional muscles when breathing, namely the muscles of the neck, shoulders, back, and ribs. Once you get the hang of it, try to apply this method as often as you feel comfortable with your body
Step 5. Practice deep breathing techniques
In fact, there are variations of the diaphragmatic and pursed-lips breathing technique adapted from the University of Missouri in Kansas City. To practice deep breathing techniques, you need to first lie on your back, then support your knees and head with a pillow to make your body feel more comfortable. After that, place both palms side by side on the stomach, just above the ribs so that you can feel the movement of the two separately, and know if the exercise technique you are using is correct. After that, take a deep breath slowly while expanding your stomach. In particular, your technique is correct if the fingertips of your right and left hand begin to separate as you inhale.
- This exercise ensures that you use your diaphragm instead of your ribs when you breathe. Basically, the diaphragm is able to draw more air into the lungs when the ribs are inflated.
- Do this whenever you feel short of breath and as often as needed. At first, your head may feel a little dizzy as your body is forced to put more oxygen into your lungs than usual. Therefore, do not hesitate to stop when the body starts to feel uncomfortable. However, feel free to repeat this method whenever you want, as often as needed.
Step 6. Breathe while humming
One way to increase lung capacity is to strengthen the diaphragm. For that, you first need to train yourself to do deep breathing techniques. As you exhale, make a humming sound to help move the diaphragm and strengthen the muscles in it. Do this whenever you feel short of breath and as often as you want! At first your head may feel dizzy, but don't worry because it means your body has received more oxygen than usual at that point.
When your body starts to feel uncomfortable, stop. However, you can actually repeat this method whenever you want
Step 7. Try practicing Chinese breathing techniques
To do this, you first need to sit in a comfortable position. After that, take three short breaths through your nose. On the first inhale, straighten your arms into the empty space in front of you, and make sure your hands are at shoulder height. On the second inhale, move your hands in a straight line to your sides, and make sure your hands are level with your shoulders. After that, on the third inhale, raise your hands above your head in a still straight position.
- Repeat the process 10 to 12 times.
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If you feel dizzy while doing this, stop.
Don't worry, the natural rhythm of your lungs will take control right away.
Method 3 of 6: Using Herbs to Improve Lung Health
Step 1. Take herbal supplements or herbal fruit teas
Basically, there are many different types of herbs that can help improve breathing and support lung health, and there's no single right way to take them. Therefore, you can consume herbs in the form of tea or daily supplements. If you don't want to swallow it, boil the herbs in water and let the steam and aroma fill the room as a natural aromatherapy.
To make a herbal tea, simply mix 1 tsp. dried herbs for every 250 ml of boiling water. If you are going to take it as a supplement, don't forget to follow the rules listed on the herbal packaging
Step 2. Try using oregano as a natural decongestant
Did you know that one of the spices commonly found in Italian cuisine, namely oregano, can act as a natural decongestant because it is rich in antimicrobial and antihistamine substances? In particular, the active components in oregano that contain these benefits are a volatile oil called carvacrol and rosmarinic acid. That's why you can try consuming the herb either dry or fresh, or mix it into a tomato sauce recipe and use it to season the meat.
Oregano can also be taken as a supplement in the form of oil
Step 3. Use peppermint to relax the respiratory system
You certainly know that the active ingredient in peppermint is menthol. Menthol is what later is useful for relaxing the muscles in the respiratory tract and acts as an antihistamine. Basically, peppermint can be consumed directly in a dry and fresh condition, or processed into various recipes for main meals and desserts. In addition, peppermint can also be used in the form of an oil mixed into food, taken as a dietary supplement, or applied as a topical cream. Some people even burn peppermint oil to inhale the fumes!
- Do not apply peppermint oil or menthol oil directly to children's skin. Be careful, these activities have been shown to reduce the respiratory rate in children.
- Many people choose to apply a menthol-containing ointment to the chest, or spray a menthol-containing medication into the throat to treat the problem of mucus buildup.
Step 4. Try consuming eucalyptus as a natural decongestant
In fact, eucalyptus leaves have been used since ancient times as a natural decongestant, which is a tool to thin mucus and make it easier to come out when coughing. In particular, the components contained in eucalyptus and contain these benefits are cineole, eucalyptol, and myrtol. The results of clinical research also state that eucalyptus can help treat acute and chronic bronchitis effectively, you know! To use it, you can take eucalyptus oil orally or use it as a topical medication. However, always remember that eucalyptus oil must first diluted before use.
- Eucalyptus oil vapor can also act as a decongestant if inhaled. As a result, its effectiveness to treat bronchitis is not in doubt. To inhale the steam from eucalyptus oil, all you need to do is pour a few drops of the oil into a bowl of hot water and inhale the steam that forms.
- Meanwhile, diluted eucalyptus oil can help treat coughs, swelling in the respiratory tract, bronchitis, and various other respiratory disorders.
- Eucalyptus oil can also be applied to the skin to relieve swelling of the mucous membranes in the respiratory tract.
Step 5. Take herbal supplements as recommended by your doctor
Basically, several types of supplements can be beneficial for lung health, such as the white horehound which has been used as a natural treatment method since ancient times in various cultures, including Egyptian medicine culture, Ayurveda, Aboriginal peoples who are the indigenous peoples of Australia, and Native Americans. to treat various respiratory disorders. In this modern era, horehound is also contained in lozenges, such as Ricola. Therefore, you can consume 1-2 lozenges every 1-2 hours or as needed.
- The herb called lungwort has also been used for centuries to treat lung diseases, mainly because it is very high in antioxidants and can act as an expectorant to encourage coughing and phlegm.
- Elecampane contains insulin which can support mucus production and relax the bronchial tubes. In addition, the ingredients derived from the roots of these herbal plants are also very rich in antibacterial substances that are good for the body.
- Do not use horehound if you have a history of diabetes or high blood pressure.
Method 4 of 6: Preventing Lung Disorders
Step 1. Quit smoking
Remember, prevention is always better than cure. Therefore, try to keep the lungs from being exposed to excessive stress, foreign particles, carcinogens, and smoke, one way is to stop smoking, especially because smoking can damage lung health and make the body constantly exposed to harmful chemicals. like nicotine. In addition, smoking can also make the lungs coated with tar which is no less dangerous.
- For some, the effects of nicotine withdrawal can be intense. Some of the symptoms that may occur afterward are mood disturbances, dizziness, weight gain, anxiety, depression, and increased frequency of coughing and insomnia.
- Basically, you don't have to quit if you don't have the right support system in place. That's why, it's best to use a variety of tools that can be used, such as joining a support group, taking chewing gum or using special tapes to suppress the urge to smoke, and even asking a doctor for prescription drugs like Chantix.
- If you need support to overcome difficult times, try visiting sites provided by the United States Cancer Community, United States National Health Service (Smoke Free website), or the United States Lung Association, since similar online services are not yet provided by the Indonesian government..
Step 2. Protect yourself from pollution
If you live in an area where the air is heavily polluted, or if you have asthma, make every effort to take appropriate protective measures. For example, wear a mask when you have to go outside. In addition, you can also install an air filtration system at home to prevent it from being polluted by outside pollution.
- Today, there are masks specifically intended to maintain lung health. For example, try buying a mask that has activated carbon or activated charcoal in the filter so that most of the allergens, pollutants, fumes, and harmful chemicals you don't have to accidentally inhale. In addition, you can also buy masks that are equipped with P100 filters, masks that are specifically made to counteract the effects of cold air, or masks that can help expedite the breathing process.
- If available and possible, try downloading an app that can provide information about air quality in the area where you live, such as EnviroFlash. If you have received the information early on, surely you can decide to stay at home when the air quality outside is bad, or wear a mask if you really have to go outside.
Step 3. Don't hold back your cough
One of the best natural ways to support lung health is to cough. Many people choose to suppress their cough by taking medication or cough suppressants. However, in many situations, this should not be done, especially since coughing is the lungs' way of expelling mucus deposits that contain allergens or infections. In other words, holding back the cough will only keep the infected and allergen-containing mucus in the lungs.
Therefore, take medication or cough suppressants only if the activity of coughing makes you very uncomfortable or has difficulty breathing
Method 5 of 6: Controlling Asthma Disorders
Step 1. Avoid your asthma triggers
Remember, asthma-related problems have the potential to damage your lungs! To prevent this from happening, do your best to avoid asthma attacks resulting from exposure to specific triggers, such as poor air quality or other environmental factors. In addition, those of you who have asthma should always wear a mask when doing outdoor activities so as not to continue to inhale common triggers, such as pollen, mold and mildew, pet dander, pollution, and strong odors.
You can also use an air filtration system to remove as many asthma triggers as possible and/or prevent them from entering your home
Step 2. Avoid foods that can trigger asthma flare-ups
Generally, people who have a history of asthma have food allergens that vary from person to person. However, usually people with asthma should avoid food allergens such as eggs, fish, peanuts, soybeans, yeast, cheese, wheat, and rice. In addition, they must also avoid various preservatives such as monosodium glutamate (MSG), as well as nitrates or nitrites. In particular, all these substances can also reduce the effectiveness of inhalers as emergency rescuers when asthma is relapsing.
It is this allergic disorder that underlies the emergence of recommendations for consuming whole and organic foods for people with asthma
Step 3. Limit your intake of sugar and sugar substitutes
Basically, sugar and sugar substitutes can harm your lung health. In particular, research shows that asthma has a potential relationship with high levels of sugar in the body. Therefore, avoid sugary foods such as candy, sugary drinks, cakes, and other sugary snacks.
If you want to sweeten the taste of tea or coffee, try replacing the role of sugar with stevia, which is a natural sweetener
Method 6 of 6: Knowing the Right Time to Take Medical Treatment
Step 1. Get treatment immediately if you experience shortness of breath
While you may feel fine, shortness of breath can actually be a symptom of a serious illness. Therefore, immediately consult a doctor or visit the nearest Emergency Unit (ER) to identify the cause. After that, the doctor can provide appropriate treatment recommendations to overcome them.
Always treat shortness of breath as an emergency! Although the body may still feel fine afterwards, there is nothing wrong with providing an umbrella before the rain
Step 2. Immediately see a doctor if you experience symptoms of lung disease
Health conditions such as lung cancer, COPD, emphysema, asthma, and severe lung infections can cause similar symptoms. Therefore, if you feel that your lung health is in trouble, don't hesitate to see a doctor to analyze the cause. After that, the doctor can help formulate the right treatment plan to restore your lung condition. In particular, the symptoms that should be watched out for and should be informed to the doctor are:
- The appearance of pain when breathing
- Shortness of breath
- Coughing non stop
- Coughing while exercising
- Shivering while exercising
- Dizzy
Step 3. Do regular check-ups if you are a former smoker or still smoke today
Quitting smoking can indeed help restore lung conditions. However, because the activity of smoking itself can have a long-term negative impact on the lungs, keep yourself checked regularly to the doctor! Doctors can help monitor the condition of the lungs so that even the smallest potential problems can be detected early and lung health can be maintained optimally.
Consult the appropriate frequency of examinations to the doctor. It's a good idea to schedule a year-long check-up from the start of the year, just to make sure that lung health will be your priority that year
Step 4. Consult the possibility of using an inhaler or doing other methods to relieve swelling in the lungs
Some medical conditions, such as asthma, COPD, and allergies, can trigger swelling in your airways. Swelling that will reduce oxygen intake and in addition to triggering difficulty breathing, will also make you feel uncomfortable. Fortunately, your doctor can prescribe oral medications or inhalers to relieve swelling and make you feel more comfortable.
- Whatever type of medicine is prescribed, don't forget to use it according to the doctor's advice!
- In some cases, the doctor may put on a breathing apparatus, which, of course, will be brief and painless, to relieve swelling in the lungs quickly.
Step 5. Consult whether or not you need to take antibiotics to treat bacterial infections to your doctor
Basically, most lung infections don't need to be treated with antibiotics because they are not caused by a bacterial infection. However, some types of respiratory infections, such as pneumonia, may be caused by bacteria so they can be treated with antibiotics prescribed by a doctor to speed up recovery.
