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| How to Increase Lung Capacity | | |  Dr Rashi Sharma
We often don’t consider the important role our lungs play in keeping us strong and well. It’s not until we experience problems breathing that we take notice. But the truth is , like the rest of our body, our lungs need daily care and attention. Breathing feeds oxygen to every cell in the body. Without sufficient oxygen , people are more prone to health problems including respiratory illness , chronic obstructive pulmonary disease and even heart disease. Since regular day to day activity doesn’t help you use your lungs to full capacity, you need to challenge the lungs with more intense activity. “And to help counteract the build up of toxins and tar in the lungs caused by environmental pollutants, allergens, dust and cigarette smoke , you need to help your lungs cleanse themselves” .
TIPS FOR KEEPING YOUR LUNGS HEALTHY
Prevention is the best medicine, and working to keep your lungs healthy is much more efficient than trying to repair them after something goes wrong. To keep your lungs healthy, do the following:
• Stop smoking and avoid secondhand smoke or environmental irritants.
• Eat foods rich in antioxidants
• Get vaccinations like the flu vaccine and the pneumonia vaccine. This can help prevent lung infections and promote lung health.
• Exercise more frequently which can help your lungs function properly.
• Improve indoor air quality .use tools like indoor air filters and reduce pollutants like artificial fragrances, mold and dust .
• Staying properly hydrated is important for your overall health and it also helps promote proper lung function. Drinking water helps thin the mucus produced by the lungs , which makes it easier to breathe ; this is especially true for the people with lung diseases such as COPD.
• There is no safe way to use tobacco; this includes e- cigs and vapes. Tobacco in any form is addictive and it increases your risk for various health problems.
• Avoid respiratory illness , a cold or respiratory illness affects lung health immediately but it can also leads to serious complications
• Get the habit of washing your hands with soap and water . Don’t touch your face, especially with unwashed hands .stay home if you are sick to protect others.
• Clean your carpets three times a week and steam clean every year. That’s because they can trap mold , cockroach droppings, dust mites , dirt , and dust that get in to the air and in to your lungs .
• Check your appliances whenever gas burns , as in certain cooktops , ovens , and space heaters , it makes a chemical called nitrous oxide. This gas can inflame your lungs, make you cough and wheeze , and trigger asthma. Do regular maintenance and pay special attention to how they send waste gases out of the house.
• Laugh more it’s a great workout for your stomach muscles and helps increase the amount of air your lungs can take in. Much like sports, jogging or breathing exercises, a good laugh clears out stale air to make room for fresh air that can reach more parts of your lungs.
SIMPLE BREATHING EXERCISES
• Diaphragmatic breathing :- Diaphragmatic breathing uses the awareness of the diaphragm muscle , which separates the organs in the abdomen from the lungs. By concentrating on lowering the diaphragm aa you breathe in , you’ll get a much deeper inhale.
• Simple deep breathing : - As you slowly inhale consciously expand your belly with awareness of lowering the diaphragm. Next expand your ribs to open like wings .Finally allow the upper chest to expand and lift. After this , exhale as completely as possible by letting the chest fall, then contracting the ribs and finally bring the stomach muscles in and up to lift the diaphragm and expel the last bit of air .
• Counting your breaths :- you can also increase your lung capacity by increasing the length of your inhalation and exhalations . Start by counting how long a natural breath takes. If it takes to count of five to inhale it should take to the count of five to exhale. You’ll want to be equal length.
• Watching your posture :- since the lungs are soft structures, then only take up the room that you make for them. A simple technique for giving your lungs even more room is leaning back slightly in a stable chair, lifting the chest and opening the front of your body as you breathe deeply.
• Staying active : - Regular moderately intense activity is great for the lungs and when you increase your daily activity you get three things done at once : healthy lungs, a healthier heart and a better mood. Aim for at least 20 minutes of consistent, moderately intense movement daily like a brisk walk or bike ride.
• Steam therapy :- steam therapy or steam inhalation involves inhaling water vapor to open the airway and help the lungs drain mucus.
• Green tea :- Green tea contains many antioxidants that may help reduce inflammation in the lungs. These compounds may even protect lung tissue from the harmful effects of smoke inhalation.
• Anti inflammatory foods :- inflammation of the airway can make breathing difficult and cause the chest to feel heavy and congested. Eating anti inflammatory foods can reduce inflammation to relieve these symptoms. Food that help fight inflammation include Turmeric, Leafy greens, Cherries, Blueberrie, Olives, Walnuts, Beans and Lentils
• Oral Health :- To best protect your lungs, it is crucial to protect your teeth, gums, and tongue. Brush and floss twice per day to prevent the buildup of plaque and potential infections in your mouth. These could migrate from your mouth in to your lungs compromising their ability to function properly. “ Every man’s heart one day beats its final beat. His lungs breathe a final breath. And if what that man did in his life makes the blood pulse through the body of others, and makes them bleed deeper and something larger than life, then his essence, his spirit, will be immortalized.” |
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