How to breathe deeply: 10 tips for lung health

Every cell in the human body needs oxygen. We get it thanks to the lungs, which make 23 thousands of breaths and exhalations per day. The duration and quality of our life depends on the health of the lungs. They not only enrich the body with oxygen, but also protect us from infections. Unfortunately, lung diseases are considered to be one of the most common and dangerous world  

Therefore, we should not neglect the state of the respiratory system, the health of which is affected by our entire lifestyle.

• How to keep your lungs healthy: prevention methods
• At a Glance: What You Need to Know About Lung Health

How to keep your lungs healthy: prevention methods

One in six deaths worldwide is due to lung disease. Even modern medicine is powerless before the harm that a person causes to himself. The most dangerous factors that cause serious lung diseases include smoking and polluted air. But and these reasons are not the only ones that lead to disability and death. This also includes late treatment of respiratory diseases, malnutrition, lack of physical activity, inhalation of dust and chemicals, and many others.

Prevention of lung diseases 一 affordable measures for every person. They will help maintain lung health and reduce the risk of developing dangerous diseases such as lung cancer, asthma and tuberculosis.

Do not smoke and pass secondhand smoke

Statistics don't give smokers much chance. Smoking is one of the main causes of lung cancer, which has become one of the most common types of cancer in the 20th century. 700 000 people die from tobacco every year in Europe. According to experts, in XXI worldwide, about 1 billion people will die from the harmful effects of tobacco smoke. person.

Passive smoking does not cause less harm. Remember that toxic fumes after smoking a cigarette remain in the air and settle on objects. As a result, non-smokers also suffer from the harmful effects of tobacco.

Passive smoking causes: cough, obstructive disease in adults and children, lung cancer, stroke, coronary heart disease and others.

Read also: How to quit smoking on your own: help yourself

Monitor  the air in rooms

We spend most of our time indoors and what we breathe at home and work affects our health. Pollutants include: tobacco smoke, dust particles and dirt, toxic substances, gases, sulfur oxides, radon. To reduce the impact of these harmful factors, adhere to the following rules:

1. Do not smoke indoors.

2. Ventilate the house several times a day for 5-10 minutes.

3. Check the gas appliances for proper operation. Ventilate after cooking.

4. Observe safety precautions when working with household chemicals.

5. Use quality building materials and  eco-marked furniture.

6. Control humidity levels and prevent mold, which is a source of allergens.

7. Stay away air fresheners and candles in rooms.

8. Use air cleaners.

Eat right

Both overweight and thinness affect lung health. Doctors recommend sticking to the basics of a healthy diet, as there is growing evidence of the influence of nutrition on the development of lung diseases.

To improve lung function, it is useful to include in your diet:

1. Fruits and vegetables.

2. Fish and omega-3 fatty acids.

3. Flavonoids: lentils, peanuts, champignons, broccoli, potatoes, carrots, eggplant, pumpkin, garlic and etc

4. Antioxidants: citruses, strawberries, herbs, almonds, salmon, prunes, cheese, cottage cheese, butter, etc.

The less junk food and trans fats you consume, the better for your lungs and the whole body as a whole.

Breathe more fresh air

Dirty city air negatively affects the health of children and adults. If possible, try to live away from busy highways and industrial areas. Use every opportunity to be closer to nbsp;nbsp;go to the forests for weekends, take a walk in the park in the evening, go to rest in the mountains or to the sea.

Your typical daily walk should be fairly active, include a brisk walk, and last at least an hour.

Practice deep breathing

Deep belly breathing strengthens the lungs, helps to relax and oxygenates the brain cells.

Perform a simple diaphragmatic breathing technique in the morning and evening before bed:

1. Sit comfortably.

2. Take a deep breath in from your belly and count to 3's.

3. Hold your breath while counting to 3's.

4. Exhale slowly, counting to 3's.

5. Repeat all steps.

Read also: Proper breathing and its effect on health: 10 facts

Go in for sports

Jogging, swimming, cycling or rollerblading, and walking are especially indicated. Physical activity increases lung capacity and helps them to work at their full potential. Get in the habit of exercising three times a week, this will teach you how to breathe properly and saturate the body with oxygen.

Treat your teeth on time

Bacteria from the  oral cavity can enter the respiratory organs and lungs. This disrupts their work and leads to various diseases. Treatment of caries and inflammation of the gums — another effective measure to keep your lungs healthy.

Limit contact with household chemicals

Ordinary household chemicals contain harmful gases and particles. It involves working in a respirator and rubber gloves. Be careful when buying your next cleanser and consider if you can do without it. After using household chemicals, be sure to ventilate the room.

Take care of your health

An untreated cold, runny nose, cough threaten with serious complications, therefore, they require adequate and consistent treatment. During seasonal epidemics, follow the rules of personal hygiene: wash your hands often, rinse your nose with saline, ventilate the room and get flu shots.

Make sure your child gets all the necessary vaccinations. This will protect him from  dangerous diseases that are difficult to treat.

Be positive and laugh more often

Try to fill your life with positive emotions. You will notice less pain. Laugh more often, as this is a great workout for the lungs. When we laugh, we breathe with effort we inhale and exhale the air.

Read also: Where the happiest people live and how to become one of them

At a Glance: What You Need to Know About  Lung Health

Pulmonary diseases are considered to be one of the most serious diseases in the world. According to forecasts, their frequency will only increase. This is associated with  deterioration of air in cities and  the habit of smoking. But of great importance for maintaining lung health and prevention of serious diseases are the most basic things: sports, physical activity, proper nutrition and cessation smoking.

Recently, more and more often began to talk about the dangers of passive smoking. A non-smoker who inhales tobacco smoke is exposed to all the same risks as a smoker. There is no safe level of passive smoking. Keep this in mind and don smoking in indoors, in public places and on playgrounds.

Read also: Improve your health with qigong exercises

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