Taking care of your lungs is incredibly important for maintaining good health and reducing your risk of respiratory diseases like asthma, COPD, and lung cancer. Your lungs allow you to breathe in oxygen and exhale carbon dioxide, making them critical organs that impact every system in your body.
Fortunately, there are many simple lifestyle habits and best practices you can adopt to keep your lungs healthy, strong, and functioning at their best. Let’s discuss the top tips for caring for your lungs properly.
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Get Screened for Lung Cancer
Lung cancer screening is an important way to detect lung tumors early when they are most treatable. Annual lung cancer screening is recommended for those between 50 and 80 years old who have at least a 20-pack-a-year smoking history and currently smoke or have quit within the past 15 years. Screening involves a low-dose CT scan, which can detect small lung tumors before symptoms appear.
Early detection of lung cancer is critical, as it leads to dramatically higher 5-year survival rates compared to lung cancer caught in later stages after it has spread. If you meet the criteria, talk to your doctor about scheduling annual lung cancer screenings. Additionally, organizations like The Lung Cancer Group provide valuable resources and support for those undergoing screening and treatment for lung cancer. This simple test can save your life by catching lung cancer early when treatment is most effective. Don’t wait for symptoms to appear, as that may be too late.
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Don’t Smoke
Smoking is by far the worst thing you can do for your lung health. When you inhale cigarette smoke, you are breathing in thousands of harmful chemicals that damage lung tissue, cause inflammation, and impair lung function. Smoking makes you much more prone to lung diseases like emphysema, chronic bronchitis, and, of course, lung cancer. It is also linked to cardiovascular disease, stroke, and infertility.
If you currently smoke, quitting can be challenging, but it is one of the most important investments you can make in your health. Consult with your doctor about quit-smoking programs, nicotine replacement products, prescription medications, and other strategies to help you kick the habit for good. Within one year of quitting, your lung function will improve significantly.
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Get Immunized
Certain vaccinations help protect your lungs against infection. Viruses like influenza, COVID-19, measles, and whooping cough can all wreak havoc on lung tissue if you contract them. The best way to keep your lungs resilient against these contagious viruses is through immunization. Talk to your doctor about getting vaccinated against:
- Influenza annually
- COVID-19
- Pneumococcal pneumonia
- Measles, mumps, rubella (MMR)
- Pertussis
- Varicella
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Exercise Regularly
Regular exercise helps keep your lungs healthy and functioning properly. Cardio workouts like walking, jogging, cycling, and swimming increase lung capacity and strength. As you breathe deeper during physical activity, you fully expand the lungs, allowing them to take in more oxygen. Deep breathing delivers fresh air to the bottom of the lungs, expanding lung tissue.
Aim for 150 minutes of moderate-intensity exercise per week, which equates to just 30 minutes a day for five days. Aerobic exercise gets your heart pumping faster, which increases circulation while delivering nutrients and oxygen throughout the lungs. Make sure to also incorporate strength training 2-3 days per week for the many additional health benefits. Overall, an active lifestyle reduces your risk of lung diseases.
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Practice Good Posture
Sitting and standing with proper posture promotes full lung expansion and function. Slouching or hunching over squeezes the lungs, preventing them from fully inflating. This also allows air to get trapped in the lungs, causing problems. Sit up straight with your shoulders back while engaging your core. When standing, keep your shoulders down and back, avoid sticking your belly out, and maintain the natural arch in your lower back.
If you have a desk job, invest in an ergonomic chair and be mindful not to slump over your work. Take breaks to walk around and reverse any poor posture habits. Practicing yoga is also great for improving posture by strengthening core muscles. Keeping good posture allows your lungs to fully expand and take in more oxygen.
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Manage Stress Levels
Chronic stress takes a toll on your lung health in several ways. Stress impacts breathing patterns, often leading to quick, shallow breaths which do not properly oxygenate the lungs. It also causes muscle tension that can restrict the lungs from fully expanding during inhalation. The hormones released during the stress response increase inflammation, which damages lung tissues.
Managing daily stress through relaxation techniques like meditation, deep breathing exercises, yoga, and mindfulness can help reduce shallow breathing and lung inflammation. Consider cognitive behavioral therapy, joining a support group, or making other lifestyle changes to keep stress in check. Getting 7-9 hours of quality sleep per night will also help reverse the negative effects of stress.
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Protect Your Lungs from Air Pollution
Air pollution refers to hazardous particles and gases in the air we breathe that damage lung tissue. Pollutants like ozone, particulate matter, sulfur dioxide, nitrogen dioxide, and carbon monoxide can all harm your lungs, especially if you are frequently exposed. Those with chronic lung conditions like COPD are at an even greater risk.
You can take measures to protect your lungs from air pollution by:
- Checking daily air quality reports in your area and limiting time outdoors when pollution levels are high
- Using an N95 face mask when outdoors on bad air quality days
- Choosing to exercise indoors on high-pollution days
- Installing high-quality air filters in your home
- Choosing to live in an area with lower levels of pollution
- Reducing pollution by walking, biking, or taking public transit instead of driving
Conclusion
Your lungs are vital organs that keep your body oxygenated and free of carbon dioxide buildup. Implementing healthy habits can prevent lung problems down the road. You should also avoid environmental hazards and take advantage of lung cancer screening if you are eligible.