We don’t always consider the role that our lungs play in keeping us alive and well. In fact, it’s often only when we experience breathing problems that we begin to realise just how hard our lungs work.
Our lungs supply oxygen to all of the cells in our body, and without sufficient amounts, we become more prone to health problems.
According to the NHS, lung diseases – including chronic obstructive pulmonary disease (COPD) and lung cancer – affect one in five people and are the third biggest cause of death in England.
It’s important to remember that, just like the rest of our organs, our lungs need care and attention to function at their best.
With that said, here are nine ways to boost lung health.
1. Quit smoking
We all know that smoking is bad for our health – especially our lungs. The NHS labels it the single biggest risk factor for lung cancer.
Smoking is linked to most lung diseases, including COPD, idiopathic pulmonary fibrosis, and asthma – and it’s responsible for more than seven out of 10 cases of lung cancer in the UK.
This is because tobacco smoke contains over 60 different toxic substances, which are known to be carcinogenic (cancer-producing). As a result, research has found that smoking 25 cigarettes a day makes you 25 times more likely to develop lung cancer than someone who doesn’t smoke.
The NHS offers stop smoking services if you’d like to get support with quitting.
2. Stay active
Besides quitting smoking, staying active is one of the most important things you can do for your lung health. When we exercise, our heart and lungs work together to bring oxygen into the body and deliver it to the muscles being used.
According to research, breathing increases from about 15 times a minute to between 40 and 60 times a minute during exercise. This results in improved circulation, strengthened lung tissue – and, over time, can significantly boost heart and lung function.
Even for people with lung disease, which can limit the amount of air taken in, exercise can help to improve how effectively the body uses air. For example, this study found that people with COPD who did regular physical exercise (whether low, moderate, or high levels) had a lower risk of being admitted to hospital for their symptoms, compared to those who did less physical activity.
Endurance and aerobic activities are particularly effective for improving lung health and function. This includes activities like brisk walking, running, swimming, dancing, cycling, and climbing stairs.
If you’d like to get active, head over to the fitness and exercise section of our website for inspiration. Here, you’ll find everything from different team sports to try to simple ways to increase your step count. You might also be interested in some of the virtual fitness classes available on Rest Less Events. Classes include Pilates, aerobic fitness, and Afrofusion dance fitness.
Note: It’s important to talk to your GP before starting a new exercise programme, particularly if you suffer from any type of respiratory condition. They’ll be able to advise you on the most suitable form of exercise for you.
3. Practise deep breathing
Lung capacity refers to the total amount of air you can hold in your lungs. According to experts, the breathing we do day-to-day isn’t enough to keep oxygen flowing through the body at peak levels. Most of us take shallow breaths from our chest area, which only uses a small portion of our lungs.
In fact, it’s estimated that at rest, and during most daily activities, our lungs are only working at 50% of their full capacity. So, practising deep breathing exercises can help to engage our lungs at a deeper level.
Diaphragmatic breathing – also called belly or abdominal breathing – is a breathing exercise that engages your diaphragm, a muscle located below the lungs. Training your diaphragm to open up to your lungs through diaphragmatic breathing can help the body to breathe more efficiently.
In this study of 30 smokers over the age of 65, participants performed different breathing exercises three times a week for four weeks, followed by two weeks of no exercises. After the initial four weeks, participants’ lung function had improved. But, this significantly reduced in the final two weeks after they stopped doing breathing exercises.
Improving lung capacity becomes especially important with age, because research shows that lung function begins to decline after we reach our mid-20s. In fact, many experts believe ageing is the main reason for reduced lung capacity.
To read more about how to practise diaphragmatic breathing, you might like to read our article on different breathing exercises.
4. Make sure you’re getting enough vitamin D
It’s well known that vitamin D plays an important role in immune function and bone health. But research shows that it contributes to lung health and function too.
Studies have linked vitamin D deficiency with an increased risk of respiratory infections and diseases, and reduced lung function. Other studies have found that vitamin D deficiency may also exacerbate symptoms of lung infections and disease.
For example, in this study, people with bronchiectasis who were vitamin D deficient were found to have worse symptoms and a poorer quality of life than those who weren’t deficient. Experts believe this is because vitamin D affects lung structure, strengthens muscles in the respiratory tract, and boosts the body’s immune response to respiratory pathogens.
As a result, upping your intake of vitamin D is thought to boost lung health and function. For example, in this study, higher intake of vitamin D was shown to reduce the severity of diseases like COPD and bronchiectasis.
Some of the best sources of vitamin D include fatty fish like salmon and tuna, eggs, mushrooms – and, of course, sunlight. For information on how to up your intake, you might like to have a read of our article; What is vitamin D and why do we need it to stay healthy?
5. Stay hydrated
Our lungs contain a thin, moist lining of mucus which is important for keeping the system running smoothly and helping to prevent infection.
Staying hydrated is important for maintaining the moisture of this lining because dehydration can cause the mucus to become thick and sticky. This can impair lung function and make breathing difficult.
If you struggle to drink enough water, you might find our articles, 10 tips for staying hydrated and why it’s important and 9 healthy and hydrating alternatives to water, helpful.
6. Laugh more
We all need a good laugh every now and then. But aside from being good for the soul, science is beginning to understand that the physical act of laughing is also good for overall health.
Laughing can provide a workout for the cardiovascular, pulmonary, and respiratory systems because, when we laugh, our diaphragm, chest, and abdominal muscles tighten. This means that the lungs have to work harder to expel air and allow fresh air deeper into the lungs.
Interestingly, this study found that having a sense of humour is associated with improved emotional functioning and quality of life among patients with COPD.
Another study found that laughter reduces air trapping in people with COPD. Air trapping happens when the lungs become abnormally large due to an obstruction in the airways. This can impact lung function and lead to increased breathlessness, particularly during exercise.
For more information, you might like to read our article; The benefits of humour and laughing – 9 tips to help you laugh more. Or, why not give laughter yoga a go?
7. Eat antioxidant-rich foods
Research has shown that what we eat and drink plays an important role in overall lung function.
And, aside from getting plenty of vitamin D, eating a diet full of other antioxidant-rich foods – such as those containing vitamins A, C, K, and omega-3 fatty acids – is highly beneficial for lung health. This is because antioxidant-rich foods help to protect the lungs from free radicals (unstable molecules that can damage cells).
For example, blueberries contain anthocyanin – a type of antioxidant which research has found helps to protect our lungs as we age. And this study found that vitamin C may offer protective benefits against lung cancer. For example, red peppers – which are a particularly rich source of vitamin C – have been linked with a reduced risk of COPD.
Similarly, omega-3 fatty acids (found in fish like salmon and tuna and nuts like walnuts) have anti-inflammatory properties and studies have found that they may help to reduce lung inflammation and improve breathing.
If you’re not sure where to start with eating more antioxidant-rich foods, experts recommend looking to the Mediterranean diet for inspiration. Based around plenty of fruit, vegetables, nuts, seeds, legumes, and whole grains, the Mediterranean diet is high in antioxidants and has been linked with a reduced risk of COPD.
To find out more, check out our article; 15 best foods for healthy lungs.
8. Work on improving your posture
Studies have revealed that slumping reduces lung capacity, because the position squeezes your lungs and forces them to fit in a smaller space. In fact, sitting in a slouched position can reduce lung capacity by up to 30%.
Therefore, practising good posture can help to increase lung capacity and make breathing easier.
If you’d like to work on this, why not take a look at our list of 5 exercises to help improve your posture?
9. Take steps to improve indoor air quality
According to Asthma and Lung UK, indoor air pollution is caused by dust, dirt, and gasses in the air which can be harmful if breathed in. And research shows that the air quality inside our home can be two to five times worse than outside.
While bad for general health, people who have respiratory conditions or are sensitive to indoor allergens can be particularly affected by poor indoor air quality. So, taking steps to improve air quality can help to prevent asthma flare-ups and enhance the general quality of breathing too.
Indoor air quality tends to be worse during the winter months because there’s often no flow of fresh air from outside, which means allergens become trapped inside. As a result, it can be especially important to take measures during that time.
Experts say that some of the most effective ways to do this are keeping your home clean, opening windows for at least a few minutes everyday, changing filters (for example, those in heating systems), and investing in an air purifier.
For more information, you might like to check out this advice on how to improve indoor air quality from Asthma and Lung UK, or our article; Asthma – symptoms, causes, and ways to cope.
Final thoughts…
Looking after our lungs is essential for good health. And, luckily, we know from research that there are plenty of simple lifestyle changes we can make to boost our lung function and health.
For further reading, head over to the general health section of our website. Here, you’ll find information on everything from gut and bladder health to important health checks and ways to improve bone health.
What steps do you take to look after your lung health? Have you found any of these tips useful? We’d be interested to hear from you in the comments below.
