HOW TO IMPROVE YOUR RESPIRATORY HEALTH:
Do you know, According to WHO recent guidelines, Chronic Obstructive Lung Disease (COPD) ranked at 3rd position amongst the ten most leading causes of deaths globally, accounting for approximately 6% of total deaths globally, and it is increasing day by day.
Chronic respiratory diseases are one of the most common non-communicable diseases globally,
mainly due to the omnipresence of hazardous environmental, occupational, and
behavioral inhalational exposures. According to an article
published in science direct in June 2020, approximately 544.9 million
individuals had chronic lung disease in 2017, showing an increase of 39.8% as
compared to 1990 data. Interestingly, people from the high-income regions had
the highest prevalence of chronic lung disease as compared to people of low-income
regions.
But mortality due to chronic respiratory diseases was higher in low-income regions compared to high-income regions. This
might be due to fewer health facilities available in developing countries.
Know the question arise why respiratory diseases are on the rise and how can we keep our respiratory system healthy?
Why Respiratory diseases are on the rise?
Due to ongoing urbanization and westernization of most of the part of the world which results in;
- increase in indoor and outdoor air pollution,
- increase in tobacco smoking,
- physical inactivity,
- unhealthy diet,
- increase in occupational pollutants/agents.
Along with all these factors, population aging is also considered as one of the factors resulting in an increase in chronic respiratory diseases.
Respiratory diseases are also common in rural areas where solid fuels are used for cooking and heating.
WAYS TO IMPROVE RESPIRATORY HEALTH:
For a healthier lifestyle, you should have to maintain your lungs healthier. Our body defense system has its mechanism to remove dust particles and pollutants from your lungs.
But many factors decrease our defense system to remove pollutants from our lungs. And this results in reduced functioning of our lungs. So, to improve our respiratory health, we should follow the following measures to strengthen our lungs.
1. Quit Smoking (Either Active or Passive):
Smoking is one of the major causes of preventable deaths in the United States. Smoking almost affects all body organs and decreases the overall general health of the body of smokers.
Over the last 50 years, the risk of dying from cigarette smoking has increased in the United States.
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| Quit Smoking |
As per the Centers for Disease Control and Prevention, more than 10x people of United States died prematurely because of smoking compared to all deaths in all wars fought by the United States.
So if you smoke, it's never too late to stop smoking. As early as you stop smoking, your body starts to rebuild the damages that occur due to cigarette smoking, and it continues to rebuild itself for many years.
According to American Lung Association, within 20 minutes after quitting, your pulse rate becomes normal, Carbon monoxide level in your blood drops to normal just within 12 to 24 hours of quitting, and your lung functions start to improve in 2 weeks.
It takes several attempts to quit smoking. Quitting is not an easy task, but it's worth it. Some medication, your firm will for quitting, and proper counseling helps you to stop smoking.
2. Eat Healthy Food:
Eating food rich in antioxidants helps your body to reduce organ damage from chemical agents producing different kinds of lethal Reactive Oxygen Species.
Respiratory diseases such as asthma and chronic obstructive pulmonary disease are linked with oxidative stress, as suggested in several pieces of research.
So, increasing foods rich in antioxidants help in decreasing such chronic respiratory diseases.
Here is the list of some foods rich in antioxidants and found to have sound health effects.
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| Healthy Foods for Respiratory Health |
- Berries
- Cherries
- Dark green leafy vegetables
- Oranges
- Olives
- Broccoli
- Tomatoes
- Garlic
- Fish
- Nuts
3. Stay Physically Active:
People with a sedentary lifestyle face many difficulties in their lives, as a sedentary lifestyle is a significant risk factor for obesity, cardiovascular disorders, musculoskeletal disorders, and many other problems in daily life.
So, one of the most important factors to maintain a healthy lifestyle is to be physically active.
During exercise, your body needs more oxygen, so your lungs have to work harder to fulfill your body's oxygen demand. Your respiratory rate increases up to 40 times per minute during exercise.
Researchers suggest performing an exercise for approximately half an hour a day.
Workout on a regular basis can help you:
- In lowering your blood cholesterol level
- Burn extra calories
- In decreasing your blood pressure level
- Decreases your risk for type II diabetes mellitus.
By doing regular exercise, you can develop strong and healthier lungs, which can resist the aging process. If you develop any chronic respiratory diseases, it can slow down its progression as well.
Some of the vital work out for your Respiratory Health are;
- Aerobic Exercises
Aerobic exercises like Jogging, Running, cycling, and Brisk walking are shown to improve your mental health.
- Strength Training
You can use weights (dumbbells), resistance bands, and your body weight (Yoga). Do it two to three times per week.
Note: You should consult your Respiratory Doctor immediately if you have difficulty breathing and any chest pain.
4. Improve your Indoor Air Quality:
Air Pollutants and dust may damage your lungs and increases the aging process.
Your upper respiratory system has cilia, which expels dust and other particulate matters from your lungs.
But as a person gets older, the number of cilia decreases, resulting in the accumulation of dust and other particulate matters in your lungs. As these pollutants accumulate, the chance of respiratory diseases and lung cancer increases.
So to improve your lung functions, you have to improve your indoor air quality.
Some Tips To Decrease Indoor Air Pollution:
- Do not allow anyone to smoke inside your home.
- Clean dust from furniture, carpets, and households on a regular basis
- Use a vacuum cleaner to clean households, rugs, and furniture at least once a week.
- Use an air purifier to clean your indoor air from dust, pollutants, smoke, and it also decreases the chances of air-borne diseases.
- Design your home in such a way that your home must have enough windows for proper ventilation.
- Do not use artificial room air freshener; use natural products such as essential oils to scent your home.
- Check regularly for molds and install Radon and Carbon monoxide detectors at your home.
5. Reduce your Exposure to Out-Door Pollution:
Air pollution can cause many ill effects on your lungs and trigger allergic conditions of the airways, such as asthma. So to protect yourself from air pollutants, you should have some knowledge about your surrounding air quality. Air quality can be measured by Air Quality Index. You must hear from your local weather forecaster that tomorrow will be orange code day for Air Quality Index.
What is this Orange Code? You must have some background knowledge so that you can comprehend your outdoor air pollution status by yourself.
Air Quality Index (AQI) Color Coding:
0-50 Green Good
51-100 Yellow Moderate
101-150 Orange Unhealthy for Sensitive People
151-200 Red Unhealthy
201-300 Purple Very Unhealthy
301 and above Maroon Hazardous
From the above values, you can easily comprehend when it is safer to move outside. So check your Local AQI values regularly and plan your outdoor routine accordingly.
6. Prevent Yourself from Respiratory Infections:
Preventing yourself from respiratory infections is a significant task, especially as you become older. People already having chronic respiratory diseases such as COPD, asthma is particularly at risk of getting the infection.
Ways to Prevent Respiratory Infections and Diseases:
- Wash your hands with soap at regular intervals and avoid touching your mouth, nose, and eyes as much as possible.
- Cover your cough or sneeze with tissue paper and discard tissue paper after use; if tissue paper is not available, cover your cough or sneeze with your elbow instead of your hands.
- Do not share drinking glasses, plates, or other eating utensils with others.
- Do not share napkins, handkerchiefs, tissue papers, and other such items with others.
- Get Your vaccination done such as flu vaccine, pneumonia vaccine, corona vaccine.
7. Keep Yourself Hydrated:
Mild dehydration can results in a decrease in respiratory functions, mainly localized to small airways. Dehydration also results in the thickening of mucus, which may cause the trapping of microorganisms inside the respiratory tract and may result in respiratory infections.
So, to keep your lungs functioning properly, keep yourself hydrated.
3 to 4 liters of fluid a day is enough for an average adult to keep them hydrated.
8. Do Breathing Exercises:
During this coronavirus pandemic, people are more conscious about keeping their lungs healthy, and for this, people trying different ways to strengthen their lungs.
Breathing exercises are one of the best ways to increase lungs strength and to increase lung capacity. Breathing exercises not only increase respiratory muscle efficiency but also helps to cope with anxiety and stress.
The two most crucial breathing exercises for chronic respiratory diseases are;
i. Belly Breathing OR Abdomen Breathing OR Diaphragmatic breathing
ii. Pursed Lip Breathing
i. Diaphragmatic Breathing:
Diaphragm is a major respiratory muscle, and it performs many functions apart from respiration, such as help in defection, micturition, and parturition.
Importance of Diaphragmatic Breathing:
Diaphragmatic breathing is slow and deep breathing with many benefits, such as
- It increases lungs capacity.
- Helps to improve alveolar ventilation, which results in increased blood oxygen level.
- Helps to cope with Stress and Anxiety.
- Decreases Blood Pressure.
- Increases anti-oxidant activity and decreases oxidative stress.
- Helps to improve your sleep.
- Neutralizes the acidity of blood by removing CO2.
- Boost your Immune System.
How to Perform Diaphragmatic Breathing?
For Diaphragmatic breathing, follow the following sequence;
- Lie down comfortably on your back.
- Place a couch under your head and bent your knees such that your feet rest on the floor.
- Place one hand on your chest and the other on your belly.
- Inspire air through the nose for about 2 to 3 seconds and feel your stomach is moving more than your thorax.
- Expire air through pursed lips and try to exhale air two to three times more than as you inhale.
Repeat the same process for 5 to 10 minutes and increase inhalation and exhalation duration in each repeat.
ii. Pursed Lip Breathing:
Pursed lip breathing is one of the easiest ways to improve dyspnea. It is a quick and simple way to slow down your breathing rate.
Importance of Pursed Lip Breathing:
- Pursed lip breathing decreases your breathing rate.
- Reducing your respiratory work by keeping your airways patent.
- Improves dyspnea.
- Releases stagnant air from lungs.
How to Perform Pursed Lip Breathing?
For Pursed Lip breathing, follow the following sequence;
- Sit comfortably on a chair with relaxed shoulder and neck muscles.
- Inhale slowly through your nose for 2 seconds.
- Pucker your lips and exhale slowly for 4 seconds.
- Do not inhale or exhale forcefully, and do not hold your breath.
Repeat the same process for 5 to 10 minutes.
9. Regular Health Check-ups:
A bi-annual or annual visit to your family doctor is essential whether you have any illness or not. As you get older, your body functions start to decline. Your doctor might suggest changes in your diet, daily activities, exercise routine, and maybe something else.
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