Keeping Lungs Healthy Naturally ||Exercise & Foods for healthy lungs

Once lungs Damaged, they cannot get a fix or treat. Only the lung capacity can be controlled and improved by 5 to 10 percent through workouts. Only we can improve endurance and reduce breathlessness by increasing oxygen capacity

Table contents
1.     2.   3.   4.	·       Lungs. ·       Respiratory system. ·       Pathway of breath.
	·       Lungs illness. ·       Causes of illness.
	·       Tips for healthy lungs. ·       Best foods for healthy lungs.
	·       Foods we should avoid
	·       Exercise for increasing lung Capacity

 

Lungs

 Lungs are the primary organs in our humans for the respiratory system. Lungs are sac-like organs located in the chest cavity. They help us to breathe. they are the main organs of our body. We have two lungs.

Right lung

Left lung:

The left lung is smaller than the right lung, this is because the left lung makes some room for the heart.

Inside the lungs, the air that we breathe in comes down to the trachea which id also known as wind wipe

The trachea divides into two large tubes, left and right bronchus.

The left bronchus enters the left, and the right bronchus enters the right lung

Inside the lungs, each bronchus further divides into several branches, the smallest of which are known as bronchioles.

Bronchioles end into bunches of very tiny structures called alveoli

 

Alveoli 

are tiny bag-structures made up of the only one cell think layer they are covered by even smaller blood vessels (capillaries).

Our lungs are full of bunches of alveoli. There are around 650 million alveoli in our lungs.

Lungs protected by a bony coverage called ribcage.

Lungs can store 4 to 6-liter air

Texture: spongy

Colour: child=pink, adult= brown

Weight:

Right 600gms

Left 550gms

lungs together weigh approximately 1.3 kilograms (2.9 lb),

Every single cell of our body needs oxygen to stay alive and healthy, And Our body releases carbon dioxide. The gas our body release that is a waste product lifted by the cells during their normal, everyday functions. Our lungs are specially designed to exchange these gases every time we breathe in and out. p of the windpipe, bronchi, bronchioles, and alveoli.

The respiratory system

lungs are important for the respiratory system. This system is divided into two categories the upper respiratory tract and the lower respiratory tract.

The upper respiratory tract includes:

• Mouth and nose. 
• Nasal cavity. Air moves from the nose to the nasal cavity, and then the lungs.
• Throat (pharynx). Air from mouth to send into the lungs via the throat.
• Voicebox (larynx). 

The lower respiratory tract is:

• lungs
• trachea (windpipe)
• bronchi
• bronchioles
• alveoli

Pathway of a breath

When we breathe, air enters from our mouth and nose and travels to:

• down the throat into the trachea
• inside the lungs from  right and left main bronchi
• into the alveoli

Lung illnesses

A respiratory disorder may be temporary or chronic. Common lung conditions include:

Asthma

Asthma is the most common chronic lung condition. Allergic asthma 

Asthma can be triggered by, pollution, exercise, other respiratory illness, and cold air.

Bronchitis

This chest infection causes due to the main airways, the bronchi. It may be due to the flu and bacterial infection. such as a common cold.

Pneumonia

This is also the chest infection deep in the bronchioles and alveoli. It can build-up, and the lungs may swell. This makes it difficult to breathe, It can happen to anyone. Young children, the elderly, smokers,

Causes of lung   illnesses

Respiratory or lung illnesses can make it difficult to breathe. They are a common reason for doctor visits in the world.

respiratory illness due to:

• bacteria
• viruses
• polluted air
• chemicals
• stagnant indoor air
• cigarette, tobacco, or shisha smoke
• allergies

Tips for healthy lungs

Our body has a built-in system to keep our lungs healthy, there are several important things we can do every day to help reduce your risk of lung disease or to ease symptoms:

• Avoid going anywhere when there are high levels of air pollution.
• Brush your teeth twice a day, and see your doctor regularly for mouth infections.
• Carry always with yourself alcohol-based hand cleaner.
• Don’t eat tobacco.
• Don’t smoke.
• Do regular aerobic exercise, such as walking and jogging.
• Go to your doctor regularly to get health check-ups.
• Wash your hands several times a day with alcohol sanitizer.

 

Best Foods for Healthy Lungs (Detox and Cleanse)

 

Before we get on this you should always consult your doctor, before changing your diet and changing your foods or supplements.

Salmon

Salmon contains omega-3 fatty acids which are very larger. While these healthy fats have been widely for cholesterol-reducing effects.Not only salmon good for lungs but also good for cardiac diseases as well

 

Nuts

Nuts are another great source of beneficial fats, and research shows that a small handful a day can lower the risk of cancer. Some studies claim that one serves of walnut can reduce the risk of cancer by up to 50%.

 

Flax seeds

Flaxseed is another superfood that may be beneficial for your lungs. FlaxSeeds that contain omega-3” s have positive benefits for your respiratory system. In an experiment conducted with mice that have been exposed to toxic compounds, the mice whose diet included flaxseed showed less lung damage under microscope examination.

To boost lungs, eat spices to reduce inflammation

Medical science has proved that chronic inflammation has a large number of negative effects on your health. This means that the foods that fight inflammation are particularly good for not only your lungs as well as your entire body.

For examples

Ginger

it is a spice that has long been an asthma remedy in herbal medicine. Not only does it fight inflammation, but ginger also seems to naturally promote smooth use relaxation in the airways of the lungs which helps to make breathing easier.

 

Turmeric

It is the most common spice in the Middle East and Asia. Curcumin is one of its main ingredients with natural anti-inflammatory effects. Turmeric has many benefits for the lungs /

                                          

 Garlic

Garlic is another anti-inflammatory spice, and it has antibacterial properties that help the body prevent infection. Some studies show that the use of raw garlic can reduce the risk of lung cancer in smokers by 40%.

Onion

Technically onions are vegetables, but most people use dried onions as a spice while cooking. Eating onions reduces inflammation and lowers cholesterol levels that can give energy to your cardiopulmonary system.

Fruits and vegetables are high in antioxidants

Antioxidants help cleanse free radicals throughout the body. free radicals can cause genetic mutations that block the proper functioning of all major organs including the lungs. This is why eating a diet high in antioxidants not only boosts your lungs but also all the major organs in the body.

Some examples include:

Orange

Grapefruit

Avocado

Dark Leafy Greens

Carrot

Broccoli

Cauliflower

Apples

 

 

I’m just a guy giving some tips, do not take this as medical advice. If your doctor says not to consume coffee, caffeine, or any of the foods that were mentioned in this article, don’t do it. .

 

Which foods we should avoid?

Any type of food that causes inflammation can be harmful to the lungs, this is especially true if you suffer from asthma, COPD, or other respiratory conditions. There are certain foods that cause allergies which result in inflammation in some people. Some examples include:

White bread:

White bread had become a staple of the diets of hundreds of thousands of people and Unfortunately white bread is not good because when it is separated from its pure form, it turns it into a simple carbohydrate. Simple carbohydrates not only have a healthy diet, they can also lead to a growing inflammatory response. an increase in inflammation makes it more difficult for blood to flow throughout the body.

Burgers

Some studies found that eating burgers can increase the occurrence of wheezing in people with asthma if they eat more than once per week. Burgers are high saturated fat content.

 

Salts

Salt (sodium) is found in almost every food we eat. It's important to know the too much salt causes dehydration and leads to inflammation in the body.at sodium isn’t always bad. In fact, sodium is also necessary for our body to function properly.

 

Soda

 Soda is bad for our lungs for three reasons

Loaded with sugar

They contain carbonation.

They contain caffeine.

This can lead to increased acidity I n the body which can inadvertently affect the ventilatory responses of the lungs.

Fried foods

Fried foods are delicious which explains why they are so heavily consumed by most people. Unfortunately, there are several reasons why fried food is bad for the cardiopulmonary system.

The oil food is fried in is usually extremely high in saturated fats which can put a strain on both the lungs and cardiovascular system. Most fried foods are breaded with simple carbohydrates, which end to inflammation as previously mentioned. Most importantly fried foods are extremely high in calories which ultimately leads to gaining weight

 

Breathing Exercises to Increase Lung Capacity

 Diaphragmatic breathing

Diaphragmatic breathing, or “abdominal breathing,” involves the diaphragm, which should be highly elevated when talking about breathing.

This method is very helpful for people with COPD, as the diaphragm is less effective in these people and can be tightened. A well-used method when you feel relaxed.

You should do the following to practice hot flashes:

1. Relax your shoulders for a few minutes and sit-down or lie down for some time.

2. Place one hand on the abdomen and the other on the chest.

3. Inhale through your nose for two seconds, feel the air enter your stomach and feel your stomach empty. Your stomach should pass through your chest.

4. Breathe out for two seconds using the following lips while pressing your abdomen.

5. Repeat.

2. Cursed lips breathe

Cursed lip balms can slow down your breathing, reduce respiratory function by keeping your spirits open for longer. This makes it easier for the lungs to function and improves the exchange of oxygen and polluted air.

This respiratory function is usually easier for beginners than diaphragmatic breathing, and you can do it at home even if no one has shown you how to do it. It can be done at any time.

Getting used to the breathing process of the following lips:

1. Take a deep breath through your nose.

2. Wipe your lips, as if you were breathing or about to blow something.

3. Breathe out as slowly as possible with the lips pressed. This should at least take twice as long as it did to breathe inwardly.

4. Repeat.

 

 

Rib Extension

The rib cage does what it says, stretching or stretching the ribs, helping your lungs to get as much air into it as possible. This lung exercise requires you to stand, stand with your hands on your hips. Breathe in slowly until your lungs are full. Hold your breath for 20 seconds or so long and relax and take a deep breath. Relax and repeat three times. When done regularly, the rib cage helps you to get more air into your lungs and expel it completely so that dry air does not form in the lungs

 

 laughed and sang

Any activity that works in the abdominal muscles also works in the lungs. Both laughter and singing do just that. Laughter not only increases your lung capacity but also forces dry air out of your lungs to allow more fresh air to enter. Similarly, singing activates the diaphragm muscle, which in turn helps increase lung capacity.