6 Easy To Do Steps To Manage Respiratory Issues Effectively

Contributed by: Healthians Team

Introduction

The lungs are one of the most vital organs responsible for inhaling oxygen and exhaling carbon dioxide.

But the rising levels of pollution and poor habits such as smoking and a sedentary lifestyle can interfere with the functioning of this organ and give rise to respiratory diseases like:

• Asthma
• Chronic obstructive pulmonary disease (COPD)
• Chronic and acute bronchitis
• Lung cancer

Although you may not be able to control when and how these illnesses might hit you, however, making a few necessary changes in your lifestyle can surely reduce the chances of getting affected and can also aid in managing the underlying conditions (if any).

This article will take you through the six common, easy, and effective ways to manage respiratory issues and increase the lungs capacity for the healthy performance of the body.

Quit smoking

Smoking cigarettes is one of the most dangerous habits that a person can adopt. According to studies, one cigarette reduces the lifespan by 11 minutes and it is the major cause of serious diseases like lung cancer and chronic obstructive pulmonary disease (COPD).

Now, to retain healthy lungs and resolve the breathing complications, it is important to understand this one simple thing first – even if you smoke, it’s never too late to quit and start a healthy lifestyle.

As you quit smoking, quit your habit of following a sedentary lifestyle too. In other words, start working out, eat healthy meals, and drink beverages that can speed up the detoxification process.

Here are a few food options (including fruits, vegetables, herbs, and spices) that can assist you in detoxification besides promoting your overall health.

• Beetroots
• Peppers
• Apples
• Pumpkin
• Turmeric
• Tomato
• Blueberries 
• Green tea
• Red cabbage
• Edamame (soybean ki faliyan)
• Olive oil
• Yoghurt
• Barley 
• Lentils

Practice breathing exercises

Now that you have decided to improve the health of the lungs, it’s time to include some lung-specific exercises in your routine.

Furthermore, it is also important to understand that any kind of exercise that you do for any body part, in some way or another it benefits your lungs too.

With that said, here are some breathing exercises that can increase the capacity of your lungs.

Diaphragmatic breathing/ Belly breathing/ Deep breathing: 

• Sit back or lie down
• Put one hand on your belly and one on your chest
• Inhale through the nose for a few seconds and let the air settle in your stomach
• Breath out through pursed lips while pressing your stomach
• Repeat 

Pursed-lip breathing

• Inhale through your nose
• Purse (pout) the lips as if about to blow something
• Breath out slowly. The duration should be twice the time taken to breathe in
• Repeat

Along with these beneficial practices, also include yoga in your daily routine because the yoga asanas are as beneficial for the lungs as any other exercise.

Correct your posture

Bad posture not only impacts your physical appearance but also contributes to breathing issues. Most people usually sit with bent shoulders and neck for a prolonged time, which tightens the chest muscles

Being habitual to this kind of posture can limit the ability of the chest to expand and affect the lungs capacity, which leads to shallow or rapid breathing.

Manage this condition and improve your lung capacity by changing your posture while sitting, walking, or standing.

To give the lungs more space for increased breathing, all you need to do is lift the chest, open the front of the body and take deep breaths while sitting on the chair. The same pattern can be followed while walking and standing.

Avoid stepping outdoors

The continuously depleting air quality in India is one of the leading causes of several health complications and this phenomenon severely impacts the functioning of the lungs. 

It is a fact that the air quality can vary every day and sometimes it may even become unhealthy to breathe. To protect yourself and your family from the harmful effects of air pollution, gradually include the following strategies in your life and suggest your family members too.

• Avoid stepping outdoors if the air quality is not good. Bring your workout routine indoors and suggest your family members do the same
• Avoid burning wood and trash
• Always use a face mask when stepping out, even if it is for a short period
• Ask your kids not to go out 
• Install air-purifying plants in your home

Check the air quality index (AQI) before stepping out:

Protect yourself from indoor pollutants

Having covered the preventive strategies that can help you stay safe from outdoor pollutants, it’s time to protect yourself from those residing indoors.

Indoor pollutants are equally harmful to your lungs as outdoor ones and you can count a number of causes behind them, such as:

• Secondhand smoke
• Excess moisture 
• Dust particles on carpets and curtains
• Chemicals used in cleaning supplies and paint
• Dust in the vents of wall, roof, or kitchen

Fortunately, some precautionary measures can be taken to minimize the impact of indoor air pollutants and manage respiratory issues, these include:

• Quit smoking 
• Clean the carpet with a vacuum cleaner
• Take measures to reduce moisture, such as using a humidifier
• Cover the dustbin to avoid attracting pests
• Take your shoes off at the door
• Make sure that the exhaust fans in the bathroom and kitchen are functional

Protect yourself from infections

When talking about the management of respiratory issues, we cannot deny the importance of taking steps to avoid infections.

Here are a few tips for you that can help in reducing the chances of infections:

• Wash your hands (or sanitize them) frequently
• Try to stay away from the crowd during cold and flu season
• Maintain good oral hygiene. Brush at least twice a day
• Cover your nose and mouth while coughing or sneezing
• Avoid touching your face, nose, and eyes
• Stay at a safe distance from the person around you who is infected
• Get vaccinated
• Drink warm fluids

Final thoughts

Due to the increase in the factors responsible for lung complications, respiratory issues have become very common. Although we cannot eliminate all the causes of this complication, the above-mentioned six tips can help in minimizing its effects.

Along with these six tips, don’t forget to consult your doctor regularly and make a habit of getting preventive health checkups too.

These checkups can give you a better understanding of your health, allowing you to take steps to live a healthy life.

Book The Full Body Health Checkup Today!