You can strengthen your lung functions with these helpful tips, vitamins, and easy exercises even if you have COPD or other lung problems.
Tips to Keep Your Lungs Healthy
Don't smoke
Reduce pollutants inside your home and vehicle
Have your home tested for radon that can build up over time
Protect yourself from getting infections by washing your hands regularly, brush your teeth at least two times a day, get immunized, and stay away from sick people
Get your lungs checked regularly by your Doctor-at least once per year
Do aerobic exercises-studies show they increase lung capacity (American Lung Association, 2018).
Take vitamins that improve lung function
Do exercises that increase lung strength
Reduce pollutants inside your home and vehicle
Have your home tested for radon that can build up over time
Protect yourself from getting infections by washing your hands regularly, brush your teeth at least two times a day, get immunized, and stay away from sick people
Get your lungs checked regularly by your Doctor-at least once per year
Do aerobic exercises-studies show they increase lung capacity (American Lung Association, 2018).
Take vitamins that improve lung function
Do exercises that increase lung strength
List of Vitamins that improve lung Function
Vitamin D-Recent studies reveal that vitamin D can regulate various immune cell activity, restrain inflammation, and regulate smooth muscles in the airway. Evidence also suggest that vitamin D improves respiratory muscle strength in people with COPD.
Antioxidant Vitamins (A, C, and E)
Zinc-Increases an important antioxidant (superoxide dismatase) that improves breathing ability.
"A clinical trial showed that critically ill people with COPD spent significantly less time on mechanical ventilation after receiving an intravenous cocktail of selenium, manganese and zinc, compared to those who did not (El-Attar 2009). Another study demonstrated that treatment with 22 mg of zinc picolinate for 8 weeks significantly increased the levels of an important antioxidant, superoxide dismutase, in COPD patients (Kirkil 2008).(4).
Antioxidant Vitamins (A, C, and E)
- Vitamin A-helps to repair damaged lung tissue. "In one study, high dietary vitamin A intake (greater than 2,770 IU daily) was associated with a 52% reduction in risk of COPD (Hirayama 2009)" (4).
- Vitamin E-Higher vitamin E levels reduce the chances of getting chronic lung disease. "A 10-year, randomized, population-based trial of 38,597 healthy women reported that supplementing with 600 IU of vitamin E reduced the risk of chronic lung disease by 10% (Agler 2011)" (4).
- Vitamin C-Taking vitamin C and vitamin E can reduce wheezing, phlegm, and difficulty breathing. "A review of population studies reported that low levels of vitamins E and C were associated with more wheezing, phlegm, and dyspnea" (difficult or labored breathing) (4). In several recent tests 200 mg up to 1500 mg of taking vitamin C daily has been shown to consistently increase the amount of air that your lungs can exhale and thereby supports healthy breathing for physically active people (5).
Zinc-Increases an important antioxidant (superoxide dismatase) that improves breathing ability.
"A clinical trial showed that critically ill people with COPD spent significantly less time on mechanical ventilation after receiving an intravenous cocktail of selenium, manganese and zinc, compared to those who did not (El-Attar 2009). Another study demonstrated that treatment with 22 mg of zinc picolinate for 8 weeks significantly increased the levels of an important antioxidant, superoxide dismutase, in COPD patients (Kirkil 2008).(4).
Featured Video: Proper Breathing Exercise to Strengthen Lungs to Keep Healthy-Dr. Mandell
Do Rib Stretch Exercise to increase lung capacity
To use the rib stretch exercise to increase lung capacity:
- Stand upright with your back arched.
- Exhale all the oxygen from your lungs.
- Breathe in slowly, filling your lungs as much as possible.
- Hold your breath for at least 10 seconds.
- Slowly exhale (2).
Increased Omega-3 Fatty Acids Protect Against Lung Damage
Studies show that increasing your Omega-3 fatty acids (EPA and DHA) can protect your lungs from inflammatory reactions, build healthy cell membranes, and even repair damaged lung tissues.
(Calder 2012; Calder 2002; Odusanwo 2012). Omega-6 fatty acids, such as linoleic acid (LA) and arachidonic acid (AA), regulate pro-inflammatory activities (Calder 2002).
"A study of clinically stable COPD reported that high dietary intake of omega-3 fatty acids decreased the risk of elevated blood inflammatory markers in COPD, while higher dietary intake of omega-6 fatty acids increased the risk of elevated inflammatory markers (de Batlle 2012).
EPA and DHA supplementation can reduce the destructive effects of chronic inflammation (Calder 2012). One study showed a significant improvement in shortness of breath and a decrease in inflammatory markers in serum and sputum in a COPD group receiving omega-3 supplementation compared with controls (Matsuyama 2005) (5). See Facts About Omega 3 Fatty Acids
(Calder 2012; Calder 2002; Odusanwo 2012). Omega-6 fatty acids, such as linoleic acid (LA) and arachidonic acid (AA), regulate pro-inflammatory activities (Calder 2002).
"A study of clinically stable COPD reported that high dietary intake of omega-3 fatty acids decreased the risk of elevated blood inflammatory markers in COPD, while higher dietary intake of omega-6 fatty acids increased the risk of elevated inflammatory markers (de Batlle 2012).
EPA and DHA supplementation can reduce the destructive effects of chronic inflammation (Calder 2012). One study showed a significant improvement in shortness of breath and a decrease in inflammatory markers in serum and sputum in a COPD group receiving omega-3 supplementation compared with controls (Matsuyama 2005) (5). See Facts About Omega 3 Fatty Acids
Important Note
Always consult your doctor or medical provider before starting any new exercises, vitamins or diet regimens.
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This website created by Rev.Penny Dean
Contact Us: [email protected]
This website created by Rev.Penny Dean
References:
1. Proper Breathing Exercise to Strengthen Lungs to Keep Healthy - Dr Mandell. (2018). YouTube. Retrieved 18 March 2018, from https://www.youtube.com/watch?v=y3LUlag7W1s
2. How to Increase Lung Capacity: Breathing Exercises. (2018). Healthline. Retrieved 18 March 2018, from https://www.healthline.com/health/how-to-increase-lung-capacity
3. Tips to Keep Your Lungs Healthy. (2018). American Lung Association. Retrieved 18 March 2018, from http://www.lung.org/lung-health-and-diseases/protecting-your-lungs/
4. Nutritional Strategies | COPD | Life Extension . (2018). LifeExtension.com. Retrieved 18 March 2018, from http://www.lifeextension.com/Protocols/Respiratory/Copd/Page-07
5.Ash, M. (2018). Vitamin C Shows Direct Benefit in Lung Function | Clinical Education. Clinicaleducation.org. Retrieved 18 March 2018, from https://www.clinicaleducation.org/resources/abstracts/vitamin-c-shows-direct-benefit-in-lung-function/
6. Girl Smelling sunflower. (2018). Me Shroud on Unsplash. Retrieved 25 October 2018, from https://unsplash.com/search/photos/breath
1. Proper Breathing Exercise to Strengthen Lungs to Keep Healthy - Dr Mandell. (2018). YouTube. Retrieved 18 March 2018, from https://www.youtube.com/watch?v=y3LUlag7W1s
2. How to Increase Lung Capacity: Breathing Exercises. (2018). Healthline. Retrieved 18 March 2018, from https://www.healthline.com/health/how-to-increase-lung-capacity
3. Tips to Keep Your Lungs Healthy. (2018). American Lung Association. Retrieved 18 March 2018, from http://www.lung.org/lung-health-and-diseases/protecting-your-lungs/
4. Nutritional Strategies | COPD | Life Extension . (2018). LifeExtension.com. Retrieved 18 March 2018, from http://www.lifeextension.com/Protocols/Respiratory/Copd/Page-07
5.Ash, M. (2018). Vitamin C Shows Direct Benefit in Lung Function | Clinical Education. Clinicaleducation.org. Retrieved 18 March 2018, from https://www.clinicaleducation.org/resources/abstracts/vitamin-c-shows-direct-benefit-in-lung-function/
6. Girl Smelling sunflower. (2018). Me Shroud on Unsplash. Retrieved 25 October 2018, from https://unsplash.com/search/photos/breath