You can improve lung health by consuming foods that contain antioxidants, various herbs, exercising, and making other lifestyle changes:
Diet and Lifestyle Modifications
1. Eat foods rich in antioxidants to support healthy lungs
Antioxidants are scientifically proven to help heal and preserve the lungs. In addition to improving overall respiratory health, these foods can also aid in lung recovery after quitting smoking. Include the following foods in your diet to obtain more antioxidants:
- Fruits
- Vegetables
- Beans
- Nuts
- Olive oil
- Fatty fish
Avoid consuming foods that contain saturated or trans fats, as they are not as healthy.
2. Engage in at least 30 minutes of cardio 5 days a week to increase lung capacity
Physical exercise works your lungs and helps improve your breathing function. Choose an exercise you enjoy, making it easier to stick to your goal of training 5 days a week. Try to remain active by doing aerobic exercises for more than 150 minutes each week. Here are some great options:
- Take a brisk walk.
- Run.
- Ride a bike.
- Swim.
- Aerobics.
- Participate in gym classes.
- Use cardio equipment, such as a treadmill or elliptical.
Tip: Weight gain is a common concern after quitting smoking. Fortunately, cardio exercises will help you manage your weight.
3. Practice 5x5x5 breathing to increase lung capacity
This breathing exercise helps you regulate inhalation and exhalation, which can improve lung capacity. Start by counting to 5 while inhaling through your nose, then hold your breath for another 5 seconds. Next, exhale through your nose while counting to 5 again. Repeat this 5 times.
Do this exercise 3-4 times a day to improve your breathing.
4. Breathe deeply with abdominal breathing
Place one hand on your stomach and one hand on your chest. Then, inhale deeply through your nose, drawing air into your stomach. Ensure that your stomach rises under your hand, but your chest does not. Then, exhale through your mouth. Repeat for 1-2 minutes.
Do this exercise daily to improve your breathing.
Use a spirometer to help open your lungs so they can fully expand.
5. Quit smoking if you haven’t already
You probably know that cigarettes are harmful to your health, but quitting can be very difficult. Fortunately, you don’t have to do it alone. Talk to your doctor about using cessation aids. Additionally, consider joining a support group to help you stay strong.
Your doctor may recommend using gum, patches, or pills to help manage cravings.
6. Drink 10-15 cups (2-3 liters) of fluids daily to stay hydrated
Fluids help maintain the proper functioning of the lungs and thin mucus so it doesn’t accumulate in the lungs. Carry a water bottle with you so you can drink throughout the day. Additionally, consume foods like soup, fruits, and vegetables that have a higher water content. This will help keep your body hydrated.
If you are very active, increase your fluid intake.
All fluids count towards your daily hydration goal, so don’t limit yourself to just water.
7. Reduce indoor air pollution to protect your lungs
Indoor air pollutants can be very harmful to your lungs, so do everything possible to limit them at home and work. Here are some changes you can make to improve indoor air quality:
- Install a HEPA filter.
- Opt for natural cleaning products.
- Choose fragrance-free personal care and cleaning products.
- Vacuum to remove dust and allergens.
- Avoid aerosol sprays.
- Do not use air fresheners that contain chemicals.
Natural Healing for the Lungs
1. Drink 500 ml of green tea daily for healthier lungs
Green tea contains antioxidants that support healthy lungs. It may help the lungs heal after quitting smoking and could protect against lung cancer. To obtain these benefits, consume at least 3 cups a day.
Opt for decaffeinated tea.
2. Consume 1-2 raw garlic cloves daily to protect your lungs
Raw garlic has properties that help protect your lungs from diseases such as cancer. Crush the garlic to make it easier to eat and digest.
You can mix garlic in olive oil and drizzle it over a slice of bread. Alternatively, you can add raw garlic to cooked rice or quinoa.
3. Drink ginger tea to thin mucus and increase blood flow to the lungs
Buy ginger tea or use fresh ginger to make tea. Pour hot water over the tea bag and let it steep for 3 minutes. If using fresh ginger, boil the ginger in water, then strain the pieces before drinking the tea.
Sweeten your tea with honey if you don’t like the taste.
4. Use oregano oil as a natural decongestant and antihistamine
Make a 50-50 mixture of oregano oil and a carrier oil, such as almond oil. Place 1-2 drops of the mixture under your tongue and hold it there for 3-5 minutes. Then, rinse your mouth with water. Use the oil 3-4 times a day for about a week.
5. Use eucalyptus as a natural decongestant
Eucalyptus contains a chemical called eucalyptol that can support a healthy respiratory system. Take an eucalyptus supplement to help break down mucus. Alternatively, add a few drops of eucalyptus oil to your shower or bath to soothe your airways and thin mucus.
6. Relax your respiratory system using peppermint oil
Peppermint oil soothes the airways, helps relieve throat pain, and can assist in expelling mucus. To use it, add 2-3 drops of peppermint oil to your shower or bath. Then, breathe deeply to inhale the mint.
You can also make peppermint tea. Inhale the scent of mint while drinking the tea.
7. Drink rosemary tea
Rosemary is full of nutrients that help heal your lungs.
