How do you keep your lungs healthy?

Since the COVID-19 pandemic began, we’ve all become more aware of respiratory monitoring and watching for signs and symptoms of respiratory, or breathing, problems.

Respiratory wellness is important to the foundation of one’s overall health. Chronic shortness of breath, cough, fatigue and frequent bronchitis have become a frequent complaint in patients who have had COVID-19 infections.

Whether you’re in perfect health or living with a lung condition, there are many things you can do to protect your lungs and maintain your overall health and well-being. Along with your heart, your lungs are among your most vital organs. That’s why it’s wise to take proactive steps to keep them healthy.

An investment in lung health will pay dividends, just like an investment in heart health. Here are some tips for optimal lung health.

Quit smoking

If you smoke, take active steps to quit. Your health care provider can connect you with a variety of smoking cessation programs. If members of your family smoke, encourage them to stop as well, to decrease your exposure to secondhand smoke.

Smoking leads to several serious lung diseases, such as chronic obstructive pulmonary disease (COPD), chronic bronchitis, emphysema and lung cancer. Smoking tobacco, or anything else for that matter, irritates the lungs, which leads to inflammation. That inflammation is often a factor in many lung diseases.

Quit vaping

“Vaping” involves the inhalation of aerosol by heating various substances such as nicotine, cannabinoids, flavoring, and additives such as glycerol. Devices that generate aerosol include e-cigarettes, vape pens and pods.

Vaping-associated lung injury can result in a number of respiratory illnesses that can be severe and life threatening. In addition, vaping has been associated with frequent asthma exacerbations and can lead to recurrent pneumothorax (lung collapse).

If you’re using vaping as a tool to help you quit smoking, other products may be a better path — patches and gums, for example.

Smoking cannabis has been associated with chronic cough, shortness of breath and worsening of asthma due to airway irritation from the respiratory irritants in the smoke.

Minimize exposure to indoor pollutants

Radon gas has been linked to lung damage. Radon is a naturally occurring gas that rises from beneath the earth’s surface. This gas can become trapped in homes that sit on top of radon-emitting areas and can damage the lungs. Radon testing kits are available in most hardware stores.

Also, avoid overexposure to strong solvents and other industrial chemicals and particulate matter like sawdust, which can irritate the lungs. Always wear appropriate filtration devices when working with materials or chemicals that can damage your lungs.

Avoid exposure to smoke from wood-burning stoves and heaters, as well as strong household cleaning chemicals like bleach, especially if you have a history of asthma or other chronic lung disease.

If you live near highways or other sources of pollution, consider investing in a high-quality HEPA filter for your home. Keeping your home free from mold and installing carbon monoxide detectors are other measures to keep your lungs healthy.

Minimize exposure to outdoor pollutants

Check with your local air quality resource authority for days when pollution levels are high. On these days, avoid exercising outdoors.

If you live in areas prone to fires or other sources of significant pollution, invest in a high-quality HEPA filter and stay indoors. On these days, people with asthma or other lung conditions can be significantly affected.

Avoid exposure to asbestos, excessive dust, chemicals and toxins at the workplace. Wear proper protective devices, such as facial masks and respirators, when around airborne irritants and dust.

Reduce your risk of infection

The American Lung Association recommends regular handwashing for general hygiene and to reduce infection risk. Many upper respiratory infections can be avoided through simple handwashing.

Hand sanitizers that contain at least 99 percent alcohol are good substitutes when soap and water are not available. Lesser concentrations of alcohol may not be effective in preventing many respiratory infections.

Practice good oral hygiene by brushing your teeth daily. This will help prevent germs in your mouth from infecting your lungs.

You should also get vaccinated each year for the flu. Fall is the traditional time to get your flu shot, since flu season kicks off as summer ends. Discuss the pneumonia vaccine with your doctor or other health care provider to see if you’re eligible.

Get regular checkups

See your health care provider regularly. During a checkup, your provider will listen to your breathing and address any concerns you have.

Many lung diseases can be more easily managed if they are discovered early. A regular checkup is an important part of maintaining lung health and detecting issues.

Get physical exercise

Exercise is good for so many reasons, and lung health is just one more to add to the list. When you are physically active, your heart and lungs work harder to supply the additional oxygen your muscles demand. Just as exercise makes your muscles stronger, it also makes your lungs and heart stronger.

If you’re overweight, losing weight can help improve lung function, keep asthma from getting worse and reduce your risk of obstructive sleep apnea.

Practice deep breathing

Breathing exercises can make your lungs more efficient, and deep breathing can help restore diaphragm function and increase lung capacity. The goal is to build up the ability to breathe deeply during any activity, not just while at rest.

Anyone can benefit from deep breathing techniques, but they play an especially important role in the COVID-19 recovery process. Pursed-lip breathing reduces the number of breaths you take and keeps your airways open longer, allowing more air to flow in and out of your lungs so you can be more physically active.

Diaphragmatic breathing, or “belly breathing,” involves fully engaging the stomach, abdominal muscles and diaphragm when breathing. This means actively pulling the diaphragm down with each inward breath. In this way, diaphragmatic breathing helps the lungs fill more efficiently.

Eat a healthy diet

Research has shown that lifestyle modifications, including a nutrient-rich diet, can help protect your lungs and even reduce lung damage and symptoms of disease. Fiber-rich complex carbohydrates, fresh fruits and vegetables, and a protein-rich diet can all promote better lung health. Eating four to six small meals a day enables your diaphragm to move freely and lets your lungs fill with air and empty out more easily.

Editor’s note: This article was originally published in November 2021 and updated in November 2022.