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#Post#: 47--------------------------------------------------
9 Tips for Healthy Lungs
DIR By: LightMove
Date: November 10, 2021, 2:21 am
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Like the rest of our body, our lungs need daily care
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We don’t often consider the role our lungs play in keeping us
strong and well. It’s only when we experience breathing problems
that we begin to appreciate how hard our lungs work for us. The
truth is that, like the rest of our body, our lungs require
daily care and attention to function at their best.
Breathing feeds oxygen to the cells throughout your body.
Without sufficient oxygen, people are more prone to health
problems, including respiratory illnesses, chronic obstructive
pulmonary disease, and even heart disease.
But the ordinary breathing that we do day in and out isn’t
enough to keep the oxygen flowing through the body at peak
levels, according to experts at Rush University Medical Center.
"Lungs at rest and during most daily activities are only at 50
percent of their capacity," says Gagan Singh, RRT, a respiratory
therapist. "Like the rest of your body, lungs thrive on movement
and activity."
Since regular day-to-day activity doesn’t help you use your
lungs to full capacity, you need to challenge the lungs with
more intense activity.
“And to help counteract the buildup of toxins and tar in the
lungs caused by environmental pollutants, allergens, dust and
cigarette smoke, you need to help your lungs cleanse
themselves,” Singh explains.
Follow these nine tips and to help improve your lung health and
keep these vital organs going strong for life:
1. Diaphragmatic breathing
Among the many things you can do to keep your lungs functioning
properly are some simple breathing techniques, according to
Mollie Brinkman, RRT, a pulmonary rehabilitation therapist at
Rush Oak Park Hospital.
“These techniques can be used for people who are experiencing
lung problems related to asthma, emphysema and chronic
bronchitis, as well as healthy individuals,” Brinkman says.
Diaphragmatic breathing uses the awareness of the diaphragm
muscle, which separates the organs in the abdomen from the
lungs.
“By concentrating on lowering the diaphragm as you breathe in,
you’ll get a much deeper inhale," Brinkman says. “This is the
technique that professional singers use to increase their lung
capacity.” You can use a breathing trainer to help you with this
kind of breathing exercises, such as OPUMP.
HTML https://theopump.com/
2. Simple deep breathing
Deep breathing can help you get closer to reaching your lungs’
full capacity.
As you slowly inhale, consciously expand your belly with
awareness of lowering the diaphragm. Next, expand your ribs,
allowing them to float open like wings. Finally, allow the upper
chest to expand and lift.
Then exhale as completely as possible by letting the chest fall,
and then contracting the ribs and, finally, bringing your
stomach muscles in and up to lift the diaphragm and expel the
last bit of air.
3. 'Counting' your breaths
You can also increase your lung capacity by increasing the
length of your inhalations and exhalations. Start by counting
how long a natural breath takes. If it takes to the count of
five to inhale, it should take to the count of five to exhale.
Try to keep them to an equal length.
Once you’ve discovered the count for your average breath, add
one more count to each inhale and exhale until you can
comfortably extend the length of time it takes to fill and empty
your lungs.
The idea is to avoid straining or causing discomfort — it should
be a gradual and easy process.
4. Watching your posture
Since the lungs are soft structures, they only take up the room
that you make for them.
“You want to occasionally sit tall and reach overhead to make
more room for your lungs,” Singh says. “A simple technique for
giving your lungs even more room is leaning back slightly in a
stable chair, lifting the chest and opening the front of your
body as you breathe deeply."
5. Staying hydrated
Getting enough water is as important for the lungs as it is for
the rest of the body.
“Staying well hydrated by taking in fluids throughout the day
helps keep the mucosal linings in the lungs thin,” Singh says.
“This thinner lining helps the lungs function better.”
6. Laughing
“Laughing is a great exercise to work the abdominal muscles and
increase lung capacity,” Singh says. “It also clears out your
lungs by forcing enough stale air out that allows fresh air to
enter into more areas of the lung.”
7. Staying active
“Regular, moderately intense activity is great for the lungs,
and when you increase your daily activity you get three things
done at once: healthy lungs, a healthier heart and a better
mood,” Singh says.
Aim for at least 20 minutes of consistent, moderately intense
movement daily, like a brisk walk or a bike ride.
8. Joining a breathing club
“If you can’t be active because of lung problems, you can join a
breathing club,” Brinkman says.
These are support groups for people with lung and breathing
problems. You can work on breathing techniques and get
encouragement and information to help keep you healthy and
improve your quality of life.
9. Pulmonary rehabilitation
For those with chronic lung disease such as asthma,
post-COVID-19 lung disease, or lung cancer, the Pulmonary
Rehabilitation Program can help you return to a more active
lifestyle.
With pulmonary rehabilitation, you will engage in a personalized
10- to 18-week course of exercise, education, counseling and
support designed to help you regain your physical strength and
stamina as well as address emotional barriers to your health and
well being.
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