How to Keep Your Lungs Healthy
As we age, it’s common for lung function to gradually decrease, which may make breathing a bit more challenging.
Various natural changes occur in the body that can lead to a decrease in lung capacity. The muscles involved in breathing, like the diaphragm, may weaken over time. The lung tissue can lose its elasticity, causing airways to become narrower and making it more difficult for air to flow freely. Furthermore, the bones of the rib cage may shrink, limiting the space available for lung expansion during inhalation.
While a decrease in lung function normally occurs as part of the ageing process, there are still effective steps that you can take to keep your lungs as healthy as possible. Here are some of them:
Keeping Your Lungs Healthy: 5 Tips That You Can Follow
Quit smoking
Smoking is the leading cause of lung cancer, responsible for over 70% of cases. This stems from the inhalation of more than 7,000 chemicals found in tobacco smoke, including over 60 established carcinogens such as polycyclic aromatic hydrocarbons and nitrosamines. These substances damage DNA in lung cells by forming covalent bonds, leading to mutations that can activate oncogenes or deactivate tumour suppressor genes, ultimately resulting in uncontrolled cell growth and tumour formation.
Tobacco smoke can also result in chronic coughs and respiratory infections like bronchitis and pneumonia. It also paralyses the cilia—tiny, hair-like structures that help clear debris from the lungs—making it difficult for the body to expel harmful particles and increasing susceptibility to more infections.
Maintain healthy indoor air quality
Indoor air quality (IAQ) refers to the condition of the air within and around built environments such as homes, workplaces, and other structures. In many cases, these indoor environments do not receive sufficient air changes to remove contaminants effectively, leading to higher levels of harmful substances compared to what might be found outdoors.
To keep IAQ healthy, try opening windows and doors when weather permits to allow fresh air in. Use exhaust fans in kitchens and bathrooms to remove moisture and contaminants directly from these areas. It is also recommended to invest in HEPA air purifiers to filter out airborne pollutants.
Protect yourself from outdoor air pollution
The outdoor air quality can fluctuate daily and may occasionally become unsafe to breathe. To safeguard your lungs from outdoor pollution, refrain from exercising on days with poor air quality and cover your nose when near high-traffic areas. Additionally, regularly check air quality forecasts through local news or websites to stay informed about unhealthy air conditions in your location.
Exercise regularly
Being physically active is another effective way to keep your senior lungs healthy. Exercise increases the efficiency of the lungs by enhancing their capacity to supply oxygen to the blood. As we engage in physical activity, our heart and lungs work harder to meet the oxygen demands of the muscles, which strengthens both organ systems over time.
Get regular lung check ups
Many lung diseases, such as chronic obstructive pulmonary disease (COPD) and lung cancer, can develop without noticeable symptoms until they reach advanced stages. Regular check-ups allow healthcare providers to detect these conditions early, when they are more manageable and treatable.
Regular check-ups also provide an opportunity for vaccinations that protect against respiratory infections such as influenza and pneumonia, which are particularly dangerous for older adults.
Your lungs are vital organs that work tirelessly to provide your body with the oxygen it needs. Take the first step today towards healthier lungs by adopting the strategies above and encouraging those around you to do the same.
