Love Your Lungs: Protecting Your Respiratory Health
The health of our lungs can have an immense impact on every aspect of our life. Just think of playing with your kids, enjoying your sports, carrying out daily tasks, or setting off for an adventurous hike. In any of these scenarios, your lungs will act as a powerful engine that allows you to navigate life with ease and take part in the activities that matter most to you.
However, as we grow older, diseases, habits such as smoking, and even the influence of our surrounding environment can compromise our lung health. When our lungs aren’t functioning at their best, even simple activities can feel exhausting. The good news is that by making mindful lifestyle choices, we can support and strengthen our lung health. Below, we'll provide actionable advice to help you take charge of your lung health today.
QUIT SMOKING
Smoking is the leading cause of lung diseases that are preventable. For example, in the U.S., smoking causes about 85% of all lung cancer cases.
In turn, by taking the necessary steps to reduce intake or quitting smoking can reduce the risk of severe respiratory conditions, including chronic obstructive pulmonary disease (COPD) and lung cancer.
Your lungs begin to recover almost immediately after quitting smoking, and the benefits continue to grow over time. Here’s a general timeline of how your lungs heal:
20 minutes after quitting: Heart rate and blood pressure drop to healthier levels.
8 hours: Carbon monoxide levels in the blood decrease, allowing more oxygen to circulate.
24 hours: Risk of heart attack starts to decline as the body begins clearing excess carbon monoxide and toxins.
48 hours: Sense of taste and smell start to improve as nerve endings begin to regenerate.
2 weeks to 3 months: Lung function improves, making breathing easier and exercise less strenuous.
1 year: Risk of coronary heart disease is cut in half compared to a smoker.
5 to 10 years: Risk of lung cancer is significantly lower, and the risk of stroke drops to that of a non-smoker.
10 to 15 years: Risk of lung cancer and other smoking-related diseases is close to that of someone who has never smoked.
While the lungs may never return to their pre-smoking state entirely, quitting smoking allows them to repair damage, reduce inflammation, and improve overall function, leading to better breathing and a longer, healthier life. Today, there’s no lack of help and support for those who wish to quit smoking. Consult with your pulmonary doctor to see what option is best for you.
DEEP BREATHING EXERCISES
Deep breathing exercises can improve lung capacity and function. They also offer additional benefits for overall health, including helping reduce mucus, easing stress and tension, and boosting mindfulness and awareness. When coupled with meditation, these exercises have also been seen to help in regulating heart rate and reducing blood pressure.
Some of the exercises to try include:
Diaphragmatic Breathing: Focus on inflating and deflating your diaphragm, not your chest.
Pursed-Lip Breathing: Inhale through the nose, exhale slowly through pursed lips.
Belly Breathing: Place one hand on your belly, the other on your chest; expand your belly as you breathe.
Box Breathing: Inhale for four seconds, hold for four, exhale for four, and hold for four.
Alternate Nostril Breathing: Close one nostril with your thumb, inhale through the open nostril, then switch and exhale through the other. Repeat as needed.
REGULAR EXERCISE
Exercise strengthens respiratory muscles and improves oxygen efficiency. Keeping in good physical shape can also help you prevent conditions like obesity and diabetes, which can affect overall mobility and health, ultimately impacting respiratory health.
Here are a few best practices:
Aim for 150-300 minutes of moderate-intensity exercise weekly.
Activities like walking, cycling, or swimming are excellent choices.
Start slow if you're new to exercise, gradually increasing intensity.
If you are unsure about the best type of physical activity for your needs, consult with you physician to develop a safe exercise plan that's right for you.
USE INDOOR AIR FILTERS
According to the EPA, indoor pollution concentrations can be 2-5 times higher than outdoors. Air filters are a great option to reduce indoor air pollutants.
When choosing the best filter for your indoor air quality, the EPA suggests using filters with a Minimum Efficiency Reporting Value (MERV) rating of 13 or higher. Place them in areas you spend the most time in and be sure to change them regularly—ideally, every 3 months!
PROACTIVE SCREENINGS
Early detection is key for lung health. Annual check-ups and screenings help catch issues early and reduce the risk of chronic diseases. You may prioritize these screenings if you:
Have a history of lung disease
Are aged 65 and over
Live in a highly polluted area
Are exposed to chemicals and pollutants regularly
Smoke
Some tests that your lung physician may recommend include spirometry tests, which measure lung function, or low-dose computed tomography (CT) scans, which help detect lung cancer in high-risk individuals. Discuss a screening schedule with your pulmonary doctor that fits your schedule and needs.
Are you dealing with a lung condition? Click here to learn more about the new Lung Cancer Nodule Program or the other procedures provided by the Lung Docs.
Chattanooga’s leading lung doctor, Dr. Mike Czarnecki, MD, is renowned for delivering exceptional care and innovative treatments in pulmonary medicine. Whether you need a quick check-in to discuss symptoms or want to make sure your medications are optimized, a telehealth appointment can help you stay on top of your health from anywhere you go this holiday season. Click here to contact us and set up a video or voice call with Dr. Mike via our HIPAA compliant app, pMD.
We are here to Help You Breathe Better Again – The Lung Docs
