Essential strategies for improving lung health

The lungs are your body’s air filters. The soft, pink, sponge-like organs in your chest do the critical job of bringing oxygen to your blood and clearing out carbon dioxide.

Lifestyle choices like smoking can zap your lung power. Chronic lung diseases such as COPD and asthma can also decrease lung function, as can respiratory infections like pneumonia. Symptoms of lung disease include:

• shortness of breath 
• persistent cough
• wheezing
• chest tightness
• fatigue  

Six strategies to improve lung health

Maintaining your lung health is crucial for living a long, active life. Besides breathing, lungs contribute to a healthy immune system, acting as a defense against harmful microbes and materials you may inhale. There are simple, proactive steps you can take to boost your lung health.

1. Avoid first and secondhand smoke

Smoking is the most common risk factor for developing lung cancer. Eight in 10 lung cancers are caused by smoking, so the best way to prevent lung cancer is not to smoke or vape and to avoid being around secondhand smoke.

Smoking even one cigarette a day causes your heart rate and blood pressure to increase, making your heart work harder. Fortunately, the body usually starts recovering immediately after a final smoke break, with noticeable improvements in circulation, breathing and energy levels.

2. Get screened early for lung cancer

Lung cancer screening is vital if you smoke or have smoked. The test helps detect cancer at an earlier stage when treatment is more effective.

If you are 50-80 years old, have smoked heavily and are still smoking, or have quit within the last 15 years, you should talk with your doctor about annual lung cancer screenings. You may qualify for a CT scan that uses X-rays and a computer to get an in-depth look at your entire chest.

3. Check your home for radon

Radon is a radioactive gas that can seep into homes from the soil and is the second leading cause of lung cancer deaths after cigarette smoke. The Environmental Protection Agency (EPA) estimates that radon is responsible for more than 21,000 lung cancer deaths each year in the U.S.

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The only way to know if you have unsafe levels of radon in your home or office is by testing with a kit you can pick up at a hardware store or order online. The test shows if the radon levels are above EPA safety limits and if steps should be taken to reduce the level.

4. Avoid exposure to environmental pollutants and allergens

Extreme weather events are increasing levels of air pollution across much of the U.S., exposing more people to ozone and particle pollution that puts their health at risk. Air pollution and allergens can reduce your lung health by causing inflammation, damaging lung tissue, and worsening asthma and other respiratory issues.

You can minimize exposure by checking daily air pollution forecasts, avoiding being outdoors during bad air days and steering clear of vehicle emissions. Indoor air purifiers can help reduce pollutants and allergens in your home.

5. Maintain a healthy diet

A lung-healthy diet focuses on reducing inflammation and providing essential nutrients to support lung function. 

Fruits and vegetables are good sources of antioxidants, which may help reduce lung swelling and irritation caused by cell-damaging chemicals known as free radicals. Fatty fish and other foods with omega-3 fatty acids and anti-inflammatory compounds are also beneficial. Limiting processed foods, excessive salt, and sugary drinks can also improve respiratory health. 

6. Exercise regularly

Just like working out makes your muscles stronger, exercise boosts your lung power. As you become fitter, your body gets better at pulling in oxygen and sending it to your muscles.

Aerobic activities like walking, running or jumping rope give your heart and lungs the kind of workout they need to function efficiently. Muscle-strengthening activities like weightlifting or Pilates build core strength, including in muscles used for breathing. 

Monitoring your lung health

Staying on top of your lung health, including your breathing patterns and any symptoms, can help you better understand your body and recognize when something feels off.

Regular lung checkups help your primary care provider tailor treatment plans and management strategies to your specific needs and lung function, so mention anything that you’ve noticed between visits.