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Protecting your lungs is a vital step in preserving your long-term health. Over time, toxins from mold and bacteria can destroy the health of your lungs and even lead to fatal conditions, such as chronic obstructive pulmonary disease (COPD). Fortunately, there are many natural measures you can take to help keep your lungs healthy so you can breathe easy. If your show any serious symptoms, don't delay in getting lung problems diagnosed by a doctor.
Steps
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Consume antioxidant-rich foods. Eating a healthy diet in general can improve the strength of your lungs, and foods that are high in antioxidants are especially beneficial. Antioxidants have been shown to enhance lung capacity and improve the quality of breathing in patients.
- Blueberries, broccoli, spinach, grapes, sweet potatoes, green tea, and fish in particularly are high in anti-oxidants.
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Exercise. Regular exercise will help keep your lungs working to their strongest capacity. You should aim for either;
- At least 30 minutes of moderate aerobic activity (like walking, swimming or golf), four to five times a week. OR
- At least 25 minutes of vigorous aerobic activity (like jogging/running, biking or playing basketball) at least three days per week.
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Stop smoking. Smoking tobacco is one of the leading causes of chronic obstructive pulmonary disease (COPD). Smoking can also cause emphysema and lung cancer. The toxins from cigarettes can cause damaging inflammation in the bronchus, making it difficult to breathe. [1] X Research source
- To protect your lungs, do not use smokeless tobacco products such as chewing tobacco or snuff. These increase your risk of mouth cancer, as well as gum disease, tooth decay, and pancreatic cancer.
- E-cigarettes may also be dangerous to your lung health [2] X Trustworthy Source American Lung Association Nonprofit health organization dedicated to improving lung health through education, advocacy, and research Go to source New studies have found that some companies use a flavouring in e-cigarettes which comes from a toxic chemical called diacetyl . This chemical has been linked to constrictive bronchiolitis, a rare and life-threatening form of non-reversible obstructive lung disease in which the bronchioles are compressed and narrowed by scar tissue and/or inflammation. [3] X Research source
- To detox your lungs, don't use any kind of smoking or tobacco product.
Tip: Quitting is very difficult, so talk to your doctor about using quitting aids to help you stop smoking. For example, you may be able to use gum, patches, or prescription medication to control cravings.
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Stay in well ventilated areas. Make sure that the environments you are in most frequently—such as your workplace and home—are well ventilated. When working with hazardous materials, such as paint fumes, dust at construction sites, or chemicals from hair dyes and treatments, be sure that you have proper ventilation or proper respiratory protection equipment such as a dust mask or personal respirator.
- Make sure that you have open vents and windows to keep fresh air circulating.
- Consider wearing a respirator when working in a small space.
- If you are cleaning with strong chemicals such as bleach, be sure that you have open windows in the room, and that you have the opportunity to leave the space and give your lungs a break.
- Avoid using fireplaces and wood-burning stoves indoors as these can also put harmful toxins in your lungs.
Warning: Do not mix bleach with ammonia. Together they generate a toxic chloramine vapor, which damages the mucous membranes of the lungs.
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Be aware of your sensitivity to plants. Some plants emit spores, pollen, and other potential irritants into the air. Make sure that household plants are not aggravating your lungs.
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Use a HEPA air filter. Choosing a HEPA filter that can remove small particles of debris and allergens from the air can help your lungs stay healthy. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Ozone air purifiers are not as effective at reducing allergens and other particles in the environment, and may even irritate the lungs. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Learn to breathe efficiently. One of the best ways to naturally strengthen your lungs is to breathe properly. Inhale from your diaphragm, expanding and pushing out the muscles in your lower belly. As you exhale, your muscles should retract back inward. [6] X Research source
Tip: Breathing from your diaphragm, as opposed to breathing from your throat, will help expand the capacity of your lungs and make them stronger.
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Measure your breath. Inhale and then exhale. As you do both, count the seconds it takes to breathe. Try to gradually extend the time it takes to breathe by one or two counts.
- Be sure not to strain yourself or hold your breath for too long. This could cause you to deprive oxygen to the brain, which could cause dizziness, or fainting
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Improve your posture. Sitting and standing up straight can help you breathe so your lungs gain strength.
- An exercise to help expand the capacity of your lung, is to sit on a chair with your back straight, and lift your arms above your head while breathing deeply. [7] X Research source
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Incorporate more oregano into your diet. Oregano's primary benefits are due to its carvacrol and rosmarinic acid content. Both compounds are natural decongestants and histamine reducers that have shown to be of benefit to the respiratory tract and nasal passage airflow. [8] X Research source Blagojević PD, Radulović NS. Confirmational analysis of antistaphylococcal sesquiterpene lactones from Inula helenium essential oil. Nat Prod Commun. 2012 Nov;7(11):1407-10.
- The volatile oils in oregano, thymol and carvacol, have been shown to inhibit the growth of harmful bacteria like Staphylococcus aureus and Pseudomonas aeruginosa .
- Oregano can be consume in fresh or dried forms, and two to three drops of oregano oil can be added to milk or juice daily.
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Steam treat yourself with eucalyptus, which is an expectorant. Eucalyptus is a common ingredient in cough lozenges and syrups. It owes its effectiveness to an expectorant compound called cineole, which can ease a cough, fight congestion, and soothe irritated sinus passages.
- To use as a steam inhalation, add a few drops of eucalyptus oil to hot water and inhale steam for up to 15 minutes. [9] X Research source Elaissi A, Rouis Z, Salem NA, Mabrouk S, ben Salem Y, Salah KB, Aouni M, Farhat F, Chemli R, Harzallah-Skhiri F, Khouja ML. Chemical composition of 8 eucalyptus species’ essential oils and the evaluation of their anti-bacterial, anti-funal and anti-viral activities. BMC Complement Altern Med. 2012 Jun 28;12:81. doi: 10.1186/1472-6882-12-81.
- Be aware:
Eucalyptus oil may decrease how quickly the liver breaks down some medications. Taking eucalyptus oil along with some medications can increase their effects and side effects. Before using eucalyptus oil, talk to your healthcare provider to determine if you take any medications that may be effected,
- Medications such as Voltaren, Ibuprofen, Motrin, Celebrex, Warfarin, Allegra, and others.
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Take hot showers to clear your lungs. A sauna or hot water shower increases the secretion of sweat, and helps the lungs rid themselves of toxic substances.
- Be sure to drink water after you take a long shower or spend time in a sauna because you do not want to risk becoming dehydrated.
- Ensure any hot tubs are properly cleaned to avoid any infections. High heat encourages bacterial growth, and although the water or surroundings may smell strongly of chlorine, it is hard to maintain bactericidal levels of dissolved chlorine gas in hot water. On testing, the bath may be found to contain high levels of chlorine, but most of it may be in a form that has little effect on contaminating organisms.
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Use peppermint to soothe your respiratory muscles. Peppermint and peppermint oil contain menthol, a soothing ingredient known to relax the smooth muscles of the respiratory tract and promote free breathing.
- Paired with the antihistamine effect of peppermint, menthol is a fantastic decongestant. Consider chewing two to three peppermint leaves (as opposed to candied versions) in order to get the most immediate benefits. [10] X Research source Rakover Y, Ben-Arye E, Goldstein LH. The treatment of respiratory ailments with essential oils of some aromatic medicinal plants. Harefuah. 2008 Oct;147(10):783-8, 838.
Tip: Similarly, you can find relief using therapeutic chest balms and other inhalants that contain menthol, which can help break up congestion.
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Drink mullein tea. The mullein plant has been known to clear mucus and cleanse the bronchial tubes. Both the flowers and the leaves of the mullein plant are used to make an herbal extract that may help to strengthen the lungs.
- Mullein is used by herbal practitioners to clear excess mucus from the lungs, cleanse the bronchial tubes, and reduce inflammation present in the respiratory tract.
- You can make a tea can from one teaspoon of the dried herb and one cup of boiled water. [11] X Research source Turker AU, Camper ND. Biological activity of common mullien, a medicinal plant. J Ethnopharmacol. 2002 Oct; 82(2-3):117-25.
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Look into licorice. If you are congested, you might find licorice root tea to be particularly soothing. Licorice is thought to decrease swelling, thin mucus secretions, and decrease coughing. [12] X Research source
- Licorice may help to thin the phlegm in the respiratory tract, aiding in the expulsion of mucus.
- It is also thought to have antibacterial and antiviral effects which may help fight off viral and bacterial infections.
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Ginger is a powerful tool for detoxification of the lungs. It is currently being studied for its possible role in the prevention of some cancers, including lung cancer, as it has been shown to inhibit the growth of certain non-small cancer cells. [13] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Consuming ginger root tea mixed with lemon can facilitate less laborious breathing.
- Raw or cooked ginger can also improve digestion.
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See your doctor immediately if you have breathing issues, like shortness of breath. These can be signs of an infection or a serious lung condition, such as COPD. Your doctor can determine what’s causing your symptoms and prescribe the best treatment. If you have any of the following symptoms, make a same-day appointment with your doctor or visit an urgent care center: [14] X Research source
- Shortness of breath
- Pain while breathing
- Persistent cough
- Cough during exercise
- Wheezing
- Dizziness during activity
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2Consult your doctor before using herbs or taking supplements. Some herbs and supplements may not be right for you, especially if you’re taking medications. Depending on what you're using, herbs or supplements might interfere with the medications you’re taking or cause unwanted side effects. It’s best to discuss anything you plan to take with your doctor beforehand to gain their approval. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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3Get vaccinated to protect your lungs from infection. Infections like the flu can cause a persistent cough and may damage your lungs. To prevent this, get your annual vaccinations to minimize your risk. [16] X Trustworthy Source American Lung Association Nonprofit health organization dedicated to improving lung health through education, advocacy, and research Go to source
- You can still get the flu even if you’ve had a flu shot. However, most people who get the flu after receiving the shot will recover more quickly than if they didn’t get the flu shot.
- In addition to the flu vaccine, your doctor may recommend a pneumonia vaccine.
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4Tell your doctor if you’ve been exposed to a hazardous substance. Certain substances, like smoke, radon, and chemicals can damage your lungs. Unfortunately, you may encounter these at work or at home. If you suspect you’ve been exposed to a hazardous substance, talk to your doctor about what you can do to counter the effects. [17] X Trustworthy Source American Lung Association Nonprofit health organization dedicated to improving lung health through education, advocacy, and research Go to source
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- You can advocate for better environmental air quality by encouraging your elected officials to pass new laws. You can also look into joining environmental advocacy groups in your local community. If you suffer from asthma, consider finding other people with this condition and share tips for living under poor air quality.Thanks
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References
- ↑ https://lunginstitute.com/lung-diseases/copd/
- ↑ https://www.lung.org/stop-smoking/smoking-facts/e-cigarettes-and-lung-health.html
- ↑ https://ehp.niehs.nih.gov/doi/10.1289/ehp.1510185
- ↑ https://www.mayoclinic.org/diseases-conditions/allergies/in-depth/allergy/art-20049365
- ↑ https://www.mayoclinic.org/diseases-conditions/asthma/expert-answers/asthma/faq-20058187
- ↑ https://www.rush.edu/health-wellness/discover-health/keeping-your-lungs-healthy
- ↑ https://www.rush.edu/health-wellness/discover-health/keeping-your-lungs-healthy
- ↑ Blagojević PD, Radulović NS. Confirmational analysis of antistaphylococcal sesquiterpene lactones from Inula helenium essential oil. Nat Prod Commun. 2012 Nov;7(11):1407-10.
- ↑ Elaissi A, Rouis Z, Salem NA, Mabrouk S, ben Salem Y, Salah KB, Aouni M, Farhat F, Chemli R, Harzallah-Skhiri F, Khouja ML. Chemical composition of 8 eucalyptus species’ essential oils and the evaluation of their anti-bacterial, anti-funal and anti-viral activities. BMC Complement Altern Med. 2012 Jun 28;12:81. doi: 10.1186/1472-6882-12-81.
- ↑ Rakover Y, Ben-Arye E, Goldstein LH. The treatment of respiratory ailments with essential oils of some aromatic medicinal plants. Harefuah. 2008 Oct;147(10):783-8, 838.
- ↑ Turker AU, Camper ND. Biological activity of common mullien, a medicinal plant. J Ethnopharmacol. 2002 Oct; 82(2-3):117-25.
- ↑ https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-020-04706-3
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/22043989
- ↑ https://www.rush.edu/health-wellness/discover-health/8-tips-healthy-lungs
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/detox-diets/faq-20058040
- ↑ https://www.lung.org/lung-health-and-diseases/protecting-your-lungs/
- ↑ https://www.lung.org/lung-health-and-diseases/protecting-your-lungs/
About This Article
Article Summary
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You can naturally detox your lungs by making healthy lifestyle choices. Eat a healthy diet full of antioxidant-rich foods, like blueberries, broccoli, and spinach. This can enhance your lung capacity and improve your overall quality of breathing. You’ll also want to get regular exercise, which can keep your lungs working to their strongest capacity. Another way to detox your lungs is to quit smoking. The toxins from cigarettes can cause damaging inflammation, making it hard to breathe, so avoid any kind of smoking or tobacco product. For more tips from our Medical co-author, including how to use a HEPA air filter, keep reading!
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Reader Success Stories
- "I am from the beautiful Island of Jamaica. I have peppermint growing in my garden, so I use the peppermint tea and steam my face with the eucalyptus oil. I am feeling better and coughing less. Will continue to drink the tea and try and get the other items suggested in the article. This method is cheap and effective. " ..." more
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"I am from the beautiful Island of Jamaica. I have peppermint growing in my garden, so I use the peppermint tea and steam my face with the eucalyptus oil. I am feeling better and coughing less. Will continue to drink the tea and try and get the other items suggested in the article. This method is cheap and effective. "
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"Lots of useful tips for keeping your lungs healthy. I will try some of the suggestions. I always extol the virtues of raw ginger. It always helps ease discomfort of chesty, persistent viral coughs."
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"I am impressed by and grateful for how thorough this article is! It covers so many things that we can do, explaining why they can be helpful! Thanks very much."
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"Very informative! Easy to read and understand. Has a nice, interesting look and feel that is ''different!'' Big images and parts made the flow super smooth."
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"Everything in your article is really great. Wonderful to read and learn about natural ways to keep our lungs healthy. Much appreciated."
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