Breathe Easier: Tips for Improving Your Lung Health

Healthy lungs are key to your overall health. They help you think clearly, allow your organs and tissues to function smoothly, and help your immune system protect your body. Unfortunately, more than 35 million U.S. adults have chronic lung diseases, according to the American Lung Association, while more than 226,000 people are diagnosed with lung cancer each year.

Poor lung health can have negative long-term effects on how your body operates. But by incorporating healthy, proactive habits into your daily routines, your lung—and overall—health can improve.

Quit smoking

The best investment you can make in your lung health is to never start smoking. But if you’ve been a regular smoker of cigarettes or vapes, you can improve lung function immediately by kicking the habit.

According to Bryan Meyers, MD, MPH, a WashU Medicine thoracic surgeon, your health immediately improves when you quit smoking. Within 20 minutes, your heart rate drops, and within 24 hours, your blood’s carbon monoxide levels return to normal. In the long term, quitting smoking lowers your risk of lung cancer, chronic obstructive pulmonary disease (COPD), and other chronic lung or heart conditions.

If you’re ready to become a non-smoker, it’s time to set yourself up for long-term success. Get a support system that can cheer you on, talk you through difficulties, and help you avoid triggers that make you want to smoke.

And if you’ve had a few unsuccessful attempts, keep trying. Give yourself grace and ask for help. There are many resources to help you quit smoking, from medical approaches like prescription medications to nicotine replacements to more behavior-based approaches like support groups and counseling.

For help finding the right method for you, connect with BJC Wellness Coaches. No matter what approach you take, your lung health will be better off overall.

Improve air quality

The lungs act as a filtration system for the body. Exposure to harmful air puts a strain on your lungs, making it difficult to circulate clean oxygen throughout body.

Start by limiting your exposure to second-hand smoke. According to the Center for Disease Control, second-hand smoke can increase your odds of contracting lung cancer by 20 to 30%, plus it can make you more vulnerable to heart and lung disease and cause pregnancy complications.

Before going outside, check the local weather forecast or your preferred weather app to see what the air quality will be that day. If the quality is poor, consider staying inside. If you have to be outside, especially in high-traffic areas with low air quality, wear a mask to keep pollutants out of your airstream.

When at home, maintain good air quality by running a purifier or humidifier in shared areas or rooms where you spend most of your time.

Exercise and improve eating habits

Make aerobic exercise and healthy eating a regular part of your daily routine.

Aerobic exercises such as jogging, bicycling, and swimming work multiple muscle groups at the same time and increase your heart rate. These workouts put good stress on your cardiovascular system, helping you increase lung capacity and strengthen your heart. With 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week, you will build lung health over time. For more low-impact aerobic exercises, you can do yoga or guided-breathing exercises to build respiratory strength.

When you’ve finished exercising, eat food that will support good lung health. Make Vitamin-C-rich fruits and vegetables like leafy greens, apples, and tomatoes part of your daily diet. For beverages, drink water and antioxidants like tea and coffee to aid lung function. Studies by the American Lung Association show that healthy diets and regular exercise can help prevent cancer.

No matter your lifestyle, monitoring your lung health is critical. Lung cancer can be a life-changing diagnosis, but making changes to your daily routines can help you live a healthier day-to-day life.

Incorporate healthy routines into your everyday life to make sure lungs stay healthy and strong. If you have any questions or concerns about your lungs or overall health, or would like to schedule a lung screening, make an appointment with your primary care provider to see if you’re a candidate.

BJC HealthCare’s pulmonary care providers are here to help you, offering everything from allergy and asthma care to lung cancer screenings.

Request a call for an appointment