Respiratory System: Perform These Exercises To Strengthen Your Lungs.

The function of the respiratory system is to obtain oxygen from the ambient air, and to eliminate carbon dioxide transported in the blood, a product of cellular metabolism. The act of breathing works thanks to the lungs but also to organs and muscles that are part of this system such as the nose, mouth, throat, bronchi and diaphragm. Did you know that there are breathing exercises that can help you strengthen all of these muscles?

A routine of respiratory exercises helps us to keep our lungs and each of these organs healthy to reduce the risk of suffering asthmatic attacks, bronchitis or other chronic obstructive pulmonary diseases. How can we strengthen our lungs and airways?

"Time to start eating well and taking care of our lungs is right now."

According to the American Lung Association, just as exercise improves our muscles and the functions of our heart, respiratory therapy seeks to prevent that, over time, the lungs lose elasticity and that the diaphragm does not lose its strength to work at all his capacity.

These are the two exercises recommended by the American Lung Association for the care of the respiratory system:

1. Breathe Through Narrowed Lips. 

It seeks to reduce the number of inhalations and exhalations to keep our airways open for longer. To do this, you simply have to breathe through your nose and blow the air twice as slowly through your mouth with your lip’s half closed.

2. Breathe With The Diaphragm. 

The diaphragm, located below the lungs, is an important muscle that helps you breathe in and out. As it moves downward, it creates suction, draws in air, and expands the lungs. To perform this type of breathing, after taking the air through the nose, we must pay attention to how our belly fills with air. Release the air in 3 rhythms, after each inhalation.

Respiratory Health During COVID-19

The lungs are the main target of the new corona virus. The American Lung Association warns that the consequences of suffering from Covid-19 vary in each person, but it is a fact that this organ can suffer long-term damage.

It is important to understand that we can avoid becoming infected by taking the measures recommended by the World Health Organization (WHO), but if we contract the new corona virus and become ill with Covid-19, it is better to have our lungs in the best possible state. How can we improve our respiratory health in this case?

1. Stop Smoking. 

Several studies have shown that, after 6 weeks without smoking, the functions of the lungs improve. But there is a new concern. In many parts of world, adolescents between the ages of 13 and 15 have a high level of exposure to tobacco. The risk of complications from suffering from Covid-19 will increase if the high level of exposure to tobacco in young people continues.

2. Eat Better. 

Gastric reflux of stomach acids is a common disease in patients with asthma. severe, population at risk from Covid-19. Specialists recommend not eating two or three hours before bedtime, avoiding excess fat, chocolate and alcohol. Reducing abdominal fat is also important.

3. Control Your Weight. 

The previous point should lead us to assume that obesity is a health problem and a risk factor in the event of becoming ill with the new corona virus.

A study showed a linear relationship between body mass index and the incidence of asthma in adult peoples. The National Heart, Lung and Blood Institute of the United States also points out that obese people reduce the functioning of their lungs at the level of residual capacity, lung size and volume.

Food That Helps Strengthen Your Lungs

How is food related to breathing? The American Lung Association explains it like this: “The process of turning food into fuel for the body is called metabolism. Oxygen and food are the raw materials of the process (...) the right combination of nutrients can help us breathe better”.

Food also plays an important role. But keep in mind that the time to start eating well and taking care of our lungs is right now. What should our diet include to have a healthy respiratory system?

1. Fruits and Vegetables. 

Studies show that a diet rich in these foods has benefits for respiration due to its antioxidants, vitamins, minerals and fiber. Orange and papaya can be good fruit options; while the recommended vegetables are spinach, lettuce and broccoli.

2. Omega-3 Fatty Acids and Fish. 

These foods have been shown in studies to be powerful anti-inflammatory, even for pulmonary cases. Salmon, mackerel, tuna, and sardines can provide a lot of Omega-3. Also nuts and seeds like flax seeds and chia seeds.

3. Vitamins C and E. 

In addition to the fruits and vegetables mentioned, they can be found in foods such as cocoa, drinks such as red wine and green tea.

Remember that prevention is as important as breathing. Take these tips into account and don't wait until the damage is irreparable to start acting.