Whenever there is a conversation about keeping your body healthy, the heart, kidneys, liver, and gut health are the prominent recipients of attention. But another organ that is equally important, if not more, often gets neglected. That's your lungs.
To understand the importance of these organs, we must consider the following fact: 3 out of the top 10 leading causes of mortality in humans, according to WHO, are lung diseases. Yet, we tend to overlook what is one of the most prominent organs of our body.
Let's end this ignorance and better understand our lungs. In this article, we have delved into the importance of lungs and provided insights on how we can keep them healthy. So, follow along to make your lungs healthy again!
Lungs: The Unsung Heroes
Lungs are the two spongy bags filled with air that are located on either side of our chest. They are the most important part of our respiratory system, which facilitates the exchange of oxygen and carbon dioxide in our body. Let's understand their function in detail-
Functions of lungs:
-
Oxygen exchange: We all have heard or read that the heart takes the oxidized blood to all parts of our body, but we often forget that the lungs deliver oxygen into our bloodstream. Simultaneously, they remove carbon dioxide through exhalation, ensuring the body remains energized and functional.
-
Maintaining pH balance: By removing carbon dioxide from the body, the lungs also maintain the body's acid-base balance. This fine-tuning is essential to ensure blood's pH remains within the narrow range necessary for optimal cellular processes.
-
Immune defence: Very rarely do we talk about immunity and lungs in the same sentence. Lungs are actually the first line of defense against airborne pathogens and pollutants. They protect our bloodstream by trapping bacteria, dust, and other harmful particles.
-
Surfactant Production: Breathing easy is not just about inhaling air through your nostrils. It requires an open airway as well, and this is made possible by the surfactant—a complex of proteins and lipids—produced by the lungs to reduce surface tension at the alveoli.
Why We Need to Prioritize Lung Health Now
In the discussion of overall well-being, the lungs often take the backseat. This happens mostly because of two reasons: firstly, lung issues are not easily recognized until they become severe. Unlike the heart, which gives warning signs like chest pain, or the brain, where strokes are immediately evident, the lungs quietly endure damage over time.
This symptom delay fuels the misconception that lungs are resilient, causing many to overlook their care. Yet, now more than ever, your lungs deserve your attention.
Times have changed, and there are major factors listed below that cause damage to your lungs without you being aware of them. Let's take a look at them in detail-
-
Environmental Challenge: A decade ago, AQI (air quality index) was associated with northern India during winter. Today, it has gained traction all over the country. The constantly growing urban air pollution has become a crisis, especially in the winters, which carries pollutants with a diameter of 10 microns that can "penetrate and lodge deep inside the lungs, causing irritation, inflammation and damaging the lining of the respiratory tract," according to WHO. Furthermore, even smaller particles can penetrate the lung barriers and enter the bloodstream, affecting major organs.
-
Neglecting Lung Health: When was the last time you had a severe cough and the thought of something being seriously wrong with your lungs crossed your mind? The answer might be never; well, that's because we are used to exposing our lungs to pollutants every day and do not care about the impact it has on them. However, we should be more mindful as this negligence can significantly increase vulnerability to respiratory conditions like asthma, bronchitis, and chronic obstructive pulmonary disease (COPD).
-
Smoking and Other Lifestyle Choices: Under stress or peer pressure, many people nowadays find themselves hooked to nicotine sticks like cigars, cigarettes or vapes. Most of us indulge in this habit, knowing that it will accelerate lung damage. As if that was not enough, this new work culture that has imposed a sedentary lifestyle upon us also impacts the lungs' efficiency, reducing the body's ability to use oxygen effectively.
Building Better Lungs: How to Keep Them Healthy
"A problem well stated is a problem well solved," said John Dewey, a famous American philosopher and psychologist. Building on his advice, we believe we have clearly established what is wrong with our lungs. This means we must look for ways to improve its health. Well, here are a few things you can try to improve your lung health and enhance your respiratory function:
Daily Habits and Yoga for Lung Care: For anyone searching for a way to get started, deep-breathing exercise is the best way forward. Employing techniques such as diaphragmatic breathing can help lung expansion and improve capacity and efficiency.
As Indians, we have an abundance of remedies in our own backyard in the form of pranayama and yoga. Breathing techniques like Anulom Vilom (alternate nostril breathing) and Kapalbhati not only cleanse but also fortify your lungs. To enhance this further, incorporate yoga poses such as Bhujangasana and Matsyasana, which expand your chest cavity and improve lung capacity.
In addition, one can engage in cardiovascular exercises such as walking, running, or cycling. These aerobic activities increase one's breathing rate, allowing the lungs to work harder and become more efficient.
Healthy diet for Lungs: Physical movement is essential for lung health, but it's only part of the equation. Your lungs also thrive on proper nourishment from a nutrient-rich diet. Including antioxidant-packed foods like berries and green tea can help protect lung tissue from damage, while Vitamin C-rich options such as oranges and lemons support your immune system and respiratory health.
Don't forget Omega-3 fatty acids from sources like flaxseeds and walnuts, which help reduce inflammation in the lungs. Finally, staying well-hydrated is crucial—it keeps the mucosal lining in your lungs thin, allowing them to function more efficiently and comfortably.
Take a Breath of Fresh Commitment
Lungs are the silent engines powering our lives; therefore, one should never take them for granted. Consider this article your wake-up call and embrace this opportunity to take care of your lungs proactively. Start small with deep-breathing exercises or a brisk walk, and build habits like a nutrient-rich diet and yoga. Raise awareness in your community about lung health and advocate for cleaner air in your surroundings.
Remember, every choice you make today will take you one step closer to healthier lungs that will help you breathe better tomorrow. Take charge, breathe deeply, and give your lungs the care they deserve—because healthy lungs mean a healthier, more vibrant you.
Ready to give your lungs the care they deserve? Start your journey toward better breathing today! Explore simple exercises, yoga techniques, and dietary tips to strengthen your respiratory health. For more insights, follow us on Instagram @HelloFitnessMagazine or contact us for queries!
