Im­prove your lung ca­pac­ity

Breath­ing ex­er­cises, phys­i­cal ac­tiv­ity and vi­ta­min D help your res­pi­ra­tory sys­tem. If that doesn’t work, you can in­dulge your in­ner mu­si­cian

Friday - - HEALTH -

Stop smok­ing

You knew it was com­ing. Smok­ing dam­ages the lungs, caus­ing all sorts of prob­lems, from lung can­cer to res­pi­ra­tory dis­ease. And it def­i­nitely af­fects your lung ca­pac­ity. We have all seen the com­par­isons be­tween healthy lungs and smok­ers’ lungs - ac­cord­ing to the ex­perts, your lung ca­pac­ity will have im­proved by at least 10% nine months after you quit smok­ing .

Do breath­ing ex­er­cises

Take a deep breath. No, re­ally, it is that sim­ple. There are a num­ber of breath­ing ex­er­cises you can do that help keep your lungs healthy. One in­volves stand­ing up with your back arched, breath­ing in and hold­ing your breath for 10 sec­onds be­fore ex­hal­ing - which can eas­ily be done while watch­ing the telly.

Con­sume enough vi­ta­min D

A study re­leased this year found that higher vi­ta­min D lev­els were as­so­ci­ated with bet­ter lung func­tion. De­pend­ing on where you live, most peo­ple can get enough vi­ta­min D from the sun­shine. In case you find you are vi­ta­min D de­fi­cient (a sim­ple lab test can re­veal your lev­els) it may be worth in­vest­ing in vi­ta­min D sup­ple­ments. Vi­ta­min D can also be found in foods such as oily fish, egg yolks and red meat.

In­dulge your in­ner mu­si­cian

If you are one of the many peo­ple who en­joy singing in the shower then you may be in luck, be­cause singing can, ap­par­ently, aid lung ca­pac­ity. Ac­cord­ing to the British Lung Foun­da­tion, it’s par­tic­u­larly help­ful for pa­tients with res­pi­ra­tory dis­eases. Peo­ple with lung con­di­tions told the foun­da­tion that con­trol­ling their breath­ing through singing helped man­age their con­di­tions. It is an area that is still be­ing in­ves­ti­gated. A study of 20 In­done­sian stu­dents , pub­lished in 2015, found that the av­er­age lung ca­pac­ity of choir singers was higher than that of non-singers.

Get ac­tive

One rea­son peo­ple want to in­crease their lung ca­pac­ity is im­prove their sports per­for­mance. Help­fully, ex­er­cis­ing reg­u­larly is one of the ways you can do that. As you should have learned in bi­ol­ogy class, your lungs bring oxy­gen into the body and ex­pel car­bon diox­ide - when you ex­er­cise, this process hap­pens more quicker and makes your lungs stronger and more ef­fi­cient over time.

Sort out your pos­ture

Stud­ies have shown that slumped sit­ting de­creases lung ca­pac­ity , be­cause the po­si­tion squeezes your lungs, mak­ing them smaller. So, for a very quick fix, sit up straight to get the best lung ca­pac­ity you can. A good pos­ture can help with back pain, too.

Im­prove the air qual­ity in your home

If you live in a city, air pol­lu­tion is un­avoid­able. Even short-term air pol­lu­tion can af­fect your lungs . But there are steps you can take to im­prove the air qual­ity at home. Keep­ing it clean will help get rid of dust, while keep­ing house plants could help keep the air fresh, de­pend­ing on the species. On days when pol­lu­tion lev­els are low, be sure to open the win­dows.

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