Our lungs are hard at work every day, taking in oxygen, filtering out carbon dioxide, and powering every cell in our bodies. Issues with pulmonary health quickly affect our heart, brain, and other major organs. Quality of life can be severely impacted by poor lung health, with individuals no longer able to complete daily tasks without being out of breath, leading to a tremendous loss of independence. As we age, lung capacity naturally declines, and maintaining optimal lung health becomes even more critical. Here are five simple strategies to ensure that you can breathe easily.
Avoid Smoking and Vaping
Avoiding smoking and vaping is critical to preserving lung health. It’s also never too late to quit; research indicates that the body begins to repair itself almost immediately, and within the next decade, the risk of dying from lung cancer and the risk of stroke are half of those who still use tobacco products.
About 85% of all lung cancer cases are caused by smoking. Cigarette smoke contains anywhere from 7000 to 8000 chemicals, of which many are known carcinogens to the body. This smoke destroys the air sacs in the lungs, called the alveoli, which pull in oxygen. Lung tissue does not grow back, and over time, as damage increases, smokers can begin to feel short of breath and develop chronic conditions like COPD. Dr. Karam-Hage, an addiction specialist at MD Anderson, said, “So, smokers just keep walking around because they don’t feel anything.” Since people start with millions of alveoli, losing enough can take 15 or 20 years to become noticeable. But once you develop something like chronic obstructive pulmonary disease (COPD), there’s no going back. Once you get to that point, you’ll never get off the oxygen tank.”
Many were mistakenly led to believe that vaping was a better alternative; however, vaping may be just as bad or even worse than traditional cigarettes. The American Lung Association notes that a cohort of recent studies indicates substantial health risks from vaping. E-cigarettes are filled with toxic chemicals, including formaldehyde, acrolein (a common weed killer), diacetyl, and more, which are all known to increase the chances of COPD, asthma, and various cancers of the body. Physicians have also seen an uptick in vaping-related lipoid pneumonia, which has led to lung collapse in even young individuals.
Avoiding smoking includes staying away from secondhand smoke as well. More than 19,000 deaths can be attributed to exposure to secondhand tobacco smoke in the United States every year. Individuals should encourage those around them not to smoke. If they were exposed to secondhand smoke for many years (which was typical for those raised in the 1950s-1970s), it’s recommended to discuss additional preventative lung screenings with a physician.
Exercise Regularly
Does regular physical activity improve lung health? The answer is a resounding yes. During exercise, the lungs work harder to absorb more oxygen, enhancing the efficiency of oxygen intake. This process can improve overall lung function and lower the risk of respiratory issues.
The more consistently you exercise, the better your lung function becomes. Aerobic activities such as running, cycling, or swimming are particularly effective in challenging the lungs to work more efficiently, ultimately increasing lung capacity and strengthening respiratory muscles. The diaphragm, intercostal muscles (the muscles between your ribs), and abdominal muscles affect how efficiently you breathe. These muscles become more assertive through consistent aerobic exercise, allowing your lungs to expand and contract more effectively. Moderate exercise has also been shown to increase the circulation of white blood cells, which fight off harmful pathogens that can cause respiratory illnesses like colds, flu, and pneumonia. Exercise can also help clear mucus from the airways, preventing it from becoming a breeding ground for bacteria and viruses.
Be Aware of Outdoor and Indoor Pollution
Outdoor and indoor air pollutants can cause various respiratory issues, exacerbate existing conditions, and lead to serious long-term health problems. Outdoor air pollutants include particulate matter, ground-level ozone, nitrogen dioxide, and carbon monoxide. Particulate matter (PM) is one of the most harmful components of polluted air. PM refers to tiny particles suspended in the air that can be inhaled deeply into the lungs, causing various health problems. Two common categories of particulate matter are PM2.5 and PM10, each with its characteristics and impacts on respiratory health. PM2.5 and PM10 can both originate from natural sources such as wildfires, volcanic eruptions, and dust storms. However, human activities significantly contribute to elevated levels of these pollutants. PM2.5 is often generated from combustion processes, including vehicle exhaust, industrial emissions, and residential heating.
Indoor air pollution can be just as harmful as outdoor air pollution. Indoor air pollutants include smoke, radon, chemicals, mold, dust, and dander. Emerging research suggests a potential association between indoor air pollution and lung cancer. Indoor air pollution can disproportionately affect those in lower-income communities, as asthma prevalence is notably higher among low-income and minority populations. Those with limited financial resources often reside in substandard housing characterized by inadequate ventilation, poor insulation, and proximity to pollution sources such as highways or industrial facilities. Low-income individuals are also more likely to work in industries with higher indoor pollutants, such as manufacturing, construction, or cleaning services. Prolonged exposure to workplace contaminants further compounds their respiratory health risks.
You can do a few things daily to stay safe from pollution. It’s important to check local air quality and minimize outdoor activities when air quality is compromised. Regular cleaning and vacuuming are essential to remove as much dust, dander, and pollen as possible. HEPA (high-efficiency particulate air) filters can also help capture tiny particles in the air to improve indoor air quality (just be sure to replace filters regularly for optimal performance).
Receive All Recommended Vaccines
Viral illnesses like the Flu, RSV, and COVID can all wreak havoc on lung health and have more severe consequences for young children, older individuals, and anyone with a pre-existing pulmonary or cardiac condition. When you are sick, the immune system quickly gets into action. Your body’s defenses can produce inflammation and mucus in the lungs, damaging the membranes and cilia, opening the door to secondary bacterial infections like pneumonia. In a healthy individual, this damage is reversible with rest and care. However, for those with chronic lung conditions or weakened immune systems, this can lead to bronchitis, asthma attacks, hospitalization, and even permanent scarring or weakening of the respiratory system.
Some recommended vaccinations for individuals with chronic lung conditions include the Flu vaccine, the COVID-19 vaccine, the Pneumococcal vaccine, the RSV vaccine, the Shingles vaccine, and the Whooping Cough (pertussis) vaccine. Patients can discuss their unique health conditions with their physicians to determine which vaccines are right for them.
Stay Up To Date with All Recommended Screenings
Despite our best efforts, our lungs are exposed to many things that can cause damage throughout our lifetime. However, diagnosing and treating lung conditions early can lead to far better outcomes. The U.S. Preventive Services Task Force recommends yearly lung cancer screenings with low-dose CT for individuals aged 50–80 with a history of smoking (20 pack-years or more) and who are either current smokers or have quit within the last 15 years.
Lung cancer is often diagnosed at later stages, making treatment more challenging. Preventative lung CT scans can reduce lung cancer mortality by 20–25% in high-risk populations. New technologies, such as 4Medical’s Cardiac and Pulmonary Imaging Panel provide enhanced imaging with a single low-dose (inspiratory) CT scan. Using just one scan to identify lung nodules and provide incidental findings reduces the amount of imaging a patient needs.
Taking preventive measures, staying informed, and working with healthcare professionals are key to ensuring your lungs continue functioning at their best for years.