Focus on Holistic Health: Breathe Easy with Tips for Lung Health

Did you know that the lungs are our internal tree of life. Really! If you have never seen a picture of the structure of this amazing organ, go take a look. Our lungs branch out into hundreds of tiny arms, all helping provide oxygen across our bodies and are key to good holistic health. While we breathe between 12-20 times per minute, most of us ignore our lungs unless there is a problem with them.

But considering that a key measure of lung health is Vital Capacity, that term alone should lead us to want to pay more attention to our lungs. 

Symptoms like wheezing, coughing, shortness of breath, shallow breathing, or lung congestion are all signs that our lungs could use some help. These types of symptoms have a wide range of possible causes from pathogens, smoke, allergies, pollution, and even stress.

As we head into the height of allergy season here in Medford, Oregon, here are some ideas for giving our lungs a little love. 

Lung Selfcare

When it comes to keeping your lungs healthy, there are three categories you might consider: environment, nutrition, and exercise.

Environment is a big category, but think of it as the spaces you live, sleep, work, and play in. Healthy air means healthy lungs, while stagnant, polluted, or toxic air are common underlying issues that damage our holistic health. But the great news is there are two easy ways to keep the air you breathe healthier:

Open the windows. Airing out your space regularly, unless the air outside is smoky, polluted or allergy filled, helps keep your home and office air cleaner. During periods of high pollen or wildfire smoke, or if you live close to a freeway or in a city where pollution is a concern, consider using an indoor air purifier with a HEPA filter to help circulate and clean your air.

Dust your space and keep it mold free. Cleaning your space regularly and checking moist areas for mold helps keep dust and allergens to a minimum, and can catch any issues with mold before they become a health issue.

Nutrition might surprise you. We don’t normally think of our lungs as needing food. But as with any element of holistic health, the nutrients we take in have an impact on how well our lungs can do their job. Do a quick audit of your eating habits, and consider supporting your lungs’ health with some of the following.

Mediterranean Diet. This is a varied, whole food, fresh diet focused on mostly eating vegetables. It is full of fiber, antioxidants, and is naturally anti-inflammatory. 

Vitamin D. Those with low vitamin D are more vulnerable to infections and slower to heal, including experiencing respiratory tract infections and prolonged colds and coughs.

Vitamin C. Can help lower inflammation in the lungs.

Vitamin E. Is an antioxidant that has evidence for supporting lung health.

Osha and Chaparral Tincture. Both Osha and Chaparral tinctures have antimicrobial properties, and can help increase circulation to the lungs

Exercise is vital to having good lung health. Our lungs are an organ, but they’re also a muscle. Exercising helps train and tone that muscle so that they can do their job more efficiently. You don’t have to be an Olympic swimmer or run ultramarathons to have strong lungs though. Sometimes it’s just as simple as…

Move your body. Whatever this looks like for you, whether it’s restorative like yoga or a midday lunch walk, or invigorating like a weekend hike or rousing game of HORSE with your kids. Aim to get at least 30 minutes of movement a day.
 

Breathe through your nose. Breathing through your nose rather than your mouth helps moisten and filter the air entering your lungs.

Practice diaphragmatic breathing. Or in other words, breathe into your belly. This helps to exercise your lungs by using their full capacity. How can you learn to do this? Here’s one of my favorite exercises to teach patients: Lay on the floor with a heavyish book placed on your belly button, inhale for a count of 4-6 pushing the book to the ceiling and filling the lower part of the lungs before the upper part in your chest, pause and hold for 1 count, then exhale for 4-6 count allowing the book to sink into your abdomen toward your spine, hold for 1 count, then repeat for 5 minutes. Practice 1-2 times a day.

Breath trainers-These are hand held tools to strengthen your lungs. You can also check out certain apps that have visual games that help you learn to practice diaphragmatic breathing, square breathing, and even focus on expanding your lung capacity and strength.

Even though it’s something we do every day without thinking, breathing is key to the health of our whole body. If you’re finding you need support for your lung and respiratory health, reach out!

Breathe well, be well.

-Doctor Hannah

*Always consult with your physician before changing your self-care and nutrition routine.