9 Brilliant Tips to Improve Your Respiratory Health
Tuesday, 02 June 2020

 Take care of your respiratory health today, and it will be easier to breathe for years to come. Just like everything else, your respiratory health deteriorates as you grow old. Seniors are at high risk for certain respiratory conditions and illnesses such as bronchitis, low oxygen levels, pneumonia, and shortness of breath. Stopping the natural process is impossible, but there are steps you can take to slow it down.

 Here are remarkable ways to improve your respiratory health:

1. Avoid polluted environments.

Our respiratory system is exceptionally good at filtering the air we breathe in, so the body only absorbs sifted oxygen. However, prolonged exposure to harmful particles can overwhelm the filtration mechanism and cause undue damage to your lungs.

Research shows that smog can inflame pulmonary membranes, leading to coughing, wheezing, and chest pains. Chronic exposure to pollutants can lead to serious respiratory diseases.

To avoid these negative effects, ensure you're aware of the air quality outside before engaging in any outdoor activity.

2. Walk fast.

A study published in theAmerican Medical Association Journal shows that your walking speed may determine how long you live. In the survey, more than 30,000 people aged at least 65 years were studied, and those who averaged a walking speed of 2.25mph or more were shown to live longer than their slower counterparts.

Walking is an activity we engage in daily. Slow walking can be both the cause and the result of poor respiratory health. Your lungs need to be active to stay healthy. On the other hand, your sluggish walking could be the result of your respiratory system not functioning properly.

If you're a slow-walker by choice, consider picking up your respiratory system's speed. If you're struggling to do it, you should see a doctor for a checkup.
3. Try diaphragmatic breathing.

The diaphragm is an elastic muscle sheet that sits between the abdomen and the chest. Its role is to help the lungs fill up with air by stretching down and release the air by moving back up.

Healthy breathing must involve the diaphragm. However, for many people, this isn't the primary muscle involved in the breathing mechanism. Inadvertent use of neck, back, and shoulder muscles to push air into and out of the lungs is shockingly common. This reduces the amount of air that enters and leaves the lungs every time you inhale and exhale.

While you may not see a problem with this, a study published in the Journal of Physical Therapy Science shows that diaphragmatic breathing increases lung capacity, while short breathing doesn't.

4. Wash your hands.

It may sound simple and needless, but washing your hands regularly, especially during flu season, can protect you from respiratory infections. The flu spreads when a healthy person touches their mouth or nose with their hand or any other object that has been in contact with the influenza virus. By washing your hands often, you reduce the chance of bacteria and viruses traveling to your respiratory system.

5. Stop smoking.

Smoking causes damage to your lungs and upper airways by accelerating oxidative stress in respiratory tissues, inducing inflammation, and even causing diseases such as lung cancer, chronic bronchitis, emphysema, and chronic lung disease.

Some smoking-induced forms of lung damage are irreversible, and you must avoid developing smokers' lungs in your twilight years.

There are many ways to stop smoking. All you need to do is to try them one by one until you find the appropriate method. If any of your past efforts to quit were in vain, consider giving it a few more shots, as letting go will only become more difficult as you continue pushing back your decision.

6. Try pursed-lip breathing.

Asthma, bronchitis, and other chronic lung conditions are often caused by inflamed airways altering the healthy circulation and absorption of inhaled air. When stale air gets trapped in the lungs, and there's little absorption going on, you're likely to experience breathing struggles.

Pursed-lip breathing opens up the airways during exhalation, so stagnant air is forced out, and fresh air finds its way in.

Pursed-lip breathing exercises can be performed anywhere and anytime with the utmost ease. They involve breathing in slowly and steadily through the nose and breathing out through the pursed lips. The objective is to take more time breathing out than breathing in, such that if you breathe in for 3 seconds, you'll want to breathe out for 4, 5, or 6 seconds.

7. Meditate regularly.

Meditation is associated with multiple health benefits. One of them is reducing anxiety and other stress-related symptoms.

Since most meditation techniques involve deep breathing, the practice is thought to be beneficial to the respiratory system.

That said, not many people are familiar with the concept of meditation. Some, albeit acquainted, can't seem to gather the calmness and focus needed to meditate successfully.
Seek the guidance of a therapist if you have any of these problems. You should also consider trying CBD-based formulations to see if they help boost your focus. The Internet is awash with information on CBD, and you can always find a resource to help you get the hang of productsinfused with the compound.

8. Eat foods that promote healthy respiratory functions.

Nutrition is crucial in enhancing your overall health and well-being. However, there's a body of evidence suggesting that some foods are better at bolstering respiratory health than others.

Foods rich in antioxidants such as broccoli, cabbage, cauliflower, and kale prevent free radicals from attacking healthy tissue in the lungs and along the airways. People who eat plenty of cruciferous vegetables tend to be more "resistant" to lung cancer than those who don't have many leafy greens.

9. Watch your weight.

Being overweight or obese mounts stress on your respiratory muscles, increasing their workload, and reducing their efficiency. A good workout regimen combined with a few healthy changes in your meal plan can help you shed some weight and rid your respiratory muscles of the extra pressure.


Your respiratory health is a crucial component of your overall well-being. Follow the above tips to protect your lungs and other respiratory tissues from damage and deterioration.
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