#HEALTHTALK 08: Nutrition and Activities for healthy lungs

The lung is an organ in the respiratory system of man. Every man has two (2) lungs, and they aid in the inhalation of oxygen and exhalation of carbon dioxide.

The lungs are delicate organs which when infected, can so much as lead to death.

Lung Diseases

Lung diseases refer to disorders that affect the lungs; the organs that allow us to breathe.

When the lungs are affected by a disease, it leads to breathing problems by preventing the body from getting enough oxygen.

Some common lung diseases are:

• Lung cancer
• Chronic obstructive pulmonary disease (COPD)
• Asthma
• Lung cancer
• Pneumonia
• Chronic bronchitis and emphysema
• Influenza
• Pulmonary fibrosis
• Pulmonary eodema i.e abnormal buildup of fluids in the lungs
• Blocked lung artery (pulmonary embolus )
• Coronavirus, etc

How to prevent lung diseases

1. Wash your hands properly and regularly. Personal hygiene is key to healthy living.

2. Exercise daily for atleast 30 minutes to ease the work load on the lungs.

3. Avoid rooms with poor ventilation.

4. Avoid second-hand and third-hand smoke by not allowing smoking in your home, car, workplace, and near your dwelling because inhaling cigarette smoke and the likes poses same danger to your health as those that do the actual smoking.

5. Clean your homes and surroundings to avoid the use of air fresheners, mold, etc which pose the risk of lung diseases.

6. Avoid/quit smoking to reduce your risk of lung cancer.

7. Cover your mouth while coughing to avoid spreading of germs.

8. Wear a mask when necessary, especially in dusty or smoky environments.

9. Visit your doctor, etc.

Best foods for the lungs

1. Water: Water is a universal solvent. It helps to clear mucous and clean the airways. Drinking more water will keep you hydrated and your lungs will function optimally.

2. Eat tomatoes and apples. They contain high levels of antioxidants which help to fight free radicals.

3. Eat anti inflammatory foods like garlic. Garlic also reduces the damage caused by free radicals.

4. Take more vitamin D-rich foods like egg, salmon and fortified milk. They can boost the imune system and reduce the risk of inflammation.

5. Take enough vitamin C (Folic acid). Citrus fruits are rich in Vitamin C.

6. Eat more cruciferous vegetables like broccoli, cauliflower, brussel sprout, etc. Studies show that they have anti-inflammatory properties.

7. Ginger: Ginger is a natural decongestant. Warm ginger tea helps to clear clogged air passage. I don't joke with hot ginger tea when necessary

8. Green vegetables: They are rich in phytochemicals and support lung health.

Other foods are: protein-rich foods, green tea, healthy fats, etc.

We often don’t consider the important role our lungs play in keeping us strong and well. It's not until we experience problems breathing that we take notice. But the truth is, like the rest of our body, our lungs need daily care and attention.

Breathing feeds oxygen to every cell in the body. Without sufficient oxygen, people are more prone to health problems, including respiratory illnesses, chronic obstructive pulmonary disease and even heart disease.

But ordinary, everyday breathing isn't enough to keep the oxygen flowing through the body at peak levels.

Simple Activities to Maintain Healthy Lungs

Diaphragmatic Breathing
Diaphragmatic breathing strengthens the diaphragm muscle and, in turn, helps the lungs work more efficiently. To do this exercise, you want to breathe from your belly. It helps to place one hand on your belly and one hand on your chest as you inhale and exhale. Breathe in through the nose for two seconds and then out through pursed lips for two seconds. As you exhale, press down on your abdomen to make sure you’re engaging your diaphragm muscle.

Laughing and Singing
As funny as it sounds,laughing helps the Lungs function better.
Any activity that works the abdominal muscles also works the lungs. Both laughing and singing do just that. Laughing not only increases your lung capacity but also forces stale air out of the lungs so more fresh air can enter. Likewise, singing works the diaphragm muscle, which also helps increase lung capacity.

Increase Your Activity Level
Increasing your daily activity level, in general, can go a long way towards improving your lung health. Go for 20minutes moderately intense movement like brisk walk.


Lilian Uchechi Eze is a Nutritionist-Dietitian in Lagos, Nigeria. She is a teacher, writer and content developer at The Paul Anunaso Blog, and can be reached at lilian.thepaulanunasoblog@gmail.com

Chisom Deborah Ogbonna is a Biologist in Lagos, Nigeria, and is a lead contributor to the #HealthTalk series.