We all want to stay healthy, but sometimes it can be hard to do so. Respiratory illnesses, which originate in the upper or lower respiratory system, are preventable through a number of strategies. Read on to learn more about these preventative measures and the importance of building up our body’s defenses for a stronger respiratory system.
1. Breathing Easy: Strategies for Strengthening Your Respiratory System
Breathing easy is not to be taken lightly – it’s a vital function of the human body. Inhaling and exhaling air helps oxygen course through the bloodstream, supplying your tissues and organs with the nourishment they need. Here are a few strategies to keep your respiratory system healthy and strong.
Regular Cardio Exercise. Hit the gym? Go for a run? A brisk walk around the block? Engaging in regular cardio exercise helps train your respiratory systems, allowing for deeper breaths and more air intake. The more you do it, the easier it will become, and the better your respiratory health will be.
Supplements to Aid Betters Breathing. Supplements like omega 3 fatty acids, antioxidants, and probiotics can strengthen the lungs and reduce inflammation. These supplements are available in a variety of forms, including chewables, liquids, or capsules. Ask your doctor or nutritionist what’s best for you.
- Vitamin C: Rich in antioxidants, it helps support the immune system.
- Bromelain: Derived from pineapple, it can help reduce inflammation.
- Vitamin D: Required for strong immune and respiratory systems
Quiting Bad Habits. Smoking can cause severe lung damage, often leading to respiratory problems. Quitting smoking is a great step in improving your overall health. As well as improving the health of your lungs, it can reduce stress, increase energy, and even give your complexion a boost.
Inhaling Steam. Inhaling steam helps loosen mucus that’s clogging your airways. Running hot water in the shower, and placing a towel over your head to help trap the steam, can help clear passages and make it easier for you to breathe. To make it more effective, add a few drops of eucalyptus or peppermint oil – just make sure to mix it with your bath/shower gel first. Doing this at least twice a day can have a positive effect on your respiratory system.
Reducing Stress. Chronic stress can cause airway inflammation, leading to difficulties in breathing. Some healthy stress-relieving tactics can help offset the effects of stress, such as taking a 20 minute hot bath, doing yoga, listening to calming music, journaling, or simply taking a few deep breaths. Taking the time to calm down and relax can have a surprising impact on your overall respiratory health.
2. Protecting Yourself from Respiratory Illnesses
It is important to protect your body from respiratory illnesses. Here are some ways to stay healthy and safe throughout the year:
1. Wear masks: Wear a mask when in a public setting to protect yourself from germs and airborne droplets that cause sickness. Make sure to change your mask daily.
2. Practice social distancing: Avoid close contact with people who are sick, and if possible, stay away from large crowds. If you must go out, maintain a distance of 6 feet from other people.
3. Wash hands and use sanitizer: Washing your hands thoroughly and often is key to preventing the spread of germs, and it is very important to use sanitizer if you cannot wash your hands.
4. Get vaccinated: Getting vaccinated for the flu and other diseases is a great preventive measure. Talk to your doctor to find out what vaccines are right for you.
5. Boost your immune system: Eating nutritious foods, exercising and managing stress all help to strengthen the immune system. Make sure you get enough sleep and rest when you need it, too.
By following these tips, you can protect yourself against respiratory illnesses and keep your body in peak condition.
3. Tips for Building Up Your Immune System
Nutrition
- A healthy and balanced diet is key to maintaining a strong immune system. Eating fresh fruits and vegetables, as well as other sources of nutrient-rich whole foods, can provide your body with the nutrients it needs to fight off infection.
- Probiotics are also beneficial for strengthening immunity. Look for foods that are a good source of probiotics like kimchi, sauerkraut, fermented vegetables, and yogurt.
Exercise
- Regular exercise can not only help you stay healthy, but can also boost your immune system. Try to get at least 30 minutes of moderate-to-intense exercise a few times per week.
- Staying active helps stimulate your body’s production of white blood cells, which help fight off infection.
Sleep
- Getting enough sleep is very important for immunity. Aim for seven to eight hours of restful sleep each night.
- Make sure to designate a consistent bedtime and wake time, unplug an hour or two before bed, and keep your bedroom dark and quiet to encourage your body to wind down and get quality sleep.
Supplements
- Taking certain supplements in addition to a healthy diet can help maintain a strong immune system. Vitamins A, C, and D, and minerals like selenium, zinc, and magnesium, have all been linked to enhanced immunity.
- Talk to your doctor or health care provider about supplement options that are right for you.
Stress Management
- Stress affects how your immune system functions, so managing it can help keep your body healthy. Take steps to reduce stress or take a break from activities that cause intense feelings of stress.
- Try different forms of stress management, such as yoga, meditation, deep breathing, and journaling.
4. Habits for Healthy Respiration
When it comes to optimal respiratory health, a few habits can make a huge difference. Read on to get some guidance on how to keep your breathing system in its best shape.
Maintain a regular exercise program, and this doesn’t necessarily mean just running; even mild, low-intensity workouts can help. Doing regular exercise helps reduce stress, which can be a factor in many breathing problems. Also look for activities that can help improve the overall fitness of your respiratory system, such as swimming and yoga.
Reduce air pollution in your home, workplace, or wherever possible by using an air purifier, and using it on a regular basis. This way, you can be sure that the air you’re breathing is clean and free from pollutants.
Take up a hobby that encourages deep breathing, such as yoga or tai chi. These activities can help you improve your lung capacity and increase the efficiency of your breathing.
Stay hydrated by drinking plenty of water, and avoiding alcohol and caffeine. Water helps keep the mucous membrane in the lungs moist and less prone to infections.
Quit smoking, as this is one of the worst things you can do to your respiratory system. If you’re already a smoker, start to reduce your smoking as soon as possible.
By doing all of the above, you’ll be well on your way to a healthier respiratory system.
Following a few simple strategies, you can build a stronger respiratory system and protect yourself from respiratory illnesses. Taking the time now to learn and implement strong preventive practices can help you stay healthy and breathe easy!
