Breathing through your nose helps reduce the amount of cold air that comes into direct contact with your lungs, and eating a balanced diet and drinking plenty of water helps keep your respiratory tract moist.
Cold air irritates the airways, leading to coughing and shortness of breath. To protect lung health, everyone should avoid allergens, eat nutritious foods, and limit outdoor exercise.
Hand washing
Hands are a common medium for transmitting bacteria and viruses. Washing your hands frequently before and after contact with others and preparing food helps reduce the risk of respiratory illnesses.
Wear a mask
The air contains many impurities such as dust, bacteria, etc. Wearing a mask can protect the respiratory tract from irritants and air pollutants. Medical masks usually have 3 layers, helping to prevent agents from easily entering the nose.
Breathe through your nose.
Breathe through your nose instead of your mouth to reduce the amount of cold air that comes into direct contact with your lungs. Nasal hairs filter out dust, allergens, and pollen, preventing them from entering your lungs. Additionally, this breathing method helps humidify the inhaled air. During breathing, the nose releases nitric oxide (NO) – a vasodilator that helps widen blood vessels – contributing to improved oxygen circulation in the body.
Breathing through your mouth can dry out your gums, the tissue lining your mouth. This alters the natural bacteria in your mouth, leading to gum disease or cavities, and causing bad breath.
Wearing a mask helps protect your lungs. Photo: Freepik
Avoid exercising outdoors.
Exercising in cold weather can be harmful to the body. Cold air damages the lungs and increases the risk of respiratory infections. If the weather is too cold, rainy, or windy, exercisers should consider moving indoors instead of outdoors.
Drink enough water.
Staying hydrated during winter helps keep the respiratory tract moist, reducing the risk of lung diseases. Drinking enough water daily also helps the body improve blood circulation and remove toxins from the lungs, allowing other organs to function better.
Water helps the kidneys remove waste products from the blood and body. If the body doesn't get enough water, waste products can build up, leading to conditions like kidney stones and urinary tract infections.
Eat a balanced diet.
Certain vitamins can boost lung health and prevent cell damage. Vitamin A helps strengthen the immune system, regenerate cells in the body, and participates in the natural repair process of lung tissue. Foods rich in vitamin A include milk, fish, fortified cereals, carrots, broccoli, etc.
Vitamin C contributes to strengthening the immune system, promotes collagen formation in the skin, and protects the lungs against chronic diseases. Everyone should eat citrus fruits, peppers, guava, kiwi, broccoli, kale, and berries to get more vitamin C.
In addition to helping keep teeth and bones strong, vitamin D also protects the body from respiratory infections and reduces the risk of developing chronic obstructive pulmonary disease (COPD). Certain foods such as tuna, salmon, sardines, oysters, and egg yolks are naturally rich in vitamin D.
Omega-3 Omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are beneficial for the lungs. A diet rich in omega-3s reduces the risk of asthma in children and adults and limits the risk of developing COPD. Adequate intake of these fats helps patients manage asthma effectively, reducing their reliance on inhaled corticosteroids. Salmon, tuna, and olive oil are rich in omega-3s.
Le Nguyen ( According to Hindustan Times )
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