One of the most strenuously working organs of the human body is lungs. Each exhalation brings oxygen to your blood, and each inhalation removes carbon dioxide, ensuring that each of your cells receives the proper nourishment. Lung health is important, but is typically not considered until when lung dysfunction becomes a problem.
For both children and adults, it’s important to keep your lungs healthy to be active, stay away from respiratory diseases, and live your best life. Fortunately, protecting your lungs doesn’t require drastic lifestyle changes. Little things you do every day can add up.
The importance of lung health.
Your lungs perform much more than just breathing. They provide oxygen to the muscles, brain and essential organs. As lung function decreases, it can be difficult to keep up with activities of daily living, such as walking short distances or climbing stairs.
There are several factors that can impact lung health:
· Air pollution
· Cigarette smoking
· Second-hand smoke
· Occupational dust and chemicals are not considered to be an issue.
· Respiratory infections
· Poor physical fitness
However, there are some risks which cannot be avoided and others which can be supported by healthy lifestyle choices which will greatly benefit the function of the respiratory system.
Keep Clean Air a priority
Simple measures that can help improve the quality of the indoor air are:
· Opening windows for adequate ventilation.
· Regularly changing air filters.
· Minimizing exposure to indoor smoke.
· Ensuring the house is not over dusted and mouldy.
· Using masks when working in dusty environments.
The first step in protecting your lungs is to make the world around you a healthier place to breathe.
Consume foods that help to maintain healthy lung function.
There is a significant nutrition component to health overall and especially to health of the respiratory system. To minimize inflammation and supply nutrients for normal body function, a balanced diet is important.
Consider including:
· Citrus fruits that are high in vitamin C.
· Tomatoes and carrots
· Leafy green vegetables
· Nuts and seeds
· Fatty fish rich in omega 3 fatty acids
Increased intake of whole grains rather than refined carbohydrates.Eating more whole grains than refined carbohydrates.
A reduced consumption of processed foods and sugary drinks can also help improve long-term health.
Don’t smoke or be around tobacco smoke.
Smoking continues to be a major cause of preventable lung disease. Tobacco smoke causes injury to lung tissue, decreases the capacity of lungs to breathe and increases the likelihood of chronic respiratory diseases.
It’s best to avoid prolonged exposure to secondhand smoke, even if you’re not a smoker. There are measurable benefits to quitting smoking at any age for lung health.
Reduce the spread of Respiratory Infections
Often infections such as colds or the flu can temporarily disrupt breathing and, in certain people, cause more severe symptoms.
The steps to good preventive health are:
Washing hands regularly.
· Washing hands after touching mucous membranes and covering coughs and sneezes.
· Staying away from close contact with someone who has a contagious illness.
· Getting adequate rest during illness.
· Taking recommended vaccinations when advised by your health care provider.
· The best way to avoid an infection is to take steps to prevent it.
· Healthy exercise routines for maintaining healthy lungs.
· Exercise is good for your muscles, your heart and your lungs.
Walk More Every Day
Walking is among the most basic of exercises to boost cardiovascular and respiratory fitness.
A fast walk of 30 minutes every day except for Sundays is beneficial:
· Increase endurance
· Improve oxygen circulation
· Strengthen breathing muscles
· Maintain a healthy weight
· Practice Deep Breathing
A lot of people take shallow breathes when they get stressed out on working days. The deep breathing exercises expand the lungs fully and help to relax the body.
A very easy method is to:
· Slowly breathe in through your nose.
· Allow your abdomen to expand.
· Breathe out until you cannot breath anymore (a few seconds).
· Relax your mouth and breathe out slowly.
· This 5-minute every day exercise can help with breathing awareness.
Have an Active Lifestyle
A gym membership is not necessary to take care of the lung health.
Activities like:
· Cycling
· Swimming
· Light jogging
· Dancing
· Gardening
All promote healthy breathing and enhanced fitness.
Lung Health Before a GCC Medical Examination.
It is especially crucial for people intending to work in the GCC countries, since a Gamca medical examination entails evaluating the overall health of the applicant, which involves respiratory health.
Healthy living has no effect on the outcome of medical conditions that are already present; however, it may help to maintain normal lung function and overall health before a routine medical exam.
Here are some simple habits to keep in mind in the lead up to your medical examination:
Listen to Your Body
· Any breathing problems should never be overlooked.
· Chronic cough that persists for several weeks.
· This is where chest pain is experienced during breathing.
· Wheezing
· Trouble breathing while doing everyday tasks
· Coughing up blood
· Frequent respiratory infections
Early assessment can result in better treatment and health outcomes.
Final Thoughts
Good lungs are the key to being active and energetic. Simple lifestyle changes, like avoiding tobacco, eating the right foods, being active, breathing clean air and regular exercise, can keep lungs healthy for many years.
For students heading to a WAFID/GAMCA medical exam, these healthy habits will help you to achieve a better overall health condition and improve your respiratory health. The purpose is not to get ready for a medical examination, it’s to establish habits that will help prevent lung disease all your life.
