How to Take Care of Your Lungs, One Day at a Time
We often don’t think much about our lungs until something goes wrong. But did you know that lung function starts to decline after your early 20s? A lot of damage can build up over time—long before you ever feel short of breath. The good news? There are simple, everyday things you can do to help keep your lungs healthy.
Morning Routine: Breakfast with Benefits
Start your day with something simple and nutritious. Eggs are a great choice because they’re rich in Vitamin D. This vitamin supports your immune system and helps your lungs work better by encouraging the production of a molecule called surfactant, which your lungs need to function properly.
Exercise: Keep It Moving
You don’t have to be a runner to help your lungs. Walking on an incline or riding a stationary bike counts as aerobic exercise and does wonders. It helps your chest and rib cage stay strong, clears out mucus, and can even reduce inflammation in your lungs. Regular aerobic activity also keeps your lung capacity from declining too quickly as you age.
Out and About: Watch the Air You Breathe
Air pollution is no joke. Kids who go to schools near busy roads often have poorer lung function. And during events like wildfires, COVID-19 cases went up in areas with bad air quality. If you bike in the city, the best protection from harmful air particles is an N95-style mask. On bad air days, exercising indoors is the safer option—just make sure your gym has good air filtration.
Inflammation Alert: What Are You Breathing In?
As part of a lung health study, researchers are seeing a surprising amount of inflammation in young adults’ lungs. Many report using e-cigarettes or marijuana, which could be the cause. The takeaway? Be aware of what you're inhaling—it matters.
Lunch Time: Eat for Your Lungs
A healthy lunch can make a real difference. A kale salad with pine nuts or a Greek salad with salmon fits into what’s called a Mediterranean diet. This way of eating is rich in antioxidants and anti-inflammatory foods, which are great for lung health.
Cooking at Home: Clear the Air
Gas stoves release nitrogen dioxide, which can make asthma worse. If you have one, the best way to reduce exposure is to use a HEPA air filter and always turn on the extractor fan—even if you’re just boiling water. HEPA filters are great for cutting down on indoor air pollutants.
Cleaning: Protect While You Clean
If you’re cleaning dusty or moldy areas, wear a mask. When new carpets or furniture are installed, ask that they be aired out first. Many household items release chemicals called volatile organic compounds (VOCs), which can irritate and damage your lungs.
Dinner: Skip the Processed Stuff
Processed meats and too much alcohol are bad news for your lungs. They can reduce lung function and weaken your immune system. Try to stick with fresh foods and keep alcohol to a minimum for better overall health—and stronger lungs.
Social Life: Mask Up (Sometimes)
Masks aren’t just for pandemics. In crowded or indoor spaces—especially during winter—wearing a mask can help protect you from colds, COVID, and other respiratory viruses. It’s a small habit that can make a big difference.
Good sleep supports a healthy immune system. If you’re using an air purifier at home, make sure you have one in the bedroom too. Aim for at least seven hours of sleep each night to give your body the rest it needs.
Taking care of your lungs doesn’t have to be complicated. A few small daily habits can go a long way in protecting your breathing and overall health—both now and as you age.
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