Do you face low in energy?
Might be suffering from cough or other respiratory issues?
Many things have changed in past few years. Advancement of technology has changed our lifestyle and health. Among those health problems, respiratory diseases are common.
A respiratory disease is common in every people due to modern lifestyle. Cold and allergies are most common health issue. Millions of people are suffering from asthma. Emphysema, Pneumonia and lung cancer takes many lives every year.
What is the purpose of our respiratory system?
Why it’s at the highest risk due to environmental changes?
We need oxygen to process various function of our body. Each cell requires enough amount of oxygen to work efficiently and even for survival. Even lack of oxygen also causes health issues. So it becomes a high priority for respiratory to work efficiently and continuously.
But the functionality of the respiratory system can also lead us to problem. When we breathe, we intake oxygen as well as other particles.
These particles many be harmless gas, dust, pollen or even harmful gas.
Harmless gases is nitrogen and carbon dioxide but in limited proportion. Higher the proportion means atmosphere oxygen level in low. We feel this effect at a higher attitude of mountains.
While harmful particles are dust, pollens and toxic gases released from fuel combustion, household goods, office equipment, etc.
Fuel combustion or industrial pollutants are considerable.
But what about household and office equipment?
Yes! You heard right.
In our daily life schedule, we spend most of our time in our house or offices. We spend quite less time outside as compared to both these places. But it doesn’t mean that outside pollution doesn’t affect us.
Those outside and the pollutant inside our home or office becomes a deadly combination. It is quite dangerous as outside pollution enter in our house and even in our workspace. Along with, we are in contact with these pollutants 24 hours a day making it worse.
What ar household and workspace pollutants?
- Higher CO2 Level
- Other dust particles
What are the other problems apart from respiratory problems?
Due to these, we are at high risk of respiratory diseases. But with it, many other problems knock in our life. These problems may seem small at an early stage but can ruin our health completely when exposed for longer.
- Stress and Headaches
- Lack of efficiency at work
- Skin and Eye irritations
- Rare type of Throat Cancer due to Formaldehyde
- Early death due to bad air quality
What are the Household and Office Equipment that releases such pollutant?
As with advancement our lifestyle we are using many of things for our luxury or even for convenience. Things that may seem to be harmless can release harmful particles.
These all goods release formaldehyde, benzene, Xylene, etc.
Another major problem is the architecture of the building which controls ventilation. Badl ventilated building prevents the flow of that pollutant, increasing its level.
Estimated 300 million people suffers from asthma worldwide, taking 250,000 lives every year. According to estimation, asthma will grow to 300 million by 2025.
Workspace in the responsible for 11% asthma cases worldwide.
70% asthma patients have allergies. 250,0000 premature deaths occur due to it.
Death due to asthma is high in low and medium income countries. (3)
More than 3 million die every year due to chronic respiratory diseases. 90% death occurs in low and medium countries. (4)
Perfect Solution for The Problems
The current situation for the problem is increasing at a higher rate. As we can’t control the environmental change and we can’t stop usage of those things.
We are entirely dependent on them for our convenience. But there are many things that we can do to improve our health. We can stay healthy instead of these increased pollutants.
Improving the respiratory system strength, detoxifying and improving our household and office environment bring a better change.
Slowly these changes will make the respiratory system healthier and immune to these diseases.
You will learn the easy but the best things that can make a bigger change.
The things we should consider is a healthy diet. Healthy eating is highly recommended as it is responsible for nourishing, healing and detoxification of the body. Nutrients present in food plays a vital role in strengthening our respiratory system.
Next things we should consider about improving our lifestyle which is also responsible for increased rate of the issue.
And last is improving our environment where we stay most of the time.
With a balanced combination of these three crucial steps, you will reduce the chance of mostly any health issue.
Foods for Healthy Respiratory System
To stay protected or to recover from any health problems, it is highly suggested to adopt a healthy diet. Eating healthy food provides essential nutrients that are required for proper functioning.
Eating those foods will fill the gap of nutrients whose role was to protect us from any health issues. So don’t miss these healthy foods.
Nourish your diet, so that is can nourish your life.
Apple is among the healthiest fruit for our health. Due to its high nutrient property, it is found to provide protection from cancer, heart diseases, degenerative diseases, and much more.
But in the latest study, it was found that eating apple can improve respiratory system health. It is established, eating vegetables and fruits provides protection from asthma and chronic lung diseases.
A study conducted by Nottingham University confirms that Apple has high benefit against cardiovascular disease. 2,633 members with problems like asthma, wheezing, and other lung problems were asked to eat an apple for 5 days. (5)
It was found people who ate more than five apples a week had highest lung capacity. Along with health issues also lowered.
Apple is rich source of antioxidant flavonoids that provides protection from pollutants and inflammatory particle present in the atmosphere. Also, it improved resistance and improved detoxification of those pollutants.
Studies by King’s College London and the University of Nottingham found that Vitamin E present in avocado provides beneficial property against air pollution.
They found a link between Vitamin E and protection of lung from air pollution. In test, it was confirmed that high exposure to those pollutants or particles with low Vitamin E increase the damage. (6)
The antioxidant property of Vitamin E is said to provide protection.
Amla is one of the richest sources of antioxidant Vitamin C. It is used in Ayurveda due to its medicinal property.
It provides protection from asthma or other chronic respiratory diseases.
4. Cantaloupe and Citrus Fruit
Vitamin C in cantaloupe provides benefit against asthma and other respiratory diseases.
Citrus fruits like grapefruit and orange also provide a whole lot of Vitamin C that makes it highly beneficial for lung health.
Pomegranate is another fruit, rich source of nutrients that provides benefits to the respiratory system.
6. Onion, Ginger & Garlic
They all are an essential ingredient in our food that is the reason for healthier lung. If you miss these food, risk of respiratory diseases will increase.
7. Chilli Peppers
Another essential food used is chilli pepper. They contain capsaicin that provides it a spicy flavour. It is responsible to boost metabolism, stimulates mucus membrane and fight infections.
8. Cruciferous Vegetables
Green leafy vegetables are the secret for healthiest lung. These vegetables are a rich source of antioxidants that provide protection from harmful particles. While the fiber content are found to help in detoxification.
Vitamin A, Vitamin C and lycopene in carrot provides protection to lungs from harmful pollutant. They also lower the risk of respiratory disease and even lung cancer.
With an abundant source of Vitamin C and beta-carotene, pumpkin is also highly beneficial for lung.
11. Red Bell Peppers
Red bell pepper provides Vitamin C and beta-carotene lutein and zeaxanthin nutrients that provide protection from lung disease.
In studies, it is also found that beta-carotene also protects from lung cancer.
Curcumin present in turmeric provide potent anti-inflammatory property.
In the 2007 Journal of Experimental Medicine and Biology found that it provides protection from allergic asthma, acute lung injury, acute respiratory stress syndrome, etc.. (7)
Curcumin can directly scavenge free radicals like nitric oxide and superoxide anion.
13. Brazil Nuts
Brazil nuts are the highest source of selenium that makes highly preferable for respiratory healthy. Selenium has found to improve the function of Vitamin E and C, improving antioxidant value.
With a high amount of antioxidant value, it provides better protection to the lung.
Magnesium is required to relax the muscle surrounding the bronchi, the airways to keep it open. Narrowing of bronchi muscle is the reason for an asthma attack.
While considering essential foods, we can neglect the importance of water. It is highly important to take care of water intake.
Our body is composed of 57% water, so we can’t neglect the importance. Drinking 3-4 litres helps to detoxify the toxin better from the body.
16. Black Tea & Coffee
Black tea and coffee are food that contains caffeine turns to be beneficial.
In studies, it was found that caffeine modestly opens up airway for 4 four after it is consumed. (10)
In studies, it is found that bacteria present in probiotics are helpful to prevent infection in the upper respiratory system. (11)
With healthy food, there are also many foods that we should avoid if facing certain health issues. Know the worst food you should avoid.
Asthma is the result of inflammation and tightening of the airways, while salt can increase inflammation by causing fluid retention.
Consumption of sodium should be limited if facing asthmatic symptoms.
Tip: You don’t get a high salt intake from your kitchen food but from the restaurant and processed foods.
2. Shellfish, Eggs, and Peanuts
It is important to take care while consuming these foods if you are allergic to them. Avoid them to lower the risk as they can cause an adverse effect.
Best and Worst
Milk is healthy food but can be bad for people who are allergic to them. It can result in wheezing, coughing, and other respiratory symptoms.
But people who aren’t allergic to it can consume it as they are a good source of Vitamin D and other healthy nutrients.
Some studies say that wine can result to asthmatic attack due to the presence of sulfites.
But few of studies show that drinking wine can reduce asthma and severity of the asthmatic attack.
Tips to Improve health
With a whole lot of healthy foods, we are now ready to give a fight back to respiratory disease. A healthy food provides essential nutrients that act as a barrier to any health issues. But our habit and or other circumstances can break the barrier.
How to strengthen those barriers?
There are many things we might be wrong, intentionally or maybe unintentionally. Many any of time we are not aware of the damage rate it can do. So, I have listed those things that can protect as well strengthen the barrier.
It’s not only important for your respiratory system health. In fact, it will boost overall health. Don’t think that these steps will protect from respiratory diseases; these steps are common for overall health. Whether it might be the heart, brain, every cells and organ get the benefit.
A healthy respiratory system is also required for proper functioning of the overall body. Learn the things that are simple and even most effective.
1. Quit Smoking
Smoking is the worst thing we do to our lungs.
Our lung is there to absorb oxygen and supply to every cell of our body.
With the increase in pollution, pollutant level has also increased in the air we breathe. So we are inhaling lot amount of pollutant that is weakening our lung health. And some people are giving more stress by smoking carcinogenic tobacco, in high proportion.
Continuously hitting lung with smoke and high pollution level is degrading lung health. A healthy lung is responsible for overall health as we age. But many smokers are weakening the life system at an early age, degrading their quality of health in future.
It’s never too late to quit smoking. People highly addicted will face some tough time to quit it completely, but stay assured, it’s worth to quit things that are harming us internally.
If you are not a smoker, then it’s good news. But spread the message “Quit Smoking” to your friends or dear ones.
2. Fight For Clean Air
Clean Air is our right and even our basic need. But we are not able to meet our even basic needs.
Increased use of automobiles, burning woods and trash, wasting energy, industries nearby residential zone, etc. is harming the healthy air. They are polluting the air leaving a high amount of pollutants in the air we breathe.
Take in charge of your responsibility. Do the possible things you can do to reduce the pollution in your nearby area by saving electricity, driving less and stop burning waste.
Also for industrial pollution is quite a mess and not in our control. But we can take care that they are following active measures if they are in your neighbourhood.
3. Exercise More
Exercise is the best way to boost your lung efficiently. A healthy cardiovascular system is assurance of a healthy lung.
Regular exercise can strengthen the lungs and protect from any chronic lung diseases.
Increase your Walking Speed: A study published by Journal of the American Medical Association stated that improving walking speed can be the best bet. It was found that people walking 2.25 mph or faster lived longer than who walked slower.
If you are not able to walk faster then it is a sign that you must take care and contact your doctor.
Do Breathing Exercise: Breathing Exercises are one of the best things you can gift to your lungs. Deep breathing exercise are effective to nourish cells lying deep in the lungs. Providing oxygen to cells will help to clean the pollutant stored in those cells.
4. Beware of Outdoor Air Pollution
Air quality is degrading day by day. It is tough to get clean air that are free from pollens, dust or harmful pollutants.
People are facing lung diseases mostly due to bad outdoor air quality. You can try air quality mask if you are visiting place with high pollution.
5. Improve Indoor Air
Outdoor air pollution is quite bad for our health. But what about indoor air?
Is they safe or is it making us sick?
As stated earlier that pollutant inside our home is degrading the health. It is important to clean out those toxins.
1. Maintain good ventilation of the house. It will help to clean out some amount of toxin and pollutants
2. Choose best houseplants that can help to clean the toxin effectively. These plants absorb pollutants and make home safest place to live.
For a detailed information you can visit 12 Air Cleaning Houseplant By NASA Will Make You Healthy. It is detailed review of top plants that can make you healthier. These plants are highly effective for people suffering from respiratory problems.
6. Protect Yourself At Your Job
After home, we spend more time at our workspace, so it is important to take care of the environment. Office equipment also emits harmful pollutant that degrades our health and even our productivity.
Take care of your workspace environment and also you can try house plants for effective cleaning.
7. Don’t Skimp on Shots
Having respiratory problems?
Don’t skip medicine shots, take it on right time. Skipping it can increase the problem. Take every precaution that are necessary like washing hand, plenty of rest, eat well, etc.
8. Stick To Safe Products
There are many products we use that are not safe for us. We are using because we are not aware of it. Learn about it and choose safe products.
Avoid oil-based paint that release VOCs (volatile organic compounds), instead choose water based.
Cleaning products contain chemicals that are responsible for the release of ammonia, VOCs, etc.
9. Know the Warning Signs
Wheezing, coughing up blood, or coughing up phlegm more than a month are warning signs that need to take extra precautions. They can make our breathing tough.
Knowledge about warning signs are highly important. We can control any health issue easily at the early sign. Every health issues can be known through warning signs. So keep check unusual things and contact your doctor for better guidance.
Tips For People Suffering Allergies
Many people suffer from dust allergy that is responsible for most of respiratory health issues. Due these allergies they are at high risk of cough and wheezing.
As these symptoms persist, risk of Asthma and other chronic lung issues also increases.
If you are facing dust allergy then you should try this tips.
Add half lemon juice and 1 teaspoon honey in warm water. Take it every morning empty stomach. It will help to clean out the toxins and allergens. Do it daily and you will fell better in few days.
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