Air pollution, cigarette smoke and toxic substances in the environment are becoming a constant threat to lung health. These factors can damage lung tissue, promote chronic inflammation and exacerbate diseases such as asthma, chronic obstructive pulmonary disease and pulmonary fibrosis, thereby seriously affecting the quality of life.
A study published in the scientific journal Nutrients shows that, in addition to limiting exposure to pollution sources, lifestyle changes, especially a nutritious diet, can help protect lungs and reduce levels of damage caused by air pollution. Many foods containing antioxidants and anti-inflammatory substances have been shown to be beneficial for respiratory function.
Foods that help reduce inflammation and support lung function
According to Dr. Narendra K. Shetty, a natural medicine doctor at the Kshemavana Yoga and Natural Therapy Center (India), supplementing with the right food can help the body fight against the negative effects of pollutants.
Green leafy vegetables such as spinach, kale and cabbage are rich in vitamins and minerals. “These vegetables are rich in antioxidants, which help neutralize harmful particles and reduce pneumothorax inflammation,” Dr. Shetty said. Grinding green vegetables into breakfast smoothies is a simple way to supplement nutrients.
Nuts such as almonds, walnuts and sesame seeds provide a large amount of vitamin E, which helps protect the lung cell membrane from oxidative damage. Just a small bite each day also brings clear benefits to the respiratory system.
Familiar spices such as turmeric and ginger also play an important role. Turmeric contains curcumin which has a strong anti-inflammatory effect, while ginger helps dilute mucus in the airways, supporting the respiratory process. Adding turmeric to dishes or ginger to warm tea is a simple way to take care of your lungs every day.
In addition, fatty fish such as salmon, mackerel and sardines are rich in omega-3 fatty acids, which help reduce pneumonia. According to Dr. Shetty, eating fish twice a week can improve lung function, especially in people who are frequently exposed to polluted air.
Berries such as blueberries, strawberries and raspberries contain a lot of vitamin C and flavonoids, which help boost immunity and reduce oxidative stress, factors that contribute to lung damage.
Adjust your lifestyle to "detoxify" your lungs more effectively
In addition to supplementing with beneficial foods, removing processed foods is also an important step. Products high in preservatives and unhealthy fats can increase inflammatory reactions. Experts recommend prioritizing fresh food, whole grains and lean protein.
Drinking enough water helps dilute mucus in the respiratory tract, helping the body eliminate dust particles and pollutants. In addition to filtered water, herbal tea or warm broth also has the effect of soothing the airways.
Indoor air quality needs to be paid attention to no less than outdoors. Regular ventilation, using air purifiers and limiting fragrant candles and synthetic cleaning chemicals can help reduce lung irritation.
Finally, breathing exercises, yoga or Pilates help increase lung capacity and improve breathing control. Dr. Shetty emphasized that maintaining gentle exercise combined with intentional deep breathing is an effective way to support long-term respiratory health. At the same time, people should monitor air quality indicators and limit outdoor activities when pollution levels increase.
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