7 Ways To Improve Respiratory Health, Reduce Stress & Anxiety

For many, there are stressful times ahead. Stress and anxiety can have a great effect on the respiratory system and in this current health pandemic, a poor respiratory system is not ideal. Excellent respiratory health is even more critical now in the midst of the respiratory issues brought on by the coronavirus.

Check out the 7 Golden Legacy Wellness ways to Improve Respiratory Health and Reduce Stress.

1. Have a Regular Exercise Routine

Consistent exercise and movement is excellent for respiratory health and keeping the lungs healthy. It increases blood flow to your lungs, which in turn helps more oxygen reach the bloodstream. Engaging in aerobic exercise may also help increase lung capacity, which helps you breathe easier by increasing the amount of air you take in with each breath.

2.  Eat Foods High in Antioxidants and Vitamin C

Eating healthy food is a great idea in general but eating specific foods can also provide a boost to your lung function.  Specifically, you should aim to consume foods that are high in antioxidants and Vitamin C.  Antioxidants help fight off dangerous free radicals that threaten to break down cellular function.

Foods high in Vitamin C have also been shown to be beneficial for lung health including protecting against cancer.  Vitamin C may also help protect against COPD, a chronic lung inflammatory lung disease that obstructs airflow from the lungs.

Here are some foods to emphasize to improve lungs and respiratory health:

• Blueberries
• Lemons
• Oranges
• Orange/Red Bell Peppers
• Grapefruits
• Apples
• Broccoli
• Walnuts
• Garlic
• Turmeric (spice)

Alternatively, it’s a good idea to stay away from inflammatory foods as inflammation is the root of all disease, and foods that cause inflammation can be harmful to the respiratory system, especially if already compromised.  This means avoiding highly processed foods cooked in unhealthy vegetable oils like chips, fries, cookies, and sweets. If you’re lactose intolerant, avoid dairy products can increase inflammation and mucous in the airways.

3. Drink Green Tea

Incorporating green tea into your daily diet is something that could help significantly when it comes to improving and maintaining healthy respiratory function. Widely considered a superfood, green tea contains several antioxidants and is believed to have a host of health benefits.

There are components contained in green tea known as catechins, which contain antimicrobial properties. Epigallocatechin-3-gallate (EGCG) and epigallocatechin (ECG) are the catechins with the highest amount found in green tea, with research showing they both hold a number of antimicrobial properties. Green Tea was shown to decrease lung cancer risk in smokers in one study.

4. Prevent Exposure to Air Pollution

Air pollution is already known to be a major factor in diseases like cardiovascular disease, cancer, and chronic respiratory disease.  According to one study, air pollution is responsible for an estimated 8 million deaths per year. Another study suggests air pollution is a sizeable risk factor for respiratory diseases including COPD, pneumonia, and asthma.

Health experts believe people who have been exposed to large amounts of air pollution, may be more susceptible and experience greater symptoms related to the COVID-19 Coronavirus.  This carries a greater impact on residents of densely populated major cities where there is typically lots of travel.  In fact, satellite images have shown significantly less visible air pollution since the beginning of the Coronavirus outbreak as people are practicing social distancing and traveling less.

Improving indoor air quality is also beneficial for respiratory health.  A good natural way to do this is through the use of house plants.  Plants like Boston ferns, mother in law’s tongue (cool name!) aka snake plant, aloe and bamboo are all known for their air-purifying properties that can help you breathe new life into your home and your lungs.

5. Drink Plenty of Water

You’ve probably known that the composition of our bodies is the majority of the water. But did you know that our lungs are 90% water? Staying hydrated assists in thinning the mucus that lines the lungs and airways. When you’re dehydrated, this mucus thickens up and becomes sticky which can make breathing more difficult. Avoid this mucus buildup and breathe easier by making sure to drink at least 64oz of water per day.

6. Practice Deep Breathing Exercises

Lung function begins to decline after the age of 35. To ensure respiratory health stays strong and breathing doesn’t become difficult, it’s important to learn how to breathe deeply and routinely practice deep breathing exercises. Deep breathing has also shown to be helpful for respiratory function among other health benefits. 

7. Stop Smoking. Try our Alternative to Reduce Stress.

Although times may be stressful, there are other alternatives that can help reduce stress. Try our CBD Gummies. CBD is proven to lower behavioral signs of anxiety. Learn more from our friends at Healthline.com 

Quitting smoking obviously significantly reduces the chances of developing respiratory complications and/or lung disease. Per the AMA Journal of Ethics, smoking cessation improves respiratory issues caused by smoking and prevents further decline in lung function. Quitting smoking also reduces inflammation to your airways and lungs caused by smoking which is super important because inflammation is the cause of all disease.

Going Forward

The stress caused by the Coronavirus pandemic in the last few weeks has been enormous for so many of us. In times like these, it’s easy to neglect self-care and ponder what the future will look like in the coming months.

Our aim at Golden Legacy is to encourage you by providing helpful, actionable information you can use to care for yourself and promote wellness in your life. Most importantly, we want to provide hope in a difficult time. Visit us for more wellness solutions. Be well, everyone.