If you live in a big city, you are breathing in unhealthy particles daily. Or, if you suffer from asthma or allergies…here are my top tips for how to improve the health of your lungs, as well as your overall health:
#1 – If smog in your area is especially bad, wear a mask when exercising outdoors. You can just wear a bandana, buy a simple painter’s mask, or the ones at the drug store that loop around your ears and cover up your nose and mouth. Wearing a something over your mouth will filter out the particulates in the air and save you from taking them into your lungs.
#2 – Exercise. Being active is actually protective to your lungs and is proven to help keep lung tissue healthy and strong.
#3 – Up your intake of foods high in Vitamin C, Vitamin E, and Omega 3 fatty acids. All three of these nutrients are instrumental in reducing inflammation in your lungs, as well as have a protective effect on lung tissue in general.
- Foods high in vitamin C include oranges, lemons, grapefruits, mangoes, papayas, kiwi, tomatoes, jicama, broccoli, potatoes, red peppers, orange peppers and yellow peppers.
- Foods high in vitamin E include broccoli, spinach, tomatoes, kiwi, peanuts, almonds, sunflower seeds, and hazelnuts.
- Foods high in omega-3 fatty acids include salmon (best to eat only wild), tuna, herring, mackerel, lake trout and other cold-water fish.
#4 – Stay well hydrated. A good rule of thumb for your minimum daily water intake is to divide your weight in half and drink that amount in ounces of water per day. So a 100 lb person should drink at least 50 oz of water per day. More is needed with exercise, when at high altitude (that includes all of us living here in the valley), with caffeine and alcohol intake, and air travel.
Caffeinated and sugary drinks do not count. Water, herbal tea, bubbly water count.
#5 – Get adequate sleep. Sleep is the best preventative medicine, anti-aging, stress-reduction, health-promoting tool around. Getting enough sleep allows your body to regenerate from the inevitable cellular damage encountered during the day, especially if you live in a big city.
Besides the tip about wearing a mask of course, exercise, healthy foods, hydration and sleep are great tips for staying healthy all year round.
If you would like support adopting any of these healthy lifestyle habits, or have questions about or would like to improve your health in general, drop me a note via the ‘contact’ tab above.
To Your Health!