To keep our bodies ticking over nicely, lung health is critical. It is a cog in the wheel that makes our bodies work effectively. If you suffer oxygen deprivation then it can be serious to your health leading to serious respiratory illnesses and conditions including pneumonia, COPD and asthma. These illnesses attack the lungs causing breathing difficulty. A good way to keep your lungs healthy is by eating a healthy diet. A healthy diet is long term investment to a better lifestyle.
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Water is essential for healthy lungs. Dry lungs are prone to irritation. Each day you should try to drink between six and eight glasses.
Fish high in fat is an excellent choice of food for healthy lungs as they contain high levels of omega-3 fatty acids which are linked with lung health.
Apples are the food for adults who want healthy lungs. Apples are effective for adults who want to focus on lung health. A team from St George’s Hospital Medical School, London, studied the diets and lung function of more than 2,500 men aged 45-49. They found that good lung function was associated with high intakes of vitamins C, E, and beta-carotene, citrus fruits, apples, and fruit juices.
Apricots are associated with healthy lungs due to their vitamin A content. The Office of Dietary Supplements notes that vitamin A supports respiratory tract linings, and may lower the risk of lung infections.
Broccoli is a highly antioxidant green vegetable with NRF2-dependent characteristics. As a result, EduBook notes that it is one of the best greens for lung health, especially in individuals with chronic obstructive pulmonary disorder.
Chicken, turkey, and other small poultry birds can benefit your lungs. According to the Office of Dietary Supplements, these foods are high in lung health boosting vitamin A, and your body may absorb animal-based versions of vitamin A better than plant-based versions.
Walnuts are a vegetarian source of omega-3 fatty acids. Eating regular servings of walnuts — about one handful daily — may help fight asthma and other respiratory ailments according to the “Journal of the American College of Nutrition.”
According to the American Cancer Society, beans can support lung health. Kidney, pinto, black and other beans are good sources of antioxidants, which fight off free radicals that may damage lungs.
Berries are rich in antioxidants, which the American Cancer Society notes protects lungs. Acai and blueberry are two of the top sources, but cranberries, grapes, and strawberries are also good for the lungs.
What can you do outside of diet?
You can also help keep your lungs healthy by making them stronger and more resistant to fatigue, which in turn could potentially help them fight off infection.
If you engage in intense and sustained exercise – things like wrestling, or boot camp, or martial arts – you know that sometimes it’s hard to “catch your breath”. Your lungs are working as hard as they can, but you wonder if they’re really going to give you the oxygen you need or collapse and land you in the hospital. However, two different independent institutions have shown that omega-3 fatty acid supplementation can actually improve lung function.
The benefits of Omega-3 fats found in fish oils play a major role in reducing our body’s state of stress and also our vulnerability to illness. This article explains why.
Increased Oxygen Intake
When it comes to sports performance, oxygen intake is vital. The Journal of Science and Medicine in Sport indicates that Omega-3 may boost lung function and reduce the risk of exercise induced asthma, probably due to its anti-inflammatory benefits.
Increased muscle protein synthesis
If you have suffered injury and are in recovery then it is essential to stimulate muscle protein synthesis. Recent studies in the Clinical Science Journal have shown that Omega-3 increases the rate of muscle protein synthesis when taken in combination with the right proportions of protein and carbohydrates.
A winning strategy in sport demands a continuous ability to concentrate on the task in hand. A daily intake of about 2g of Omega-3 has been shown by clinical studies to improve cognitive function, influence our behaviour and mood and allow us to maintain our concentration.
Finding the right oil supplement
Here are some tips on finding the right amount of oil supplement:
Always check labels, specifically look for mentions of EPA.
Look at the quality not the price.
Also remember Omega-9 promotes a healthy heart.
Do some shopping around for professional sports oil supplements.
Avoid excessive Vitamin A.
Balance any supplements with dietary oily fish.
It is very easy to take in too much fish oil so be very careful with your Vitamin A intake especially if you take cod liver oil tablets.Our bodies do not flush Vitamin A and excessive intake can cause toxicity. You can get what you need from eating oily fish such as salmon, trout and mackerel but you should always regularly check the Food Standards Agency guidelines.
If you do have breathing difficulties, you may also find inspiratory muscle training to be beneficial as it will strengthen your breathing muscles to help reduce shortness of breath.