SHARES
“Since young, I have sensitive lungs. Whenever my father smokes, my asthma would worsen. Now, things are getting worse as I’m moving to a big city where my university is. The air pollution there is so bad! What can I do to strengthen my health and improve lung function?” worries Lini, 20, a university student
Is there such a thing like lung cleansing? Is lung cleansing possible?
Yes surely! You can help maintain lung health by following natural ways of lung cleansing, which are discussed below. In fact, lung cleansing techniques would be particularly helpful for people who smoke or are regularly subjected to air pollution. In addition, people with chronic lung conditions such as asthma, chronic obstructive pulmonary disease (COPD) and cystic fibrosis, would find it beneficial too.
The Nature of Lung Defenses
Indeed, air pollutants such as cigarettes smoking, pollens, animal furs, dust mites, bacteria, viruses, fungi etc can cause irritation and inflammation to our lungs. When pollutants present, our lungs would protect against these external irritants through various defenses.
By and large, our lungs are naturally capable of self-cleansing 24 hours around the clock. To elaborate, our airway can produce mucus to capture pollutants. Meanwhile, lung cells with tiny hair would then sweep the mucus all the way from our lungs to our nose and throat. So, when we sneeze or cough, the mucus get cleared out immediately and forcefully. This is the reason why we sneeze and cough whenever we encounter bacterial, viral and other lung pollutants.
Furthermore, the immune cells in the lung act like border security on guard 24/7 to fight off any harmful substances that enter our lungs. These immune cells may even send out warning signals (inflammatory mediators) to nearby cells. In response, the affected airways become narrower to reduce the entry of hazardous particles, just like how the police creates road blocks. That is why your airway narrows and breathing becomes difficult when lung is attacked by allergens in asthma or viruses etc.
8 Ways of Lung Cleansing
1. Use Air Purifier and Humidifier
Staying indoor with air conditioning for a long time may dry up the mucus along the airway. This makes it harder for the airway to filter inhaled air to remove impurities. Therefore, humidifier and air purifier may come in handy. Firstly, humidifying preserves airway moisture, secondly purifying would filter out most air pollutants. Having said that, do make sure that you keep air humidity around 30 – 50% to prevent the growth of molds indoor. Molds are harmful and can make our lung condition even worse.
Likewise, breathing in warm steam (steam therapy) can be especially helpful for people with asthma and chronic obstructive pulmonary disease (COPD). The warmth and moisture can help relax and open up narrow airways. The moisture in steam can keep our airway mucous lining healthy.
2. Clean Air Filters and Surrounding Living Environment
Dust and dust mites can cause much irritation and may even trigger asthma. For this reason, make sure to clean air filters in our home and car air conditioner at least once in every 6 months. Also, wash nettings and clean vents often. Similarly, beddings, pillow cases, and carpets need to be washed at least twice per month.
3. Regular Exercise
Aerobic exercise can improve lung function. In general, aerobic exercises which you may also enjoy, include walking, jogging, swimming, cycling and even dancing. As we exercise, we breathe more deeply, increasing our lung capacity. Stronger lungs enable us to breathe in more air. At the same time, exercising also improves blood circulation to the lungs. As a result, our lungs become more efficient at taking in oxygen while getting rid of carbon dioxide.
For people with lung problem such as asthma, cystic fibrosis and COPD, exercising is beneficial. However, do get advice from your doctor before starting a new exercise routine. Your doctor may prescribe the use of a spirometer for deep breathing exercises.
Photo by Lynn Durbin from Flickr
4. Singing for Lung Health
From investigative studies, the British Lung Foundation found a direct relationship between singing and strong lungs. Apparently singing helps strengthen the muscles your body use for breathing. Research data from several studies indicate that singing is potentially beneficial, but larger and longer term trials are needed as conclusive evidence.
So far, it seems singing does make your lungs stronger – but there’s a caution. You need to do it properly with the right vocal techniques and practise regularly. The main idea is to learn to breathe from your diaphragm. Proper breathing is a form of lung cleansing.
5. Food that are Good for Lungs
Generally, foods that are rich in antioxidants can reduce lung inflammation. For example, green tea, turmeric, leafy greens, beans, walnuts, blueberries, cherries, olives etc. In a recent Korean study, it is reported that people who drank at least 2 cups of tea every day have better lung function that those who don’t.
On top of that, studies also show that food that are rich in vitamin D can improve lung function and even reduce the number of asthma attacks. Food sources rich in vitamin D include eggs, salmon and sardines.
6. Controlled Coughing
For people with over production of mucus, such as in COPD, controlled coughing can help to clear excessive mucus off from the lungs. To do so, sit upright and inhale slowly through the nose, then exhale through the mouth with your hands pressing on your tummy to cough. Repeat the steps as necessary to clear the lungs.
7. Postural Drainage
Lying in different positions can help clear extra mucus from different parts of the lungs with the aid of gravity or Gravity Assisted Drainage (GAD). With this in mind, assume positions which could drain mucus accumulating in whichever deep part of the lungs. For example for lower lobe drainage: lie on your back or tummy with head lower than feet. Perform deep breathing for minutes in one position before changing to another. Clearing your airway from mucus is a form of lung cleansing.
At home without the right kind of bed, use this GAD position for lower lobe drainage: face forward down on bended knees with posterior up.
In fact during COVID-19, doctors use prone position therapy to help patients with acute lung symptoms, to improve lung ventilation.
7. Chest Percussion
This is the widely used for lung cleansing by healthcare professionals to loosen mucus to expel it out. In order to dislodge lung mucus to be coughed out easily, tap rhythmically using cupped hands on the chest wall.
Photo by marco smith from Flickr
Conclusion
Our lungs are exposed to the various external irritants and pollutants. These can cause inflammation and damage to our lungs. Hence, it is important for everyone of us to take good care of our lungs by adopting lung cleansing habits. Reducing our exposure to harmful substances in air is probably the best way, just like the wise saying goes, “prevention is better than cure”.
References:
1. Goodwin M. 8 ways to cleanse your lungs [healthline]. Healthline Media. 2020. (Available from: https://www.healthline.com/health/ways-to-cleanse-your-lungs; last updated on 2020 May 28; last accessed on 2020 Sept 24)
2. Biggers A. Natural ways to cleanse your lungs [MedicalNewsToday]. Healthline Media. 2019. (Available from: https://www.medicalnewstoday.com/articles/324483; last updated on 2020 Feb 18; accessed on 2020 Sept 24)
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by Chang Xian
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