Increasing Lung Capacity as We Age

Lung function slowly begins to decline after we hit 35 or so, which may make it harder for some people to breathe effectively as they age. And here we are with not only the pandemic but environmental factors challenging ur lungs more than ever before. But while you may not be able to preserve your 25-year-old lung capacity forever, there are ways to manage how gracefully your lungs age and even to increase their capacity well past the age of decline. We have some helpful tips.

First, Don’t Smoke

Quitting is hard, we know, and no one can tell you it’s time to quit except for you. But the longer you wait, the more you will age your lungs. Smoking causes chronic inflammation in the airways, eventually resulting in chronic bronchitis. This can severely affect lung capacity.

One of the best actions anyone can take to preserve lung function is to quit smoking immediately. The American Lung Association can help. Also, talk to a doctor about nicotine replacement therapy options and medications, such as bupropion, which may make quitting easier. But no matter what, let the lungs start healing by quitting right away.

Avoid Pollutants

There’s more danger in the air than cigarette smoke. Many common household cleaners can damage your lungs, and numerous other items around the home may add to that damage. Dust and other particulates in the air can also be lung irritants. Use cleaning products labeled “Safer Choice” by the EPA to remove contaminants without adding unnecessary lung irritation.

Consider adding a HEPA filter to the central system or at least the vacuum system reduce any remaining irritants indoors.

Paints and solvents, adhesives, wood preservatives, air fresheners and moth repellents all contain volatile organic compounds (VOCs), chemicals that put off harmful vapors and irritate the lungs and eyes, so avoid these especially.

The pollution outside can affect our lungs, too. Studies have shown short-term exposure to outdoor air pollution in China reduces lung function, even among nonsmokers. Moreover, it turns out that women are particularly at risk of pollution-related damage. The best way to prevent outdoor contaminants is to avoid going outside on particularly smoggy or smoky days and to use an air quality app to monitor conditions in your area.

Eat the Right Foods

Diet can have a huge effect on lung health. A 10-year study looked at the effects of antioxidants on lung function. According to the results, even ex- and current smokers might be able to slow the progression of lung decline just by increasing the apples, bananas, tomatoes, herbal tea and vitamin C in their diets.

Other research has focused on the antioxidants that give berries and grapes their bright blue and purple hues, with similar findings. Increased consumption of these foods may even slow the progression of COPD in ex-smokers. So maybe it's time for some eggplant parm this weekend? Or a purple cabbage slaw?

Even if you’ve never smoked, eating a good variety of all of these foods may help you keep your lungs in their best possible shape for years to come.

Get Your Blood Pumping

The better physical shape the body is in overall, the more effectively the cardiovascular system can work. Exercise is one of the most important components in preserving lung health. We should all aim for at least 30 minutes of moderate exercise every day, 5 days per week. Of course, it’s important to talk to a doctor before starting any new exercise regimen to be sure it’s right for your health and fitness level. But making sure that whatever your choices, you are taking big deep breaths and breathing hard will help to maintain lung capacity and health.

Do Breathing Exercises

The lungs depend on the strength of the diaphragm to draw in and expel the air they need. When that muscle weakens, they must rely more on surrounding muscles to help out, which makes breathing less effective. Over time, a person can wind up with pockets of stale air in the lower lungs, which can affect oxygen levels. Breathing exercises may help.

The first exercise is pursed-lip breathing. It’s simple. Take long, deep breaths through the nose, and then breathe out through the mouth through pursed lips, slowing the exhale so that it takes twice as long as it did to breathe in. Repeat throughout the day.

The second exercise is belly breathing. Lie down on your back and place your hands on your stomach, and then focus on taking long breaths from deep within the belly. If you’re doing it right, you should feel your belly rise with each breath. Exhale slowly through pursed lips.

There’s no avoiding it — lung capacity is going to shrink as we age. But we can slow the progression and protect ourselves by keeping our lungs strong and healthy. It’s important to do everything possible to preserve lung function so we can keep breathing well for years to come. Our quality of life could depend on it.

Copyright 2020, Wellness.com