7 hábitos diários para melhorar a saúde dos seus pulmões

Your lungs are two soft, spongy organs located on either side of your chest. They are responsible for drawing in the air (oxygen) that your body needs. This oxygen is then transferred into your bloodstream and circulated throughout your body.

At the same time, carbon dioxide - a waste from your body - moves from your blood to your lungs and is then breathed out. Your lungs also help protect you by filtering and expelling harmful substances.

Certain lifestyle choices or genetics can impair your lung function, which could lead to serious health conditions, such as doença pulmonar obstrutiva crônica (COPD), asma, infections, and even lung cancer.

We asked a doctor for tips on how to keep them working at their best.

7 hábitos diários para melhorar a saúde dos seus pulmões

Gráfico: Ben Hudson

1. Boost your lung capacity

Daily habits that fortify your lungs can improve how well they work and support your overall health.

Dr Ramit Singh Sambyal, Senior Consultant and Lead, Health City Cayman Islands, Western Caribbean, says that strengthening your lungs - like any other muscle in the body - can enhance their capacity to function.

"Many people don't realise how daily habits can either strengthen or weaken lung function," he says. "Breathing is automatic, but the way we breathe makes a big difference."

Incorporating at least 150 minutes a week of physical activity a week is vital for maintaining healthy lungs.

"Movement plays a crucial role in lung health," Sambyal explains. "Your lungs thrive on activity, yet exercise is often overlooked as a way to improve breathing."

"Even simple activities, such as laughing or singing, help your lungs work harder, improving elasticity and clearing out stale air," he adds.

The quality of the air you breathe is an important factor that shouldn't be overlooked.

Sambyal warns that everyday irritants such as dust, mould, pet dander, and chemicals from cleaning products can weaken your lung function over time.

You should aim to drink 6-8 glasses of water a day to keep your body well-hydrated.

Sambyal explains that hydration plays a key role in your lung health as they need moisture to function properly.

Maintaining correct bodily posture can also help your lungs work more effectively.

Sambyal says that slouching compresses your lungs, limits oxygen intake and can lead to shallower breathing.

A healthy, balanced diet, rich in antioxidants is a great way to support your lung function.

"These will all help reduce inflammation and protect your lung tissue," he says. "On the other hand, processed foods and excessive dairy products can increase mucus production, making breathing more difficult."

As we get older, our lung function naturally declines. However, one significant step you can take to reduce these effects is to refrain from smoking.

Sambyal stresses that avoiding smoking and inhaling second-hand smoke is one of the most effective ways to protect your lung health.

Sambyal concludes that to keep your lungs healthy, they need daily care and attention.

"Small, consistent lifestyle changes such as deep breathing exercises, staying active, and improving indoor air quality can make a lasting impact on respiratory health," he says. "Eating a lung-friendly diet also plays a key role in supporting long-term lung function."