Breathing through the nose helps reduce the amount of cold air that comes into direct contact with the lungs. Eating a balanced diet and drinking plenty of water helps keep the respiratory tract moist.
Cold air irritates the airways, leading to coughing and difficulty breathing. To protect lung health, each person should avoid allergens, eat nutritious foods, and limit outdoor exercise.
Hand washing
Hands are a common vector for transmitting bacteria and viruses. Washing your hands frequently before and after contact with others and preparing food helps reduce the risk of respiratory illness.
Wear a mask
There are many impurities in the air such as dust, bacteria, etc. Wearing a mask can protect the respiratory tract from irritants and pollutants in the air. Medical masks usually have 3 layers, helping to prevent agents from easily going straight into the nose.
Breathe through your nose
Breathe through your nose instead of your mouth to reduce the amount of cold air that comes into direct contact with your lungs. Nose hairs filter out dust, allergens, and pollen, preventing them from entering your lungs. In addition, this breathing method also helps to humidify the air you breathe. During breathing, your nose releases nitric oxide (NO) - a vasodilator that helps dilate blood vessels - contributing to improved oxygen circulation in the body.
Mouth breathing can dry out the gums, the tissue that lines the inside of your mouth. This changes the natural bacteria in your mouth, leading to gum disease or tooth decay, which causes bad breath.
Wearing a mask helps protect the lungs. Photo: Freepik
Avoid exercising outdoors
Exercising in cold weather can be harmful to the body. Cold air damages the lungs, increasing the risk of respiratory infections. If the weather is too cold or rainy, the practitioner should consider changing the location to indoors instead of outdoors.
Drink enough water
Staying hydrated in winter helps keep the respiratory tract moist, reducing the risk of lung diseases. Drinking enough water every day also helps the body increase blood circulation and remove toxins from the lungs, helping organs function better.
Water helps the kidneys remove waste from the blood and body. If the body does not get enough water, waste can build up, leading to conditions such as kidney stones and urinary tract infections.
Eat well
Certain vitamins can improve lung health and prevent cell damage. Vitamin A helps boost immunity, regenerate cells in the body, and participate in the natural repair process of lung tissue. Foods rich in vitamin A include milk, fish, fortified cereals, carrots, broccoli, etc.
Vitamin C helps boost the immune system, promotes collagen formation in the skin, and protects the lungs from chronic diseases. Everyone should eat citrus fruits, peppers, guava, kiwi, broccoli, kale, and berries for more vitamin C.
In addition to helping keep teeth and bones strong, vitamin D also protects the body from the risk of respiratory infections and reduces the risk of developing chronic obstructive pulmonary disease (COPD). Some foods such as tuna, salmon, sardines, oysters and egg yolks are rich in natural vitamin D.
Omega-3 Omega-3 fatty acids are beneficial to the lungs. Diets rich in omega-3s, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), reduce the risk of asthma in children and adults and limit the risk of developing COPD. Adequate supplementation of these fats helps patients control asthma well and rely less on inhaled corticosteroids. Salmon, tuna, and olive oil are rich in omega-3s.
Le Nguyen ( According to Hindustan Times )
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