Enhance Your Lung Health to Protect Yourself from COVID-19

Since the onset of the COVID-19 pandemic several months ago, researchers and healthcare professionals have been diligently investigating the factors that increase susceptibility to this new and sometimes deadly virus.

From conditions like obesity and diabetes to high blood pressure, this newsletter has discussed many potential risk factors. It has also shared the latest information on how to manage these risks through simple lifestyle changes.

Today, the focus is on helping you strengthen your lungs, as they are often the organs most affected by COVID-19.

Given that COVID-19 primarily targets the respiratory system, it is important to explore ways to boost lung health and reduce the risk of infection.

Just like any other part of your body, your lungs undergo aging processes. As you get older, your lungs may lose some of their flexibility and strength, which can make breathing more difficult.

Below are some suggestions to help fortify your lungs, maintain their optimal function, and prepare you for potential challenges, including COVID-19.

Overview

While the significance of exercise for lung health may seem evident, there are additional layers to consider. Healthcare professionals highlight two crucial aspects of lung health.

The first is lung capacity, which refers to the maximum expansion of the lungs. The second is lung function, which pertains to how efficiently your body processes and distributes oxygen. While lung capacity is largely determined at birth, various factors can influence lung function.

Dr. Bruce Levy, chief of the Division of Pulmonary and Critical Care Medicine at Brigham and Women’s Hospital in Boston, explains, “Your lungs continue to develop until around age 25, after which they remain stable for approximately ten years. Subsequently, there is a gradual decline in function with age.”¹

Leading a sedentary lifestyle can also lead to reduced lung function due to decreased muscle tone and endurance, resulting in a decrease in breathing capacity.

Engaging in physical activity raises your heart rate and makes your lungs work harder, which is beneficial. Muscles require more oxygen during exercise, prompting the lungs to work harder to deliver oxygen and remove excess carbon dioxide.

Regular exercise enhances lung function. Studies indicate that during physical activity, the breathing rate can increase from about 15 breaths per minute to 40-60 breaths per minute. Thus, it is advisable to engage in regular physical activities that gradually elevate your breathing rate to avoid initial overexertion.²

While many associate fitness with maintaining a healthy heart, weight loss, and reducing the risk of diseases like diabetes, exercise is also crucial for preserving lung health.

Dr. Levy emphasizes, “In the unfortunate event of severe COVID-19 infection, having strong lungs can be immensely beneficial.”

Minimize Exposure to Pollutants

As you age, your lungs become more vulnerable to toxins, increasing your susceptibility to infections and diseases. At home, reduce exposure to dust and mold, and opt for natural cleaning products whenever possible. Ensure proper ventilation throughout your living space.

Avoid smoking inside your home and stay away from smokers. Synthetic air fresheners and candles may expose you to harmful chemicals like formaldehyde and benzene.³ Consider using natural essential oils for fragrance instead.

When exercising, try to steer clear of areas with heavy traffic to avoid inhaling toxic exhaust fumes, which can counteract the benefits of exercise while providing a more pleasant environment.

Breathe Deeply

Many individuals could benefit from improving their breathing habits.

Shallow chest breathing only utilizes a small portion of your lungs, while deep breathing helps clear the lungs and facilitates complete oxygen exchange, which is advantageous.

In a study, participants engaged in deep breathing exercises for two, five, and ten minutes.⁴ Their lung function was evaluated before and after the exercises, revealing a significant increase in vital lung capacity after two and five minutes of deep breathing exercises. Vital capacity indicates the maximum volume of air that can be exhaled from the lungs. This suggests that even brief periods of deep breathing can improve lung function.

Breathing exercises can enhance lung efficiency, and a simple technique involves inhaling slowly through the nose and exhaling through the mouth for an extended duration. Counting breaths while practicing this technique can be beneficial. For instance, inhale for 1-2-3-4 and exhale for 1-2-3-4-5-6-7-8.

In addition to promoting lung health, breathing exercises are useful for relaxation during stressful situations. This breathing technique is often incorporated into meditation practices.

My Take-Home Message

While informative tips have been provided, it is crucial to emphasize that quitting smoking is vital for lung health, especially considering its harmful effects.

Data from the CDC reveals that a significant number of COVID-19 patients requiring intensive care for respiratory issues were smokers.⁵

Even if you have been a lifelong smoker, quitting can still benefit you. Within 12 hours of quitting smoking, carbon monoxide levels in the blood return to normal levels.⁶ Lung function begins to improve after two weeks, and within nine months, coughing and shortness of breath decrease. These improvements make quitting smoking a worthwhile endeavor.

For more guidance on quitting smoking, visit https://www.lung.org/quit-smoking/i-want-to-quit/benefits-of-quitting