Breathing exercises

According to Healthline, regular deep breathing exercises can help lungs work more efficiently and strengthen respiratory muscles. Proper breathing also supports gas exchange, helps the body relax, and improves mood.

One simple exercise is diaphragm breathing, which increases the amount of air entering the lungs. The diaphragm is a muscle group located below the lungs, separating the chest and abdominal cavities, and plays an important role in respiration. When practicing, sit comfortably with a straight back, place one hand on your chest and the other on your abdomen. Inhale slowly through your nose to feel your abdomen expand, then exhale slowly to feel your abdomen contract, while your chest and shoulders remain mostly still.

Limit added sugar, eat whole foods

Consuming too much sugar over a long period increases the risk of being overweight and obese. When weight exceeds healthy levels, the lungs have to work harder, and airways are easily compressed, thereby increasing the risk of sleep apnea and declining respiratory function over time.

A diet rich in vegetables, fruits, whole grains, and lean protein provides beneficial vitamins, minerals, and antioxidants, contributing to reduced inflammation and improved overall health. Adults should also limit added sugar, ideally not exceeding about 25 g per day.

A scientific diet helps protect the lungs. Photo: Nguyen Le

Get enough sleep

Sleep plays a crucial role in maintaining respiratory health and the body's defense capabilities. During sleep, the immune system produces antibodies that help identify and fight bacteria, virus, and many environmental pathogens.

Lack of sleep also causes fatigue, reduces alertness, and negatively impacts the respiratory system. People who frequently stay up late have a higher risk of respiratory infections like colds and flu. For those with chronic lung diseases such as asthma or chronic obstructive pulmonary disease, insufficient sleep can worsen symptoms.

Most adults should sleep about 7 hours each night for their body and immune system to have enough time to recover, according to Times of India.

Wear a mask when air is polluted

Wearing a mask when the air is polluted helps reduce exposure to fine dust and irritants, contributing to lung protection and limiting respiratory symptoms. Individuals with respiratory or cardiovascular diseases should especially maintain this habit.

Le Nguyen (Compiled)