RESPIRATORY SYSTEM CARE: 10 RULES AND TIPS - GEOGRAFÍA - 2025

The care of the respiratory system is as important for the human being as all those that can be given to other organs of the body. Respiratory health is of vital importance, since through this process the body receives the oxygen it needs to survive.

Each of the tissues that make up the organs require an adequate amount of oxygen to function properly, and the partial or total lack of this can be fatal, producing temporary or permanent injuries.

The human respiratory system is made up of the nose, pharynx, larynx, trachea, bronchi, and lungs. When any of these organs fails or presents some type of alteration, we are in the presence of a respiratory disease.

These ailments can be temporary, caused by allergies to a specific element or chronic, that is, permanent. Diseases such as asthma, cough, airway inflammations, pneumonia, among others, are quite common today.

Certain factors such as environmental pollution, irritants, infectious diseases, and hereditary conditions influence the development of respiratory problems, most often affecting the lungs.

To enjoy good respiratory health it is necessary to follow a series of rules and advice that will allow, among other things, to filter the toxins present in the environment.

10 tips to take care of the health of the respiratory system

1- Exercise regularly

Consistent physical activity is beneficial to the overall health of the body. In particular, aerobic exercises leave excellent advantages in terms of lung capacity, both in healthy people and in those who have some type of respiratory condition.

However, the latter must take certain precautions before doing physical exercise:

• If the exercise is to be performed outdoors, look for an area with little or no pollution, that is, places where there are no harmful fumes or fumes.
• Allergy sufferers should avoid exercising in places or seasons of the year in which those elements that cause the allergy are present.

Simply walking faster than usual can bring great improvements. Even medical studies indicate that people who walk faster and faster live longer.

This is good news for people who cannot exercise in a more intense way, because with a simple change in the daily routine, they are able to improve their breathing and their health in general.

Another important exercise is the abdominals. Doing 10 to 20 a day will be enough to strengthen the muscles of the middle zone, which allow you to breathe in and breathe out.

2- Include foods rich in Omega-3 in the diet

Fatty fish, especially, provide sufficient amounts of Omega-3 fatty acid. This substance provides numerous health benefits; one of them is that it helps with shortness of breath as well as other symptoms of asthma, since omega-3 reduces inflammation.

But not only does fish contain this essential fatty acid, we can also find it in nuts, some vegetables and fruits as well.

Among the recommended foods are the following:

• Oysters, caviar.
• Fish such as: tuna, salmon, sardines, herring, etc.
• Chia seeds, mustard.
• Peanut butter.
• Wheat germ.
• Olive oil.
• Popcorn.

3- Avoid cigarettes

Smoking cigarettes damages the lungs and airways by causing inflammation, as well as accelerating the oxidation of respiratory cells and even destroying them permanently.

Serious diseases such as emphysema, chronic obstructive pulmonary disease, chronic bronchitis and lung cancer are potential harms of cigarettes, which contains more than 4,000 toxic substances that decrease lung capacity.

It is also important to avoid inhaling second-hand smoke, as exposure to secondhand smoke has been shown to be associated with chronic respiratory diseases such as bronchitis.

Although people who smoke already have significant respiratory damage, it is possible, by quitting, to regain the health of their lungs.

4- Stay hydrated

Sufficient water intake gives the mucus in the airways and lungs a thinner consistency. If these are very thick, they become sticky and make breathing more difficult and increase the chances of acquiring diseases.

On the other hand, by not obtaining sufficient hydration, the lungs dilate to compensate for the water deficiency, so they work harder and become weaker.

The recommended amount is 6 to 8 glasses of water daily, an amount that allows toxins to be expelled from the respiratory system, in addition to preventing the formation of mucus.

5- Maintain a good cleaning of the air conditioning equipment

The correct maintenance of air conditioning equipment is a weighty issue in terms of the health of the respiratory tract.

If the ducts, filters and other components through which the air passes are dirty, exposure to bacteria, humidity and allergens is greater and can cause conditions such as Legionnaires' Disease, characterized by breathing difficulties and fever.

Therefore, it is necessary to follow a regular maintenance routine to prevent the proliferation of bacteria, fungi and germs that are spread through the air.

6- Identify and avoid allergens

Pollen, mold, mites, and dust are often the cause of allergies in people, especially those related to the respiratory system.

Knowing which of these factors is the one that triggers the reaction is the first step to avoid it. A visit to the doctor and the indicated tests will be enough to identify the cause of the allergy.

However, even when the exact cause is not known, some general recommendations such as these can be followed:

• Vacuum or sweep floors daily to avoid accumulation of dust.
• Dust all surfaces (tables, bookcases, desks, etc.) frequently.
• Avoid as much as possible the use of carpets. If this is not feasible, periodically vacuum the dust and use special carpet cleaning products.
• Wear a mask that covers the nose and mouth when cleaning.
• It is advisable to buy hypoallergenic covers for the beds, as well as the pillowcases. It is also important to change the bedding weekly.
• Use an air humidifier. This device adds some humidity to the air in the house and is useful when it is normally dry, causing coughing and discomfort in the throat.

7- Have excellent personal hygiene

Diseases such as colds and pneumonia are transmitted due to poor hygiene or an improper way of washing hands, since bacteria and viruses are present on different surfaces.

Good hygiene can then reduce the risk of transmitting a respiratory illness caused by viruses, especially before eating, after going to the bathroom, after sneezing, coughing or using public transportation, among other situations.

Today there are hand hygiene products on the market that contain antibacterials that greatly help to keep them free of germs and other infectious factors.

Cleaning certain equipment such as telephones, keyboards, and other everyday devices is also a must, both at home and in the workplace.

8- Eat more fruits and vegetables

This is a tip that provides benefits to health in general, since the consumption of fruits and vegetables rich in antioxidants helps to improve the ability of the immune system to protect the body from diseases and infections.

People who suffer from chronic diseases such as asthma obtain significant improvements by consuming a greater amount of fruits, especially those that contain vitamin C such as citrus fruits, green vegetables, peppers, among others.

This is because the antioxidants present in them help to relieve inflammation in the airways.

In addition, a study showed that vitamin E, selenium and beta carotene, elements present in both fruits and vegetables, improved lung function even in smokers.

9- Maintain an adequate body weight

Excess weight puts more pressure on the lungs, so all the muscles of respiration are compressed and consequently work more and less efficiently.

Following a low-fat, nutrient-rich diet and regular exercise help maintain an appropriate body weight.

If it is necessary to lose those extra kilos, a more specific diet and exercise plan will be the solution to reach a healthy weight.

Breathing through a straw can help improve lung capacity. Taking deep and long breaths sends oxygen deep into the lungs, which improves lung function as well as being an excellent source of relaxation.

The breathing techniques used in yoga are also very beneficial. Controlling your breathing correctly during exercise is helpful in increasing your breathing capacity and strengthening your lungs.

By following these tips, it is not only possible to improve respiratory health by reducing the symptoms of certain conditions and preventing damage, but also the health of the entire body.

References

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