Smoking cigarettes can severely damage the lungs. Quitting is the best way to halt the damage that has already been done. Once you quit, you can do several things to increase the strength of your lungs and promote the natural healing process. The extent that you can improve your lung health will depend on how long and how much you had been smoking and if you have already acquired any respiratory illnesses like emphysema or COPD, but anything you do is beneficial.
Instructions
1. Stay away from secondhand smoke. The smoke from other people's cigarettes can be damaging as well if you are breathing it in on a regular basis. If you associate with smokers, ask them not to smoke around you.
2. Exercise regularly. Regular exercise strengthens the lungs and improves lung capacity. Aim for at least 30 minutes a day several days a week. Do not start an exercise regimen without talking to your doctor first; he can help you design a workout routine that is effective and appropriate for your current level of fitness. As you build endurance, you can intensify your routine.
3. Practice breathing exercises that improve lung function. Pursed lip breathing is a common exercise; inhale through your nose and breathe out through pursed lips, as if you were blowing out a candle. Your exhale should be twice as long as your inhale. Ask your doctor or a respiratory therapist about this and other appropriate breathing exercises. He can show you do them and give recommendations on number of repetitions and other pertinent information.
4. Eat a diet rich in foods that promote lung health. Antioxidants fight inflammation and strengthen the lungs; fruits and vegetables of all colors are rich sources. The mineral selenium is also beneficial. It is found in fish, nuts, grains, eggs, chicken, liver and garlic. Magnesium is also good; sources include leafy greens, nuts, whole grains, milk and meat. You can also talk with your doctor about vitamin and mineral supplements. He can offer suggested dosages.
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