Healthy Air Guide

PRESENTS

Harvesting Healthy Lungs in Autumn

By Michelle Lopez

Fall is here, and we’ve begun our transition from summer heat to cooler winter temperatures. We will be looking forward to colorful foliage, oversized sweaters, and intricate coffee drinks. It is also the season known to reset and inspire positive changes in our lives, living  as happy and healthier versions of ourselves. So here are a few mindful tips that can help you breathe easier:    

1. TAKE DEEP CLEANSING BREATHS. Sit comfortably with shoulders back in an upright position. Inhale through your nose for four seconds, feeling the oxygen fill your lungs, and exhale for six seconds, feeling the muscles around them relax. Breathing through your nose aids in warming and humidifying the air you take in. Diaphragmatic breathing improves your lung capacity.

2. EAT RIGHT – or at least, better. A nutrient-rich diet is essential for lung health. Increasing fruits and vegetables with lean proteins is best. Incorporate foods rich in magnesium, potassium, and sodium to help the body retain and use water efficiently, as well as foods high in water content, such as cucumbers, watermelon, oranges, and leafy greens. 

3. HYDRATE. Proper hydration provides elasticity, moisture in the airways, and aids in gas exchange. Moist airways help trap foreign pathogens and facilitate the body to clear them when coughing. Dry airways and thickened mucus can leave us prone to respiratory infections such as bronchitis and pneumonia. Drink at least eight glasses of water a day.

4. GET MOVING. Take a walk, and spend some time outdoors. Engaging in regular physical activity improves lung function overall. 

5. AVOID ALLERGY TRIGGERS OR AIR POLLUTION. A mask should be considered around triggers like mold that grows on fallen leaves or mold spores that float in the air. Who doesn’t love jumping into a pile of leaves? Just make sure to change your clothes right away and shower afterwards to reduce exposure. Hayrides are also popular during these months, and the same rules apply. Avoid burning candles and limit wood-burning fireplaces, as harmful chemicals, particulate matter, and pollutants can be released into the air. Regularly maintain HVAC systems and use high-efficiency air filters.

6. MANAGE STRESS. Mindfulness and meditation reduce stress responses and lead to respiratory control and clarity. Managing stress reduces inflammation, improving overall immune function, and nurtures effective deep breathing. 

7. STOP SMOKING. Quit today! Enough said! 

While Autumn may bring its share of lung health challenges, it is all about being informed and preparing for the seasonal change. With World Lung Day on September 25th and Lung Health Day on October 22nd raising lung health awareness and preventative measures against lung disease, let this be the best upcoming season yet! So, take it all in, feel energized, and breathe easily.