Air pollution. The silent, continuous killer that is killing us, one particle at a time. Have you ever thought of a torture chamber where you are being tortured every moment of the day without you knowing or feeling it? Yes, that’s what air pollution does. You have to continue to breathe if you have to stay alive, but then, the very thing that you are breathing is the very thing that is killing you!
According to studies, daily commuters can be exposed to delicate particulate matter during their daily travels. Bus commuting is at the highest level, especially in Asian cities where the pollution is twice as high as in the West. Leaving it untreated or giving unimportance can lead to more considerable hurdles.
So what can we do? We cannot simply sit back and let this kill us, right? Since we cannot improve the air overnight, we can at least ensure that our lungs can deal with it. Turns out there are a few ways to tackle these for the betterment of our lung health. Read on to find more.
We all know the functions of our lungs but do we know the side hustle it has been doing for us? When we hang out with our friends who smoke? When we are stuck in traffic? Or when we are running early in the morning when it's foggy?
These are significant threats often overlooked. Secondhand smoke alone is responsible for at least six lakh premature deaths worldwide. With such situations in hand, we cannot change our routine or friends altogether, but we can help boost our respiratory health.
Respiratory health is appropriately functioning the lungs and airways, enabling effective breathing. However, exposure to pollutants, smoking, or secondhand smoke can impair our lung function.
Why Is It Important to Improve Respiratory Health?
Recently, American entrepreneur Bryan Johnson left Nikhil Kamath's podcast in India midway due to ‘severe’ air pollution. He experienced skin rashes, burning eyes, and throat irritation.
Johnson was alarmed that indoor air levels had an AQI of 130, with PM2.5 concentrations at 75 µg/m³, equivalent to smoking 3.4 cigarettes in a day. What shocked him even more was how normal this pollution has become in India.
While he feared for his health and left, millions here continue to breathe the toxic air without question. And in all honesty, an AQI of 130 is probably the cleanest air we get; ask the people from Delhi!
The very air we breathe, the most fundamental requirement for survival, is now a silent killer, yet we continue to live as if nothing is wrong. This highlights the urgent need to prioritise respiratory health, reduce pollution, and take accountability for the environment we have created.
While the fundamental ways to boost respiratory health for men and women are avoiding pollution and quitting smoking. There are notable differences influenced by biological, social, regional, and economic factors.
Women generally have smaller lungs and narrower airways than men, making them more susceptible to pollutants and respiratory diseases like asthma and COPD. They may require extra care in pollution-heavy areas.
While some factors depend on the biological makings of people, some factors are just universal, and they affect everyone irrespective of their sex.
For example, people who work in mines or factories where they are continuously exposed to harmful air often suffer from chronic lung diseases like silicosis and black lung disease.
It is not much safer for people to stay back at home either. Constant exposure to cooking smoke can also increase your blood's C-reactive protein (CRP).
Apart from these direct diseases, prolonged exposure to traffic smoke, intense fog, cigarette smoke, and even dusty air will damage your lungs irreparably.
I guess we should’ve listened to Thomas Hardy and gone back to the villages. In the cities, it is not just exponentially tougher to make a living; it is tougher even to breathe.
The major cities worldwide have continuously made headlines in the past few months for hazardous air conditions.
Delhi was marked as the city with the most air pollution as of November 2024; it had a monthly average P.M 2.5 concentration of 249 µg/m³, surpassing the daily limit of 60 µg/m³. Safe to say, that’ll make Bryan Johnson question his entire existence.
Did you know living in colder regions away from pollutants doesn’t necessarily guarantee fresh air, either? People in colder areas may have higher indoor pollution due to heating systems, whereas those in humid climates are more prone to respiratory infections due to mould and allergens.
In a low-income economy like India, where even meals are a daily struggle, clean air is not just a luxury but an impudence.
As a nation, we don’t even have universal insurance for health. Low-income families may struggle to afford food, let alone preventive care, lung screenings, or even basic protective measures like air filters.
With rising air pollution and exposure to harmful toxins, our lungs are constantly attacked. While we may not always control the air we breathe, we can take proactive measures to strengthen our lungs and improve their efficiency.
Quit smoking or Don't Start
After years of evolution, we have all come to one unanimous decision, and that is, smoking is terrible. It is bad for you, your lungs, your heart, and even those near you. And they don’t even have to smoke!
If you are a smoker, leave it now. If you are not, don’t start. You’d thank yourself.
Physical activity
Through the same evolution, we have concluded that exercising is the best gift you can give yourself. Exercising regularly can help improve lung function, heart health, and mood. You will be doing three things at once.
Hydration and healthy diet
We had already known about the perks of hydration even before evolution, so that joke won’t land here (get it?).
Just as how important breathing is to us, water is necessary for the lungs. It keeps the mucus linings in the lungs thin, which, in turn, allows them to function better.
Deep breathing
Through deep breathing, you would be surprised to know your lung capacity. It not only improves your breathing techniques but helps improve lung strength. Try out some breathing asanas in your daily routine, such as Surya bhedana, Chandra bhedana, and Brahmari.
The primary ways of increasing your lung health are going to mark a stark change in your lifestyle. However, that’s not everything you can do if you are a sucker for clean air.
Improve indoor air quality
Although we might think the air inside our house is safe enough for us, that is not the case. Household chemicals and moulds are the primary reasons why. Cleaning your house and ventilation regularly, changing the air purifier, or keeping it smoke-free are a few remedial.
Frequent checkups/ Doctor visits
Getting annual checkups would be a safe option even though you feel fit. Lung diseases often go undetected until the last minute. Always let your healthcare provider know if there are any breathing issues.
Participating in breathing clubs
In the world of digital media, anything is possible. If working out regularly is difficult, you can always partake in a club activity.
Ultimately, it's all about taking baby steps for your lungs' longer endurance. Whether naturally or by taking secondary help like attending health clubs or check-ups. From a simple walk to good eating habits, they all play a crucial role in improved respiratory health. Clean air policies, better healthcare access, and awareness campaigns are a few other remedies that can help protect respiratory health across all demographics.
What is the best exercise to do for respiratory health?
Breathing, just simple deep breathing, or activities like yoga, and swimming can be beneficial too!
How to keep your respiratory system healthy?
First things first, avoid smoking if you do. Any form of pollutant can be harmful hence, be cautious of it. Eating a healthy diet and staying hydrated are other ways.
Can diet help improve respiratory health?
Yes, this is the most natural way because food rich in antioxidants and vitamin C helps reduce lung inflammation and improve respiratory health.
Does exercise increase lung capacity?
Yes, it does. Exercise strengthens the lungs and heart, which improves the body’s ability to use oxygen better.
Does lung health vary depending on region?
Sadly, yes, urban dwellers are more exposed to air pollution, while rural settlers are exposed to indoor air pollution from biomass cooking fuels.
