As we head into the winter season, it is important to keep your lungs healthy and strong. Your lungs are a tender organ which can be susceptible to disease. They serve you best when they are vibrant and moist. This allows them to perform their vital functions.
Some of these functions include:
- Regulating water metabolism in the body, ensuring adequate moisture to all organs and tissues.
- Opening and closing of all pores are regulated by the lungs.
- The health of the lungs is reflected in the health and moisture of the skin and hair.
- Important for the body’s immune response.
There are several ways to help your lungs stay healthy and functioning well. Lifestyle choices such as not smoking, exercising to breathe harder, avoiding exposure to pollution and toxins, preventing infections, and learning to breathe deeply. What you might not know is that your diet can also greatly impact your lungs. Let’s take a look at both positive and negative food choices now.
Foods to avoid
The Standard American Diet (SAD) contains highly processed foods which can be very inflammatory to your body. By eliminating many of these foods, you can start investing in your health.
- Processed and cured meats contain nitrites which may cause inflammation and stress to your lungs.
- Alcohol in moderation is often fine for most people. It is heavy alcohol drinking that is a problem for your lungs. There are sulfites in alcohol which can actually worsen asthma, and ethanol negatively affects your lungs. Too much alcohol can also increase your risk of pneumonia and other lung problems.
- Sugary drinks can be detrimental to your lungs. One study found that adults who drank more than five sweetened soft drinks a week were more likely to have ongoing bronchitis and kids were more likely to have asthma! Replacing these sweetened drinks with water will help keep your body and your lungs hydrated without the negative side effects.
- A well-balanced diet keeps your body and mind strong and healthy and this also applies to your lungs.
Let’s look at foods that can benefit your lungs.
Foods to enjoy
- Peppers are one of the richest sources of vitamin C and vitamin C can be helpful for your overall immune response. Studies have shown that vitamin C from fruits and vegetables are more effective and protective for your lungs compared to supplementation.
- Apple intake has been associated with a slower decline in lung function, especially in former smokers. Consuming five or more apples per week was found to produce greater lung function. It also reduced the risk of developing COPD, asthma, and lung cancer.
- Beets and beet greens are rich in nitrates which benefit lung function, help relax blood vessels, reduced blood pressure, and optimize oxygen uptake. My favorite way to enjoy beets is by roasting them. You can check out how to roast beets and other vegetables here.
- Pumpkin is rich in carotenoids which have powerful antioxidants and anti-inflammatory properties. Check out some pumpkin recipes here.
- Tomatoes and tomato products are one of the richest sources of lycopene. Lycopene has been shown to reduce airway inflammation in people who suffer from asthma and improve lung function in people with COPD.
- Blueberries are loaded with nutrients that protect and preserve lung function. They contain anthocyanins which are powerful pigments that have been shown to protect lung tissue from oxidative damage. One study found that older men who ate at least two servings of blueberries a week had notably less decline in lung function compared to those who didn’t eat blueberries.
- Brazil nuts are one of the richest sources of selenium. They can contain over 150% of the recommended daily intake depending on growing conditions. Selenium may protect against lung cancer, improve respiratory function in people with asthma, and enhance antioxidant defenses and immune function. It is important to only eat one or two a day though.
Invest in Your Health
A well-balanced diet can keep your entire body healthy and strong, including your lungs. As we head into the cold and flu season, I encourage you to invest in your health and eat a diet of whole, real food. Incorporating peppers, apples, beets, beet greens, pumpkin, tomatoes, blueberries, and Brazil nuts into your diet is a great way to start.
Do you find when you eat healthy you are less likely to get respiratory infections? What about when you may not be making healthy diet choices, do you tend to get more colds or respiratory challenges?
Be blessed and be a blessing,
Heather
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