Written By: Vivian BenjaminThe Art of Breathing Breathing is a process where we inhale and exhale air to enhance gas exchange inside the body. Gas exchange inside the body is crucial to keep your cells healthy. Moreover, breathing helps us feel calm and energized. However, not many people notice their breathing unless it is affected by something. Breathlessness is a common symptom of chronic disease affecting humans around the world. It can occur due to respiratory disease, heart disease, renal disease, neurological conditions and cancer. Difficulty in breathing can result in sleep disturbance, unable to socialize and fear. In this article, I’m going to talk about breathing that is connected with respiratory disease, a little bit about the lungs as the major organ for breathing and how you can use holistic approaches to nourish your lung health from the inside and outside. Respiratory Diseases Prevalence According to a statistic, respiratory diseases are the third leading cause of death around the world and are responsible for approximately 40 million deaths globally. Respiratory diseases are diseases of the airways and lungs. It is characterized by upper and lower respiratory tract disorders. Upper respiratory tract disorders are illnesses such as the common cold, influenza, sinusitis, tonsillitis, pharyngitis and laryngitis. On the other hand, examples of lower respiratory tract disorders are asthma, bronchitis, bronchiolitis, pneumonia and chronic obstructive pulmonary disorder (COPD). Lower respiratory tract illnesses are generally serious and often life-threatening. The main causes of respiratory illness are bacterial and viral infections. Respiratory ailments can affect both children and adults. Knowing your risk factors may help in reducing the chances of developing respiratory illnesses. Respiratory disease has non-modifiable risk factors (age and genetic) and modifiable risk factors for instance; poor diet, lifestyle factors, air pollution, smoking and obesity. An Overview of the Respiratory System The cells in your body use energy for their metabolic activities. This energy is the result of a chemical reaction, which takes place in the presence of oxygen. The main waste product of these chemical reactions is carbon dioxide. The respiratory system is responsible for providing oxygen to the body and excrete carbon dioxide from the body. The air that enters your body varies according to the external environment to illustrate; it may be cold, dry, moist, and hot or contains dust. As the air moves through the airway to reach the lung, it is warmed or cooled according to the body temperature and cleaned before it reaches the lung. Nevertheless, sometimes dust, bacteria and viruses may enter through the airway and damage the respiratory system. Blood is responsible for providing a transport system for the gas exchange between the lungs and the cells in the body. So, what are the organs in the respiratory system? It is the nose, pharynx, larynx, trachea, bronchi, bronchioles, the lungs, and the diaphragm. These organs can be divided into the upper and lower airways which are responsible for ventilation. The nose or the nasal cavity is the main route for air entry. The function of the nose is to warm, moisten and filter the air that passes through it. Apart from that, the nose is also a sensory organ, which is accountable for smelling. The lung is the major organ of the respiratory system, which is divided into lobes (sections). The right lung contains 3 lobes, therefore; slightly larger than the left lung, which contains 2 lobes. The 2 lungs are separated by the heart, trachea, oesophagus and lymph nodes. Supporting Your Lung Health from the Inside and Outside 1. Hydration The heart is known to pump blood and oxygen to the lungs and all body parts. The blood acts as a transport liquid to deliver oxygen throughout the body and receives carbon dioxide to be excreted outside the body. Blood is made up of fluid therefore; it needs fluid to help with the gas exchange. In reality, the human body consists of around 60% of water hence; being fully hydrated is crucial in maintaining body functions. Hydration helps keep your breathing and lung function optimal. Breathlessness can occur if you are dehydrated consequently; damaging the blood and oxygen flow to the lungs. Healthy adult men need to drink at least 3.7l of fluid and women around 2.7l of fluid daily. Water is the best fluid to be consumed nevertheless; some people may not like to drink water as it doesn’t have a taste. There are plenty of healthy beverages you can consume as part of your daily diet. To illustrate, you can incorporate barley water, blue pea tea and hibiscus tea. These medicinal plants tea not only keeps you hydrated but is highly nutritious. Furthermore, drinking water or medicinal teas helps the body detox by flushing out unwanted toxins. Aside from that, being hydrated also helps with the transport of water-soluble vitamins (Vitamin B and Vitamin C), which are needed to keep your cells healthy. 2. Nutrition Diet plays an important role in human health, where it has the potential to support well-being or damage an individual’s health. Diet-related illnesses have been demonstrated to be responsible for 1 in 5 deaths worldwide, making it a higher risk factor than smoking. Fruits and vegetables contain vitamins and minerals needed to support your lung health. Apart from that, incorporate herbs and spices into your daily diet. Some herbs and spices can nourish your respiratory system such as sage, Tulasi, cardamom and lemongrass. Remember, no matter what type of food you incorporate into your daily diet it must be balanced. 3. Breathwork Breathwork is an intentional breathing exercise done to improve mental, physical and spiritual health. There are varieties of breathing exercises out there so; you can choose any according to your preference (check out my article on the types of breathwork). The benefits of breath work include:
4. Nature Spending time in nature has been linked to positive health advantages. Have you ever felt calm, when you go to a forest or nature reserve? It is due to the oxygen released by the plants around you, making you inhale fresh oxygen, which promotes respiratory health. As the saying goes “an apple a day keeps the doctor away”; “a trip to the forest/nature helps keep your lung healthy”. If you can’t find the time to get to a forest, plant plenty of herbs, flowers, and vegetables. The holy Basil plant is the only plant that has a remarkably long carbon dioxide retention capacity. This plant is valuable for people suffering from respiratory ailments, thanks to its ability to release oxygen in the morning. Planting this herb in your garden is a great way to get plenty of oxygen and improve your lung health. If you live in a flat or apartment, invest in decorating your home with indoor plants. 5. Avoid Pollution Air pollution contains harmful substances that damage your lung health and increase COPD prevalence risk. Breathing in polluted air irritates your airway and causes wheezing, breathlessness, asthma and coughing. Make sure you take extra care when you go to places where the air quality is bad and near a higher traffic load. 6. Quit Smoking Burning tobacco generates numerous chemicals, including nicotine, tar and carbon monoxide. These chemicals irritate your airway and cause coughing. Moreover, smoking increases mucus levels inside your lungs. This mucus thickens and obstructs your airway, therefore; contributing to shortness of breath and wheezing. Aside from that, smoking also releases chemicals that can transform normal cells into cancer cells thus; developing lung cancer. 7. Healthy Weight The prevalence of obesity has increased in the past, resulting in an increase in morbidity in respiratory ailments. Obesity is the risk factor for asthma, pulmonary hypertension and obstructive sleep apnoea, which relates to acute respiratory distress syndrome. How is obesity related to lung health? Increased mechanical compression of the diaphragm, chest cavity and lungs is caused by obesity. This can lead to pulmonary damage. Similarly, excess fat reduces intercostal muscle strength subsequently; decreases respiratory function. Therefore, having a healthy weight enhances good lung function and general well-being. All in All The prevalence of respiratory disease is almost equal to cancer and cardiovascular disease. The heart and the lung are considered life force to human as it is the central part of the human body. Breathing is essential to continue living. You may not be able to properly care what you breathe in and breathe out nonetheless; there are numerous methods you can incorporate to support your breathing. I hope you can utilize this knowledge to take care of your lung health. Share in the comment section below if you find this article useful and if it has inspired you positively. Alternatively, you can also share if you have other insights. Let’s continue breathing life into our bodies by incorporating these simple holistic interventions. References 1. Moloney C, Sneath E, Phillips T, Issac H, Beccaria G, Mullens A. (2019); Recommendations and practices for holistic chronic obstructive pulmonary disease (COPD) assessment and optimal referral patterns in the emergency department presentations: a scoping review protocol; British Medical Journal; 9(8):e030358. 2. Dixon AE, Peters U. (2018); The effect of obesity on lung function; Expert Review of Respiratory Medicine; 12(9):755-767. 3. Myerholtz L. (2023); Take a Deep Breath; Family Medicine; 55(4):284-285. 4. Andrew. F et al (2023); Cigarette taxes, smoking, and health in the long run; Journal of Public Economics; 222: 104877. 5. Locke, B. W., Lee, J. J., & Sundar, K. M. (2022); OSA and Chronic Respiratory Disease: Mechanisms and Epidemiology; International Journal of Environmental Research and Public Health; 19(9):5473. 6. Dany Doiron et al. (2019); Air pollution, lung function and COPD: results from the population- based UK Biobank study; European Respiratory Journal; 54(1): 1802140. 7. Sarah Cristina G.S et al. (2021); Immunomodulatory Role of Nutrients: How Can Pulmonary Dysfunctions Improve?; Frontiers in Nutrition; 8:674258.
2 Comments
Philo
9/9/2023 01:56:17 pm
A very useful and informative article which should be read by everyone to lead a healthy and happy life. Also should practice all the tips written by the author. Thanks to the author. God bless.
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Vivian Benjamin
9/9/2023 06:26:12 pm
Thank you Philo for the comment. Take care and have a lovely day.
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