How to improve your lung function after you quit smoking

The health benefits of quitting a smoking habit are incredible. Studies have shown that if you quit smoking by age 30 you can reduce your risk of dying from a smoking-related disease by 90%. When you quit by age 50 you can still reduce that risk by 50%; and those who quit by age 60 still live longer than those who continue to smoke.

Clearly it’s never too late to quit. Getting back into shape and/or making measurable improvements to your health can be an additional incentive to stay away from cigarettes. There are many things you can do to heal your lungs once you decide to quite. Primarily by changing your diet, exercise, and deep breathing exercises.

Eating immune boosting and anti-inflammatory foods can aid in keeping the lungs safe from infections. While it is recommended for everyone to eat 3-4 servings of fruits and veggies those vitamins and minerals can be especially beneficial to ex-smokers. Cranberries and green tea in particular have been known for their anti-inflammatory properties; and green apples are good for lung function and thought to be food source that may help prevent lung cancer. Some other foods and spices to incorporate include: avocados, and thyme. Additionally you can take vitamin supplements to support the changes in your diets. Some key vitamins to improve lung function include: Vitamin C, Vitamin E, and Vitamin B-6.

Before you begin any exercise routine you should consult with your doctor, and this is especially important if you were a long term smoker. Once you get the green light take note that aerobic and cardiovascular exercise increase your body’s demand for oxygen which result in you taking in more air.

This is great for your lung function as it strengthens your respiratory system and over time can increase your overall lung capacity. Cycling, running, speed walking, and swimming are all great examples of aerobic/cardiovascular exercises. Ideally you should aim to work out 3-4 times a week for at least 20 minutes though more time would be even more beneficial. Swimming is a particularly good exercise to improve your lung function as it requires a greater lung capacity than any other type of exercise. For a less energetic approach try yoga. While Yoga isn’t a traditional aerobic exercise it does have cardiovascular elements; as well as a key focus on the breath which results in strengthening of the respiratory muscles.

The idea of strengthening the respiratory muscles leads us to our final method of improving lung function: deep breathing exercises. Deep breathing exercises can be done on your own, or with the assistance of a breathing resistance exerciser for quicker and more dramatic results. Smoker’s lungs are often deprived of fresh air and the deep breathing exercises help make up for that. Additionally, they are also great for reducing stress, and sometimes even cutting down cigarette cravings.

A simple breathing exercise can be performed by sitting comfortably with a long spine. Place one hand on your chest and one on your belly. Focus on your breath. As you inhale feel your belly expand. At the top of the inhale hold your breath for 3 seconds. Then through pressed lips slowly exhale as you feel your belly draw towards your spine. Try to keep exhaling until you are out of air.

A breathing resistance device like Expand-A-Lung works on a similar principal but has the added benefit of resistance which makes the breathing more challenging-and as a result strengthening your diaphragm and your intercostal muscles (these are your respiratory muscles).

With the Expand-A-Lung you begin by placing the mouth piece in your mouth. You can play with the dial while you inhale in order to find a setting that is challenging but comfortable. Once you have set your desired resistance you simply inhale slowly through the mouth piece until you are out of breath. Hold for 3 seconds before you exhale through the mouth piece slowly until you are almost out of breath. You can remove the unit from your mouth between breaths and wait until you are breathing normally before you begin your next set.

It is recommended to repeat this exercise 10 times to complete one set. Do 2-4 sets per day. This breathing exercise is great as the device is small and portable so it can be done virtually anywhere. It is Ok to start with 1 set and build on from there as your respiratory muscles become stronger.

Taking the step to quit smoking is the first step to a healthy lifestyle and a longer life. By just making a few adjustments to your diet and exercise you can enjoy even more benefits and you will certainly feel the difference.