10 Tips for Healthy Lungs
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Intus Healthcare’s writers, customer service team, and sleep experts review and ensure this information is accurate.
Last updated on March 19th, 2025 at 01:57 pm
Keeping your lungs healthy is one of the most important things you can do for your body and overall health.
Our lungs play a crucial role in keeping us strong; like all parts of the body, our lungs require care to remain functioning at their best.
This article will explain what causes poor lung health, how to improve it at home and treatment methods.
Table of Contents
What causes low lung capacity?
There is not one specific cause for a lower lung capacity; as we age, it can cause a natural decline as the diaphragm becomes weaker. Lung tissue can also weaken, decreasing the size of our airways. Other reasons for low lung capacity are respiratory conditions; these include:
- COPD
- Asthma
- Obstructive Sleep Apnoea
- Lung disease
- Airway Collapse Syndrome
Symptoms of low lung capacity include:
- Chest tightness
- Coughing
- Wheezing
- Chest Pain
- Shortness of breath
How to increase lung capacity
Various breathing or lung exercises and lifestyle adjustments help improve your lung capacity. Here are our top ten breathing exercises:
1. Deep breathing
Taking regular deep breaths can help keep your lungs healthy. It’s that simple! Try standing up with your back arched, breathing in and holding your breath for 10 seconds and slowly exhale.
2. Staying active
Many sportsmen and women use breathing exercises to improve their overall sports performance. Exercising regularly is one of the best ways to improve your lung capacity. When you exercise, your lungs circulate more oxygen and remove carbon dioxide faster. Muscle-strengthening activities and aerobics (walking and running) give your heart and lungs a workout to function properly.
3. Diaphragmatic breathing (belly breathing)
Diaphragmatic breathing is when you concentrate on lowering your diaphragm when you breathe in. Many professional singers use this technique to increase their lung capacity.
4. Staying hydrated
Drinking plenty of water helps thin out the mucus lining your airways and lungs. Dehydration affects almost every part of your body, especially your lungs. Not giving your body enough fluid can impact your breathing and cause respiratory distress.
5. Pursed lip breathing
Pursed lip breathing is one of the easiest ways to control shortness of breath, quickly slowing your breathing and bringing more oxygen to your lungs.
6. Laughing
Laughter is one of the best medicines for your lungs, and it is similar to having an internal massage and exercising your lungs. When we laugh, our diaphragm contracts, strengthening our lung capacity.
7. Posture
Sitting tall with your shoulders back gives your lungs more room, opening the front of your body and making breathing more comfortable.
8. Stop smoking
We are all aware of the implications of smoking. Smoking damages the lungs and can lead to conditions such as lung cancer. The comparison between healthy lungs vs smokers’ lungs is vast, and it is one of the main reasons for a lower lung capacity.
9. Get enough vitamin D
Did you know higher vitamin D levels are associated with better lung function? You can gain sufficient vitamin D from sunshine or certain foods; these include egg yolks, oily fish and red meat.
10. Avoid air pollution
Pollutants can irritate your lungs and respiratory system; a way to avoid contaminants at home is by keeping it clean and well-ventilated and avoiding smoking indoors. According to the World Health Organisation (WHO), exposure to air pollution causes 4.2 million deaths every year(1).
Nebuliser machines for low lung capacity
A nebuliser delivers a high dose of medication quickly into the lungs to treat many respiratory conditions, including COPD, emphysema and asthma.
Lung-healthy foods
Specific nutrients and foods can be particularly beneficial for lung health; these foods include and are not limited to:
Beetroot: Beetroot, rich in natural chemicals known as nitrates, has been scientifically proven to be beneficial for lung health. The body converts these nitrates into nitric oxide, which aids in blood pressure, blood flow, and lung health. Research has found that beetroot supplements can improve physical performance and lung function in those with lung conditions (2).
Pumpkin: Pumpkin is high in carotenoids, which are associated with higher lung function. Research has found that an increase in carotenoids enhances lung function in both the elderly and young (3).
Apples: Apples have been found to promote lung function, which could be due to the high concentration of antioxidants (4).
Blueberries: Blueberries are a superfood, high in anthocyanins, including malvidin, cyanidin, peonidin, delphinidin, and petunidin, which are great for lung function.
Peppers: Peppers are high in Vitamin C, a powerful antioxidant. Vitamin C nutrients are particularly important for those with poorer lung health, such as smokers. Cigarette smoke damages the body’s antioxidants. Studies have found that smokers should consume an extra 35 mg of Vitamin C daily (5).
Foods that can irritate the lungs
Dairy: Dairy products like milk, cheese, and yoghurt can increase mucus production in some people. Excess mucus can clog airways and make breathing more difficult.
Fried foods: Fried foods are high in unhealthy fats, which can cause acid reflux. Acid reflux can lead to aspiration, where stomach acid gets into the lungs, irritating the airways.
Salt: Excessive salt intake can lead to fluid retention, which can exacerbate symptoms of lung conditions by increasing blood pressure and making it harder for the lungs to function efficiently.
Alcohol: Alcohol can relax the muscles in the throat, leading to acid reflux, similar to fried foods. Additionally, alcoholic drinks contain sulfites, which can cause allergic reactions or exacerbate asthma symptoms.
Avoiding or moderating the intake of these foods can help minimise lung irritation and improve overall respiratory health.
How to clean your lungs
Cleaning your lungs can help when exposed to irritants, such as air pollution and tobacco smoke. Cleansing your lungs can also help if you suffer from a respiratory condition. Here are a few simple ways to clear your lungs:
- Steam therapy: Steam inhalation involves inhaling water vapour to open your airways, loosen mucus, and relieve other cold and flu symptoms. During colder months, it is one of the best ways to moisten the mucous membrane and help blood flow.
- Draining mucus from your lungs: Lying in different positions and controlling your breathing can help alleviate mucus from your lungs. Alternatively, you can control your coughing to help clear your lungs; this is specifically helpful to those suffering from COPD and Emphysema.
- Green tea: Green tea contains antioxidants that can help reduce inflammation and irritation in your lungs. A study found that consuming two cups of green tea daily reduced the risk of developing COPD (6).
- Anti-inflammatory foods: Certain foods can reduce inflammation, make breathing easier and help with congestion. Some of these anti-inflammatory foods include turmeric, walnuts, olives and lentils.
Nasal Irrigation for better airflow
Nasal irrigation is a technique used to flush out the nasal passages with a saline solution.
While nasal irrigation primarily targets the nasal cavity and sinuses, it can indirectly benefit the lungs by promoting better respiratory health.
How allergies affect your lungs
Allergies can affect the lungs, particularly when they trigger respiratory symptoms. When a person with an allergy inhales or comes into contact with an allergen, their immune system releases chemicals such as histamine. These chemicals can cause inflammation and irritation in the respiratory system, leading to the following effects on the lungs:
Allergic Rhinitis: Also known as hay fever, allergic rhinitis primarily affects the nose and sinuses but can also have secondary effects on the lungs. When allergens are inhaled, they can cause nasal congestion, sneezing, and itching. Consider a nasal wash such as the SinuPulse Elite to cleanse your sinuses and reduce discomfort.
Asthma: Allergies are a common trigger for asthma symptoms. When allergens, such as pollen, dust mites, or pet dander, enter the airways, they can cause the muscles around the air passages to tighten, resulting in difficulty breathing, wheezing, coughing, and shortness of breath. Using a nebuliser can help relax the muscles in your airways and relieve asthma symptoms.
How to check your lungs are healthy at home
If you constantly feel short of breath and are worried, you could suffer from a respiratory condition. If you wake up tired, choke in your sleep, or snore, you could have Sleep Apnoea. This sleep disorder causes you to stop breathing during sleep as your airways become blocked.
The Sleep Apnoea Test
A quick and easy way to confirm if you do or do not have Sleep Apnoea is by taking a sleep test.
The test requires one night of sleep data, and the results are sent to you within two working days.
If Sleep Apnoea is detected, our in-house clinicians can walk you through your treatment options and answer any questions you may have.
Wrapping up
It takes time to see a notable difference, but persevering with lifestyle adjustments can help your lungs reap the benefits.
Managing your lifestyle choices and treatment methods can help improve your lung capacity and minimise the risk of developing respiratory conditions. If you think you could have Sleep Apnoea take our In-Home Sleep Test or contact us for more advice.
Related pages:
Nebulisers all you need to know
Smoking and its Impact on Sleep Apnoea
What foods promote good sleep?
About Our Editorial Team
Written By,
Danielle Mahri, Staff Writer
Danni is a degree-educated content writer who works closely with our clinical and customer services teams to ensure every article is well-researched and accurate. Each article is written to educate, help, and advise on Sleep Apnoea, spread awareness, and encourage treatment.
Medically Reviewed By,
Jay Gadher, Clinical Manager
Jay is an experienced Respiratory and Sleep Clinical Scientist. He completed his BSc in Healthcare Science, which has allowed him to gain expertise in scoring sleep studies. His knowledge and insights about sleep science and human health ensure every article reflects the latest data.
References
- World Health Organisation, Air Pollution. Available at: https://www.who.int/health-topics/air-pollution#tab=tab_1. Accessed: June 2023.
- Henrohn D, Björkstrand K, Lundberg JO, Granstam SO, Baron T, Ingimarsdóttir IJ, Hedenström H, Malinovschi A, Wernroth ML, Jansson M, Hedeland M, Wikström G. (2018). Effects of Oral Supplementation With Nitrate-Rich Beetroot Juice in Patients With Pulmonary Arterial Hypertension-Results From BEET-PAH, an Exploratory Randomized, Double-Blind, Placebo-Controlled, Crossover Study. J Card Fail. Available at: https://pubmed.ncbi.nlm.nih.gov/30244181/. Accessed: 13.08.2024.
- Semba RD, Chang SS, Sun K, Talegawkar S, Ferrucci L, Fried LP. ( 2012 ). Serum carotenoids and pulmonary function in older community-dwelling women. J Nutr Health Aging. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4035113/. Accessed: 13.08.2024.
- Butland BK, Fehily AM, Elwood PC. (2000). Diet, lung function, and lung function decline in a cohort of 2512 middle aged men. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1745677/. Accessed: 13.08.2024.
- National Institutes of Health. (2021). Vitamin C: Fact Sheet for Health Professionals: Available at: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Accessed: 13.08.2024.
- Oh CM, Oh IH, Choe BK, Yoon TY, Choi JM, Hwang J (2018). Consuming Green Tea at Least Twice Each Day Is Associated with Reduced Odds of Chronic Obstructive Lung Disease in Middle-Aged and Older Korean Adults. Available at: https://pubmed.ncbi.nlm.nih.gov/29378037/. Accessed: June 2023.