How to keep the respiratory system healthy – 23 proven tips

how to keep the respiratory system healthy

Updates: 02/15/2024

The respiratory system is among the major body systems. Without it, people would probably not live at all. It is a sensitive system in that if its functionality reduces even to a slight proportion, then it becomes compromised. You can improve your respiratory health in different ways beyond not smoking. This article will provide you with top tips on how to keep the respiratory system healthy that allow you to live a long life with less risk of develop a respiratory disease.

23 Proven Tips On How To Keep The Respiratory System Healthy

1. Eating More Foods Rich In Iron

how to keep the respiratory system healthy

People will need iron to build the protein hemoglobin, which forms red blood cells. In turn, red blood cells carry oxygen from your lungs to your body tissues. With no sufficient iron, you cannot move oxygen you inhale throughout the bloodstream that renders your respiratory system incapable of performing its job. Top foods high in iron include:

  • Dried herbs (thyme, black pepper, parsley, spearmint, marjoram) – 124mg (687% dv) of iron per 100 grams
  • Fortified cereals – 68mg (376% dv) of iron per 100 grams
  • Cocoa powder – 36mg (200% dv) of iron per 100 grams
  • Spirulina (dried seaweed) – 29mg (158% dv) of iron per 100 grams
  • Mollusks (mussels, oysters, clams) – 28mg (155% dv) of iron per 100 grams
  • Bran – 19mg (103% dv) of iron per 100 grams
  • Liver (chicken, turkey, pork, lamb, beef) – 18mg (100% dv) of iron per 100 grams
  • Squash & pumpkin seeds – 15mg (83% dv) of iron per 100 grams
  • Caviar (fish eggs) – 12mg (66% dv) of iron per 100 grams
  • Dark chocolate – 17mg (97% dv) of iron per 100 grams

Your body will increase its iron absorption in case you take some vitamin C supplements or consume vitamin C containing foods simultaneously. However, you need to keep away from taking calcium supplements simultaneously when you eat foods rich in iron. Here are top vitamin C containing foods you should eat with iron rich foods: acerola cherries, rose hips, dried herbs and spices, gold kiwi fruit, scotch kale, red chili, fresh herbs (thyme), blackcurrants, sweet yellow peppers, guavas, peas (mange tout), papaya, tomatoes (cooked), citrus fruits (oranges), broccoli, and kiwi (green).

See more: Top 23 Iron Rich Vegetables And Fruits For Babies And Pregnant Women

2. Add Fatty Fish To Your Daily Diet 

how to keep the respiratory system healthy

Some kinds of fatty fish including albacore tuna, salmon, herring, flounder, lake trout, sardines and halibut are very rich in omega 3 fatty acids. Fatty acids are the healthy fats that are associated with the improved heart health & brain function. Omega-3 fats can improve the breathing difficulty & other asthmatic symptoms. Here are top foods rich in omega 3 fatty acids to add into your daily diet plan:

  • Seafood (oysters) contains 1648mg of omega 3 fatty acids per 100 gram serving
  • Oily fish (mackerel) contains 2948mg of omega 3 fatty acids per 100 gram serving
  • Smoked salmon contains 3010mg of omega 3 fatty acids per 100 gram serving
  • Fish roe (caviar) contains 6820mg of omega 3 fatty acids per 100 gram serving
  • Walnut oil (walnuts) contains 9080mg of omega 3 fatty acids per 100 gram serving
  • Chia seeds contains 35660mg of omega 3 fatty acids per 100 gram serving
  • Flaxseed oil (cold pressed) contains 106817mg of omega 3 fatty acids per 100 gram serving
  • Salad dressings & mayonnaise contains 10794mg of omega 3 fatty acids per 100 gram serving
  • Margarine (non-hydrogenated) contains 9716mg of omega 3 fatty acids per 100 gram serving
  • Spices (mustard seed) contains 3792mg of omega 3 fatty acids per 100 gram serving
  • Herbs (dried parsley) contains 3736mg of omega 3 fatty acids per 100 gram serving
  • Crackers contains 3031mg of omega 3 fatty acids per 100 gram serving
  • Avocado oil contains 957mg of omega 3 fatty acids per 100 gram serving
  • Wheat germ oil, rice bran oil and oat oil contains 6900mg of omega 3 fatty acids per 100 gram serving
  • Spirulina contains 823mg of omega 3 fatty acids per 100 gram serving
  • Peanut butter (added omega-3) contains 6027mg of omega 3 fatty acids per 100 gram serving
  • Wheat germ contains 723mg of omega 3 fatty acids per 100 gram serving
  • Vegetable and sweet potato chips contains 2127mg of omega 3 fatty acids per 100 gram serving
  • Olive oil contains 761mg of omega 3 fatty acids per 100 gram serving
  • Popcorn contains 853mg of omega 3 fatty acids per 100 gram serving
  • Fontina cheese contains 790mg of omega 3 fatty acids per 100 gram serving

See more: Health Benefits Of Salmon Fish – The Most Common Health

If you want to discover other tips on how to keep the respiratory system healthy, keep reading!

3. Regular Eating Chicken Soup 

how to keep the respiratory system healthy

Herbal teas, soups and broth all can promote the hydration and help the body in flushing toxins away through urine. Chicken soup can be a helpful dietary remedy for your colds, your mucus and your sore throats that are linked to respiratory conditions. In addtion, chicken in soup can provide amino acids that help enhance the lean tissue repair & physical strength. Therefore, another way on how to keep the respiratory healthy is eating protein-rich soups that include fish, beans, lentils, and turkey breast. In addtion, you should add vegetables into your soups for providing additional antioxidant benefits.

See more: Nutritional Benefits Of Chicken – Best Health Benefits Ever

4. Eating More Seasonal Fruits & Vegetables 

how to keep the respiratory system healthy

Vegetables and fruits supply a rich amount of antioxidants and other nutrients that can support the ability of your immune system to protect the body from disease, infections, and toxins, which are associated with cancer. Doctors recommend that people should apply an antioxidant rich diet when they have chronic conditions including asthma. The vitamin C antioxidant is prevalent in citrus fruits and juices, red bell peppers, papaya, kiwifruit, cabbage, leafy greens, and Brussels sprouts. This antioxidant may provide a help in alleviating inflammation in the respiratory system. In most cases, you should regularly incorporate colorful, various, whole fruits & vegetables that tend to give you the greatest antioxidant benefits to your daily meals & snacks!

See more: 35 Healthiest Fruits And Vegetables In The World To Eat & Juice

5. Add Garlic Into Your Meals 

how to keep the respiratory system healthy

Galic is often used for combating respiratory & other infections like viral illnesses. This spice contains a wide range of compounds including allicin, which shows potent antibacterial & anti-viral activity. Many studies have indicated that garlic can promote overall immune health, and it is active against some specific bacterial infections of your respiratory tract. In addition, it can bolster the ability of your respiratory tract to protect against viral infection. Moreover, garlic adds a great flavor to your foods, minimizes the need for creamy and salt dressings.

See more: Benefits Of Garlic To Human Body’s Health

You will find out other easy ways on how to keep the respiratory system healthy if continue reading the next part of this writing!

6. Regular Eating Yogurt 

how to keep the respiratory system healthy

Kefir and yogurt are cultured milk products, which provide a rich amount of calcium, protein, and probiotics — friendly or healthy bacteria, which promote the digestive wellness. Probiotics can help you in preventing respiratory infections. In addition, probiotics can help you reduce your severity or frequency of cold symptoms. If you want to utilize maximum benefits of probiotics, you should consume kefir and/or yogurt with “live active cultures,” including lactobacillus routinely.

See more: 18 Health And Beauty Benefits Of Yogurt Consumption

7. Try Supplements To Support Your Respiratory Health Nutritionally 

how to keep the respiratory system healthy

Taking a sumpplement is one of the easiest ways on how to keep the respiratory system healthy. If you want to prevent some serious lung diseases, you need to make sure that you take a proper amount of multivitamins including vitamin B12, B6, and folic acid per day. You can add a supplement of vitamin B complex to your daily diet plan.

Some supplements that are helpful for the respiratory health are:

  • Quercetin
  • Bromelain
  • Astragalus
  • Grape seed extract
  • Green tea extract

See more: 14 Positive And Side Effects Of Supplements On The Body – How To Take Supplements Right

8. Increase Your Walking Speed 

how to keep the respiratory system healthy

If increase your walking speed you will automatically live longer. If you notice you cannot speed up, this can be an indicator, which shows that you have a health issue. You should try picking up the walking speed. If you feel yourself really struggling, you need to have a talk with a doctor about what can be going on.

See more: 18 Health Benefits Of Walking Everyday Outside Instead Of Driving

9. Filter Your Home’s Air 

how to keep the respiratory system healthy

Filtering your home’s air is one of easy ways on how to keep the respiratory system healthy. Some common sources of pollutants in your home include:

  • Building materials
  • Carpeting
  • Asbestos-containing insulation
  • Tobacco products
  • Pressed-wood cabinets & furniture
  • Pesticides
  • Household cleaning & personal care products
  • Air fresheners

Temporarily, air pollutants may contribute to respiratory irritation and asthma. In the long time, they are associated with respiratory diseases. Together with eliminating the air pollution sources & increasing ventilation, you should purify your home’s air by applying an effective air cleaner, a smart way to improve the respiratory health.

See more: Quit Marijuana The Complete Guide

10. Do Not Skip Your Morning Tea Or Coffee 

how to keep the respiratory system healthy

Caffeine is a bronchodilator that means it can help you to open the airways in the lungs, and then allow you to breathe easier. Some studies found that even a small amount of caffeine such as your morning black tea and coffee, can improve your lung function for about 4 hours.

See more: Health Benefits Of Coffee And Milk On Human Body 2024

11. Pay Attention To Your Breaths! 

how to keep the respiratory system healthy

Another way on how to keep the respiratory system healthy is to pay attention to your breaths per day. With every breath you take, smoke, irritants and air pollutants can enter the lungs, and then cause damage. Therefore, you should consume antioxidant-rich foods as well as avoid pollutants to keep your lungs strong and healthy. Similarly, it is important to make your immune system healthy, because this is the best defense of your body to keep your lungs functioning optimally and healthy.

There are a lot of other simple yet effective ways on how to keep the respiratory system healthy presented in the next part, so keep reading!

12. Add Hot Peppers Into Your Meals

how to keep the respiratory system healthy

Chili peppers including serrano, jalapeño, or poblano contain a moderate level of the compound capsaicin that makes peppers burn when you put in your mouth, and that helps clear out your sinuses. You can add these types of pepper to your soups & many other dishes to help open up the clogged airways as well as promote the better drainage of sinuses that in turn helps you eliminate viruses, infectious bacteria, the mucus & cellular debris. In addition, pepper is a great source of vitamin C, a powerful antioxidant, which benefits the immune response, reduces the duration of your respiratory symptoms and provides some instant effects against influenza.

See more: Benefits Of Spices And Herbs & Their Uses In Cooking Food

13. Stop Smoking

how to keep the respiratory system healthy

It is important for you to avoid smoking and second-hand smoking. Quitting smoking is the most effective method you can take to keep your respiratory healthy. Inhaled smoke can damage your cilia, hair-like fibers in the trachea that prevent allergens, mucus, and dirt from reaching your lungs.

Every cigarette includes over 4000 harmful substances which decrease the functioning capacity of the lungs. If you are not a smoker, beware of the effects of inhaling second hand smoke. According some studies, passive smoking exposure is linked to chronic respiratory diseases, like bronchitis.

14. Eat Less Fatty Foods And Follow A Balanced Diet

how to keep the respiratory system healthy

Making some changes in the current diet plan will help you improve respiratory system naturally. High-fat foods can trigger asthma attacks while interfering with medication taken by sufferers of respiratory diseases. In order to enhance your defenses, you had better consume foods which are packed with various vitamins, minerals, and antioxidants. In fact, vitamin works effectively in reducing inflammation and fighting off the oxidative damage caused by cigarette smoke. Thus, snacking on fruits, nuts, or adding fresh vegetables as well as grain to your meals are good nutrition ideas for better respiratory system.

In other words, if you want to prevent respiratory diseases beforehand, it is better to avoid consuming dairy product regularly because there might be a link between the increased formation of mucus and the blocking of airways. Additionally, a large number of individuals are allergic to dairy products and to the antibiotics present in milk. So, drinking milk could lead to asthma attacks and also contributes to the poor health of the respiratory system. There are many alternatives for the lactose intolerant. If you still want to drink milk, then consider to replace cow’s milk with almond, rice, or soya milk.

15. Identify Your Common Allergens

how to keep the respiratory system healthy

The most popular allergens are pollen, dust mites, mold, and animal dander. Because most of them are found at home, so it is critical for you to have a cleaning routine in your own house.

  • Vacuum or sweep your floors daily in order to reduce dust buildup. Also, damp dust all surfaces frequently. That contains furniture, blinds, shades, curtains, air-conditioning filters. Installing hardwood flooring will eradicate about 90% of dust mites. This is the best option because allergens are not trapped in hard surfaces as the way they do in carpets. In case that your house is carpeted, keep in mind that vacuuming alone cannot help you get rid of dust mites completely. Make sure that your carpet is frequently cleaned with carpet powders. When vacuuming, you had better use a face mask which covers your nose and mouth to prevent inhaling allergens that blow around in the air while you are dusting.
  • You can invest in good allergenic dust covers for your mattresses and pillowcases. Ideally, your bedding should be washed weekly in hot water. Synthetic fabrics will be a good material of the bedding. This will keep dander as well as dust mites at bay.
  • Next, you should make use of a humidifier to add moisture to the home air. Dry air in your home might cause scratchy throat or coughing. A humidifier will prevent that by distributing moisture throughout the home. It is good for you to set the humidifier from 50 to 60 percent humidity in order to avoid adding too much moisture to the air, as this will encourage mold growth. Clean the humidifier’s water basin each day with hot water for preventing bacteria from developing inside it. Ambient temperature also plays an important role in allergens accumulating. It is ideal if your home is kept between 18 and 20 degrees.
  • If you plant trees in your home, keep in mind that the soil is usually plagued by mold spores. Try to limit the quantity of indoor plants as well as add a moisture-proof barrier to the soil.

If you want to get rid of seasonal allergies, then do not overlook free tips in our website.

16. Keep A High Criteria Of Hygiene

how to keep the respiratory system healthy

Normally, respiratory diseases like cold or pneumonia are usually transmitted because of poor hygiene or inadequate hand washing. The bacteria and viruses harbor in various types of surface; thus, to decrease the risks of transmitting a viral respiratory disease, you need to wash the hands before eating, after using public transport, sneezing or coughing, and after using the bathroom. Take advantage of hand-sanitizer or alcohol-based antibacterial gel to reduce the risk of contracting any infectious respiratory disease.

You might not think that even telephone headsets can be a potential source of infections that many people disregard it. So, sanitizing and cleaning the telephone’s receiver and buttons, both at your workplace and at your own home are necessary for a better hygiene standard.

17. Exercise

how to keep the respiratory system healthy

Exercising is also an effective tip on how to keep the respiratory system healthy you must know. Though those people who are suffering from respiratory disease might avoid doing exercise because their problems, a lot of respiratory ailments could improve with regular aerobic exercise. You can take a walk, jog, ride bicycle, and swim in order to oxygenate the lungs and bronchi, and steadily promote the capacity of the respiratory system. Nevertheless, just beware of exercising in the polluted area. If you avoid this, you will lessen the risk of breathing in harmful fumes. If you are allergic, try not to do exercise outdoors during a hay fever season. It is the best for you if you can consult the physician before choosing a proper kind of exercise.

Check out: tips on strength training to improve physical health

18. Against Pollution

how to keep the respiratory system healthy

As studies pointed out, those people who live in a polluted area have reduced lung functioning. The urban smog causes bronchitis, asthma, and lung cancer. If you are living in a modern city, wearing a face mask regularly will protect you against pollution. This way, your respiratory system will not be affected seriously when the pollution is too high.

See: ways to stop asthma and prevent asthma attacks

19. Make Use Of Herbal Teas

how to keep the respiratory system healthy

Herbs are used as all-natural remedies for improving respiratory, in particular, and the whole body, in general, for thousands years. The most efficient infusions are those which are made of thyme, echinacea, fenugreek, liquorice, and eucalyptus. You can use hibiscus tea which contains vitamin C in order to keep your respiratory system in its mode. Have a cup of tea each day during the cold season.
Or, you can buy Pulmonaria tea to enhance your bronchi-alveolar passages. This was developed in Eastern Europe for years to defeat respiratory condition, cough, and bronchitis.

20. Stay Hydrated

how to keep the respiratory system healthy

If you stay hydrated, the lungs will dilate to make up for the water deficiency, their functioning will be laborious and weak. So, it is great for you to drink from 6 to 8 glasses of water each day to flush toxins off the respiratory system. Also, getting the right intake of fluids will assist your body in preventing mucus formation.

Yet, keep in mind that chlorinated water might induce asthma attacks. Similarly, water with fluoride also causes asthma attacks. Because most water in the cities is treated with those, so you had better drink bottled or filtered water to prevent asthma beforehand. Investing in a reverse osmosis water filter is a good idea to promote the health of your respiratory system.

21. Limit Alcohol Intake

how to keep the respiratory system healthy

Alcohol reduces the fluid in the human body, and its consumption weakens the immune system, making consumers prone to respiratory disease. If you drink alcohol regularly, your risk of suffering from pneumonia and poor respiratory health will be increased. Additionally, heavy alcohol consumption may make the lungs vulnerable to infection and blocks the upper air passages. Quit or limit alcohol consuming if you want to have better respiratory health.

22. Maintain A Healthy Weight

how to keep the respiratory system healthy

As normal, excess weight will put more stress on the lungs and compress all respiratory muscles, making them work much harder and less efficiently. Ensure that your diet is nutritionally sound, and most critically that works so you could maintain a healthy weight. No matter what exercises and nutrition plan regime you opt for, just take it seriously and lose excess pounds for a healthy weight.

23. Yoga

how to keep the respiratory system healthy

When it comes to learning how to keep the respiratory system healthy, it also means learning to improve lung capacity. Are you a shallow breather? If most of your breaths come from the chest area, then you are so. It is essential for you to learn how to take deep, long breaths which can send fresh oxygen deep into the bottom of the lungs. By this way, you will not only help the lungs function much better, but it also brings on a sense of calm. This could be quite excellent exercise for the lungs. Over time, this breathing yoga exercise will boost your lung capacity.

Keep track of your own respiratory system! Just remember that the above tips on how to keep the respiratory system healthy will not succeed if you do not have the will to pursue your target and to discipline yourself.

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