Boost Your Lung Health Naturally with Diet This No Tobacco Day

Tobacco in any form is injurious to our health. Smoking cigarettes is one of the most common forms of tobacco that is used globally. The addiction to smoking damages your airways and can make you suffer from lung disease. Most cases of lung cancer result due to smoking. COPD, such as chronic bronchitis and emphysema, are the most common lung diseases resulting due to smoking. Besides cigarette smoking, all other forms of tobacco contain nicotine and can make you suffer from addiction and health issues. So, it is strongly recommended to avoid tobacco to improve and maintain lung health and overall good health. For this purpose, World Health Organization celebrates the 31^st of May as World No Tobacco Day every year. This global awareness day is observed to inform the public about the dangers of using tobacco, the commercial practices of tobacco companies, the role of WHO to combat the tobacco epidemic, and what all of us can do to improve our health and living and safeguard future generations. This year, World No Tobacco Day will be observed in all countries on 31^st May 2023. The theme of this world health awareness day this year is “We need food, not tobacco.” Adding certain foods to your diet and avoiding the consumption of certain foods can help improve your lung health and protect you against potential health risks. So, you might be wondering which are the best foods for the lungs and which foods to avoid, aren’t you? Discover all about it by reading this informative blog below.

5 Food Types That Promote Lung Health:

While quitting tobacco and trying to boost your lung health, adding foods of these healthy food groups to your diet can help boost your lung health.

1. Fresh Produce:

Fresh vegetables and produce are rich in vitamins, fibre, and minerals that help you stay in shape and in good health. Some of them are the best foods for lung health. Enrich your diet with grapes, berries, pineapples, broccoli, tomatoes, and peas.

2. Potassium Food Sources:

Potassium regulates your blood pressure, minimizes water retention, and improves lung function. So, include potassium food sources, such as beets, bananas, tomatoes, and leafy greens in your diet.

3. Proteins:

Proteins are essential for having a strong body and strengthening your immune system. Eating protein food sources twice daily helps strengthen your respiratory system and supports your lung health while you get rid of tobacco. Eggs, beans, seeds, fish, and nuts are some healthy lung foods that you can add to your diet. Eggs help you recover from respiratory infections and offer you anti-inflammatory benefits.

4. Healthy Fats:

Healthy fats include polyunsaturated and monounsaturated fats that are usually sourced through plant sources. These healthy fats are devoid of cholesterol. Eating foods containing these healthy fats can minimize your inflammation, manage blood pressure, and improve your health that will help you breathe easier while trying to improve lung health. So, add avocadoes, nuts, olive oil, and eggs to your healthy lung diet.

5. Complex Carbohydrates:

The high fibre content in complex carbohydrates helps manage blood glucose levels and improves digestion. They provide you with good energy and prevent undesirable weight gain. So, replace simple carbohydrates with complex carbohydrates. Candies and table sugar are some of the simple carbs that can lead to hypertension and obesity. So, avoid them. Instead add whole-grain bread, brown rice, whole-wheat pasta, and peas to your diet when trying to improve lung health.

5 Foods that Improve Lung Health:

Here’s a quick rundown of the nutritious foods that can help improve your lung health when quitting tobacco.

1. Apples:

Quercetin content in apples helps minimize lung inflammation and reduces lung damage resulting due to smoking. So, make sure that you eat an apple a day or a minimum of five apples a week to lower the risk of the development of COPD (Chronic obstructive pulmonary disease).

2. Beets:

Beet greens and beetroot improve your lung function, relax blood pressure, and optimize the intake of oxygen. So, they are one of the best foods good for the lungs and breathing. They are packed with vitamins, potassium, magnesium, and essential nutrients that help promote lung health.

3. Tomatoes:

Abundant in lycopene, fresh tomatoes help improve lung function. The intake of tomatoes helps reduce lung decline and inflammation of the airways naturally. So, tomatoes are one of the best foods good for the lungs.

4. Pumpkin:

The high carotenoid content in fresh pumpkins helps improve lung function when you are quitting tobacco. Carotenoids also provide you with antioxidant and anti-inflammatory benefits that help improve your relief and health. So, include pumpkins in your diet.

5. Leafy Greens:

Kale, mustard greens, and spinach are some healthy lung foods that are rich in potassium, iron, calcium, and vitamins. Consuming fresh leafy greens offers you antioxidant and anti-inflammatory benefits that help minimize lung inflammation and promote lung health.

5 Lung-Damaging Foods That You Should Avoid:

While you should add the above best foods for the lungs to your diet, you should refrain from eating fried foods and high-calorie foods to improve your lung health and soothe the symptoms of lung conditions.

1. Salty Foods:

High sodium content in salty foods leads to fluid retention which can make people with poor lung health harder to breathe. Eventually, they may suffer from shortness of breath. To reduce the consumption of sodium, cut back on potato chips, salty seasonings, and other foods with high salt content. Check labels on the foods for sodium content.

Substitute: Garnish your food with herbs and spices instead of salt.

2. Processed Meats:

The nitrates content in processed meats, such as cold cuts and cured meats, increases the risk of COPD. This is why processed meats are one of bad foods for the lungs. So, refrain from eating deli meat. If at all you happen to buy meat, look for a “no nitrates added” label on the package.

3. Dairy Products:

On consuming milk, casomorphin results due to the digestion of casein, which is a milk protein. The production of casomorphin increases the levels of mucous and phlegm that your body produces. So, you may suffer from coughing, wheezing, and pain, particularly if you have COPD. So, when trying to improve lung health, try to avoid dairy products.

Substitute: Replace dairy milk with soy, oat, or almond milk

4. Soda:

Smoking and the intake of soda can increase the risk of cardiovascular diseases. Soda is also harmful to people suffering from lung disease. Soda contains carbon dioxide which can make the people consuming soda suffer from bloating and gas, thereby making it difficult for them to breathe. Also, high sugar content in soda can lead to weight gain and increase inflammation; both of these can aggravate COPD symptoms.

Substitute: Replace soda with non-carbonated beverages, such as tea or natural juices.

5. Fried Foods:

Fried foods are loaded with unhealthy fats that can lead to bloating and other digestive discomforts resulting in pushing on the diaphragm. Bloating can also make you suffer from lung discomfort. Over time, fried foods can cause elevated bad cholesterol levels and weight gain. These will not only affect your overall health but also worsen your respiratory symptoms when your lung health is already hampered due to smoking. So, avoid eating onion rings, French fries, and other fried foods when trying to quit smoking.

Also, avoid beer and alcohol to maintain your lung health good.

Now that you know which are healthy lung foods and bad foods for the lungs, plan your diet accordingly when trying to quit smoking. Let’s spread the word this World No Tobacco Day about the right diet to boost your lung health so that a maximum number of people worldwide can benefit from it. The guidance of certified dieticians, such as health experts at Health Total, can help you receive a customized diet for lung health. Our diet plan not only helps strengthen your respiratory system but also manages your weight, satisfies your nutritional requirements, boosts your immunity, and prevents or lowers potential health risks. So, be quick, reach out to us at Health Total and breathe easy with our personalized healthy lung diet.

Sign up for a FREE consultation with Health Total experts to get more tips for improving your lung and respiratory health with diet or managing any other health condition. Call toll-free at 1-800-833-171709 and Book Free Consultation!