Know the Age of Your Lungs and Effectively Improve Their Health
Lung health is a crucial aspect that often goes unnoticed in everyday life. However, understanding the condition of these vital organs and how to keep them in good shape can make a significant difference in quality of life. Recently, an international team of respiratory health experts conducted a revealing study on how lung function varies over time. This article explores how the "age" of the lungs can be determined and offers practical tips for improving their health.
How old are your lungs really?
The lungs are constantly exposed to a variety of pollutants, microbes, and allergens with every breath, which can damage these organs and accelerate their aging. According to a study published in May, which analyzed data from approximately 30,000 people throughout the 20th century, lung function peaks between the ages of 20 and 25. In this context, women usually reach their maximum lung capacity a few years earlier than men, both starting to experience a decline after this stage.
Judith García-Aymerich, a professor at the Barcelona Institute for Global Health and the study's leader, indicates that this decline in lung function is part of biological aging. Factors such as tobacco use, pollution, and respiratory diseases, like asthma, can contribute to this deterioration. Maintaining good lung capacity in adolescence and into your 20s is crucial for resisting chronic lung diseases in the future and even influences other aspects of health, such as the immune system, weight, and brain health.
How to measure lung health at home?
While professional studies use expensive equipment to assess lung health, a simple test can be done at home. For this, you will need the following:
- A large plastic bottle
- A bucket or bathtub
- A marker
- A piece of rubber tubing
Steps to follow:
- Measure 200 ml of water, pour it into the bottle, and mark the level.
- Add another 200 ml of water, mark the new level, and repeat until the bottle is full.
- Fill the bucket or bathtub with water, submerge the filled bottle, and position it upside down.
- Insert the rubber tube into the neck of the bottle.
- Breathe deeply and blow into the tube.
- Count how many lines of water you can draw from the bottle.
- Multiply the number of lines by 200 ml. This value is your vital capacity, or forced vital capacity (FVC), which represents the maximum volume of air you can exhale after inhaling as much as possible.
English surgeon John Hutchinson pioneered the use of this term in the 1840s, observing that those with lower respiratory capacity tended to live shorter lives. The American Lung Association indicates that FVC can decrease by about 0.2 liters per decade related to aging in healthy individuals. A healthy FVC is considered to be between 3 and 5 liters.
It is important to note that low readings do not always indicate serious problems; many people have difficulty fully emptying their lungs. Another simple test is to time your exhalation while at rest. You should be able to exhale slowly for at least 11 seconds.
Factors affecting lung health
As one ages, the elasticity of lung tissue decreases, respiratory muscles weaken, and the rib cage undergoes changes that limit the expansion and contraction of the lungs. This loss of lung function can lead to symptoms such as shortness of breath and serious conditions such as chronic obstructive pulmonary disease (COPD), characterized by a significant decline in lung function.
Lung health is also associated with a wide range of health problems, including high blood pressure, autoimmune diseases, weakness, and cognitive decline. Dawn Bowdish, a professor at McMaster University in Canada, emphasizes that the lungs are closely linked to the cardiovascular system and the immune system.
How to improve lung health
There are various strategies to strengthen lung health and mitigate age-related deterioration:
Regular exercise
Physical activity can help reduce airway inflammation and improve respiratory muscle strength. It is advisable to incorporate breathing exercises into your daily routine.
Balanced diet
Reducing salt intake can be beneficial, as excess salt may increase lung inflammation. Including foods rich in omega-3s, antioxidants, and vitamins C and E in your diet can help protect the lungs.
Quit smoking
Smoking is a significant risk factor for lung health, so quitting smoking is one of the most effective decisions to keep the lungs in good shape.
Weight management
Maintaining a healthy weight and avoiding abdominal fat accumulation are crucial, as excess fat can hinder lung capacity.
Respiratory muscle training
For decades, respiratory muscle training has been researched using resistance devices. A device approved by the UK's National Health Service, known as Powerbreathe, has proven effective in improving respiratory function. Studies suggest that two daily sessions of 30 breaths can strengthen respiratory muscles.
Singing and playing instruments
Other research suggests that singing or playing a wind instrument can be beneficial for lung health. This activity encourages the controlled use of respiratory muscles, which can result in better lung function.
Medical Consultation
If there are concerns about lung health, it is advisable to undergo more precise medical tests to evaluate lung function. A spirometer is the device used in clinics to measure FVC and other respiratory parameters.
The accuracy of lung health assessment becomes vital, especially if abnormal symptoms of shortness of breath are experienced.
Conclusion
Lung function tends to decrease with age, but maintaining healthy habits can help optimize lung health. From regular exercise to proper nutrition and eliminating harmful habits, there are multiple routes to take. Being informed and proactive about respiratory health can make a significant difference over the years.
For more information on how to take care of your health, I invite you to keep reading on my blog.
