If you often feel nervous, have a racing heartbeat, shaky hands, shortness of breath, or struggle to sleep at night, it might be a sign that something is off with your health. Conditions such as heart disease, asthma, and anxiety could be involved. When it comes to respiratory symptoms, one key indicator is how well your body handles oxygen. If your body isn’t getting enough oxygen, your heart rate may increase in an attempt to deliver more oxygen quickly. Breathing is a vital sign—everyone has their own limit when it comes to breathlessness, and this limit is directly linked to your overall physical fitness. The better your fitness level, the less likely you are to feel out of breath.
**Try Testing Your Lung Function?**
**â– TEST 1 â– **
- Can you climb two flights of stairs without needing to stop for a rest?
- Can you walk 500 meters (about 750 steps) without stopping?
If you can do either of these, your lung function is likely in good shape. However, if you find yourself gasping for air or wanting to stop mid-task, your lungs may not be functioning optimally. Occasionally, this could be due to heart issues. It’s a good idea to perform this test occasionally—if you notice any negative changes, it could be an early sign of declining lung function. Rapid breathing during exercise reflects how well your internal organs are working together, and if it’s not ideal, it may indicate some underlying issues.
**â– TEST 2 â– **
Place your left and right hands on the same finger—nails touching. There should be a small gap between the fingers. If you can't see the gap, it might be a sign of "clubbing" of the fingers, which can indicate issues with the lungs, heart, or intestines. These conditions can cause blood vessels to widen, leading to swelling under the nails.
**Daily Health Tips for Better Lung Function**
**1. Practice Deep Breathing**
Newborns and young children naturally breathe using their diaphragms. As we grow, many people start breathing more from their chests due to chest muscle development and increased stress responses. Try lying flat on your back, placing one hand on your chest and the other on your abdomen. Which hand rises when you take a natural breath? If it's your abdomen, you're breathing correctly. If it's your chest, try learning abdominal breathing. Inhale through your nose, allowing your belly to expand like a balloon. People who are used to chest breathing may need time to adjust. Start practicing once or twice a day, for three to five minutes each time. This not only improves breathing efficiency but also benefits overall body functions and reduces stress.
**2. Avoid Air Pollution**
In addition to learning proper breathing techniques, it's important to be mindful of what you inhale. Whenever possible, avoid polluted air. Smoking is well-known for its harmful effects, but even being in a smoky environment for just one hour is equivalent to smoking four cigarettes. Other sources of pollution include traffic, factories, carbon monoxide, mold, asbestos, and dust mites. These tiny particles can bypass the body’s natural defenses and enter the lungs. If they aren’t cleared by the immune system, they can lead to inflammation or asthma. If avoiding polluted air is difficult, consider using an air cleaner—both natural and man-made options can help improve indoor air quality.
**3. Use an Air Cleaner**
There are many types of air cleaners available today. You don’t need something overly complex—basic filtration is sufficient. The presence of fragrance is not essential. Some natural air purifiers, like certain plants, can also help clean the air. NASA research has shown that plants such as the spider plant, golden pothos, and peace lily can remove airborne toxins and improve oxygen levels. Keeping more plants at home not only enhances air quality but also benefits your eyes, mood, and overall well-being.
**4. Take Care of Your Diet**
A healthy diet can support lung function, especially for those with chronic respiratory conditions. Foods like fruits, vegetables, fish, and whole grains are beneficial. Vitamin D, particularly D3, is good for the respiratory system. While sunlight helps the body produce vitamin D, winter sun may not be sufficient. To check if your winter sun is strong enough, stand in the noon sun. If your shadow is shorter than you, the sunlight is strong enough to help your body make vitamin D. If you suffer from asthma, magnesium supplements (around 400 mg per day) may help. If you often cough up thick mucus from your lungs, consider N-acetylcysteine (NAC), which helps the body produce glutathione—a powerful antioxidant that supports respiratory health.
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