Diet and exercise may help keep lungs working better
New research links plant-heavy eating and regular activity to slower declines in breathing capacity.
By Amelia Foster ·
Simple daily habits may protect lung health as winter approaches.
Dr. David Dunaief, a lifestyle medicine physician, reports that specific dietary and physical choices can help preserve respiratory function. Avoiding tobacco and vaping remains the primary step. Beyond that, eating nutrient-dense foods and exercising regularly show measurable benefits for people with asthma, COPD, and other chronic conditions.
Dietary patterns rich in plants appear to slow the decline of lung capacity over long periods. A randomized controlled trial found that asthma patients who ate five servings of vegetables and two servings of fruit daily had better lung function after 14 days than those who ate less. The high-antioxidant group also showed lower inflammation markers at 14 weeks. Participants in the low-antioxidant group were more than twice as likely to suffer an asthma exacerbation.
Long-term data supports these short-term findings. An analysis of the CARDIA Study tracked diets over 20 years. Researchers found that a plant-centered diet was associated with less loss of lung function, even after adjusting for age and other lifestyle factors. The Lifelines Cohort Study produced similar results, linking higher diet quality to better breathing outcomes in people with asthma or COPD.
Physical activity also improves how efficiently the body uses oxygen. A study of healthy women aged 65 and older showed that 20 minutes of high-intensity exercise three times a week improved key lung function indicators in 12 weeks. The routine included a 15-minute warm-up, intense treadmill work, and 15 minutes of stretching. Doctors note that patients can achieve similar results by walking uphill, jumping, or dancing at home.
Breathing exercises offer another tool for lung maintenance. An incentive spirometer encourages slow, deep inhalation to help expand underinflated air sacs. A small study involving 10 healthy adults found that taking 50 deep breaths daily for two weeks increased lung function. Other research on COVID-19 patients showed that using the device three times a day led to a 16 percent increase in maximal inspiratory volume over 30 days.
These findings suggest a combined approach of diet, exercise, and breathing drills can support respiratory health.
Source: TBR News Media
