3 Fruits That Combat 80% Decline in Lung Health
In this article, you will learn about:
- Lung Muscle Weakness After 30
- Threefold Increase in Sudden Cardiac Death for Lung Obstruction Patients
- 3 Fruits to Salvage 80% Lung Function Decline
- Eat Fruits Whole – Avoid Juicing!
- How Smoking Damages Your Lungs and Increases Your Risk of Lung Obstruction
Table of Contents
- Lung Muscle Weakness After 30
- Threefold Increase in Sudden Cardiac Death for Lung Obstruction Patients
- 3 Fruits to Salvage 80% Lung Function Decline
- Eat Fruits Whole – Avoid Juicing!
- How Smoking Damages Your Lungs and Increases Your Risk of Lung Obstruction
- Frequently Asked Questions
- Reference
Lung Muscle Weakness After 30
As we age, our lung function declines gradually and inevitably. This is especially true for people who are exposed to air pollution, cigarette smoke, or other environmental irritants. These factors can damage the lung tissues and cause inflammation, leading to chronic obstructive pulmonary disease (COPD), a common form of lung obstruction.
Professor Jun Tamaki, a renowned respiratory specialist at Tokyo Women’s Medical University Hospital, explains that COPD is often associated with the weakening of the respiratory muscles, which are responsible for moving air in and out of the lungs. The respiratory muscles include the diaphragm, the intercostal muscles, and the accessory muscles in the neck and chest. These muscles can lose strength and endurance due to aging, lack of exercise, malnutrition, or steroid use.
When the respiratory muscles are weak, they cannot generate enough force to overcome the increased resistance in the airways caused by COPD. This results in symptoms such as coughing, wheezing, shortness of breath, excess mucus production, and chest tightness. These symptoms can impair the quality of life and increase the risk of complications such as respiratory infections, heart failure, and depression.
Threefold Increase in Sudden Cardiac Death for Lung Obstruction Patients
Lung obstruction not only affects the respiratory system, but also the cardiovascular system. The reduced airflow and oxygen exchange in the lungs can cause hypoxia, which is a condition where the body tissues do not receive enough oxygen. Hypoxia can trigger a series of responses in the body, such as increased heart rate, blood pressure, and inflammation, that can damage the heart and blood vessels.
A recent study published in the European Journal of Cardiology revealed that patients with COPD have a two to three times higher risk of sudden cardiac death (SCD) than the general population. SCD is defined as an unexpected death due to a cardiac cause within one hour of symptom onset. The study followed more than 13,000 COPD patients for five years and found that the risk of SCD increased with the severity of COPD, the frequency of exacerbations, and the presence of comorbidities such as heart failure, diabetes, and kidney disease.
Another alarming finding is that COPD patients may have a higher risk of developing lung cancer, which is the leading cause of cancer death worldwide. A meta-analysis of 24 studies involving more than 400,000 COPD patients showed that COPD was associated with a 2.4-fold increased risk of lung cancer, independent of smoking status. The researchers suggested that the chronic inflammation and oxidative stress caused by COPD may promote the initiation and progression of lung cancer.
3 Fruits to Salvage 80% Lung Function Decline
Did you know that eating certain fruits can help you breathe better and prevent lung diseases? A team of researchers from the Bloomberg School of Public Health at Johns Hopkins University discovered that eating two fresh tomatoes, apples, or bananas every day can significantly slow down the decline of lung function over time. This is especially beneficial for people who have lung obstruction, a condition that makes it hard to exhale air from the lungs.
The researchers followed more than 600 adults from Germany, the UK, Norway, and other regions for 10 years. They measured their lung function at the beginning and end of the study, and asked them about their dietary habits. They found that those who ate at least two servings of tomatoes, apples, or bananas per day had an 80% slower decline in lung function than those who ate less than one serving per day. This means that they could breathe easier and avoid complications such as shortness of breath, coughing, wheezing, and chest tightness.
What’s more, the researchers also found that former smokers who ate these fruits regularly could repair some of the damage caused by smoking. Smoking is one of the main causes of lung obstruction, as it damages the airways and the tiny air sacs in the lungs. By eating these fruits, former smokers could improve their lung function by up to 15% in 10 years, compared to those who did not eat these fruits.
How do these fruits work to protect the lungs? The researchers believe that these fruits are rich in antioxidants, vitamins, and minerals that can reduce inflammation, fight oxidative stress, and boost the immune system. These factors can help prevent and heal the damage to the lung tissue caused by smoking, air pollution, and other environmental factors.
Eat Fruits Whole – Avoid Juicing!
If you want to reap the benefits of these fruits for your lungs, make sure you eat them whole and fresh. The researchers warn that processing these fruits into juices, jams, or sauces can destroy some of the beneficial nutrients and increase the sugar content. This can reduce the protective effect of these fruits and even harm your health. For example, drinking apple juice can increase your blood sugar levels and increase your risk of diabetes, which can also affect your lung function.
Therefore, the best way to enjoy these fruits is to eat them raw, with the skin on if possible. You can also slice them and add them to your salads, yogurt, oatmeal, or smoothies. Try to eat at least two servings of these fruits per day, along with other fruits and vegetables that are good for your lungs, such as berries, citrus fruits, leafy greens, broccoli, and carrots. By doing so, you can improve your lung health and prevent lung diseases.
How Smoking Damages Your Lungs and Increases Your Risk of Lung Obstruction
Smoking is one of the most harmful habits for your lungs and overall health. It exposes you to thousands of toxic chemicals that can damage the delicate tissues of your lungs, leading to inflammation, irritation, and narrowing of the airways. Over time, this can cause permanent damage to the airways in your lungs, increasing your risk of developing serious lung diseases, such as emphysema and lung cancer.
| How Smoking Affects the Lungs | How It Increases the Risk of Lung Obstruction |
|---|---|
| Lung mucus production increases and thickens: Your body naturally produces mucus as a lubricant and protective barrier. Excess mucus can be hard to expel, clogging your airways. It can be a breeding ground for bacteria and other germs, too. | Thick and sticky mucus can obstruct the airflow in and out of your lungs, making it harder for you to breathe. It can also increase the risk of respiratory infections, such as bronchitis and pneumonia, which can further impair your lung function. |
| Cilia get damaged: Smoking reduces the number and efficiency of your cilia, the tiny hairs in your airway that keep dirt and mucus out of your lungs. Mucus is harder to clear, as well. | Damaged cilia can’t effectively remove the harmful substances from your lungs, allowing them to accumulate and damage your lung tissue. This can lead to chronic cough, wheezing, and shortness of breath, which are common symptoms of lung obstruction. |
| Alveoli get destroyed: The chemicals in cigarette smoke attack the air sacs that allow oxygen to get out to your blood and carbon monoxide to leave it. Alveoli do not regenerate, so once enough damage is done, breathing becomes—and can stay—difficult. | Destroyed alveoli can reduce the surface area of your lungs, limiting the amount of oxygen that can enter your bloodstream and the amount of carbon dioxide that can exit. This can cause hypoxia (low oxygen levels) and hypercapnia (high carbon dioxide levels), which can impair your organ function and lead to life-threatening complications. |
| Bronchial tubes get irritated and inflamed: This can lead to a long-term cough and make respiratory infections more common. | Irritated and inflamed bronchial tubes can constrict and spasm, reducing the diameter of your airways and making it harder for air to flow through them. This can cause dyspnea (difficulty breathing), chest tightness, and wheezing, which are also signs of lung obstruction. |
If you smoke, the best thing you can do for your lungs and your health is to quit as soon as possible. Quitting smoking can help prevent further damage to your lungs and reduce your risk of lung obstruction and other lung diseases. It can also improve your lung function and your quality of life.
Frequently Asked Questions
What is lung obstruction?
Lung obstruction, also known as obstructive lung disease, is a group of lung conditions that affect the airflow in and out of your lungs. It occurs when something blocks or narrows your airways, making it harder for you to breathe. Lung obstruction can cause symptoms such as coughing, wheezing, shortness of breath, and chest tightness. It can also reduce your oxygen levels and increase your carbon dioxide levels, which can have serious consequences for your health.
Some of the most common types of lung obstruction are:
- Asthma: A chronic condition that causes inflammation and constriction of the airways, often triggered by allergens, irritants, infections, or exercise.
- Chronic obstructive pulmonary disease (COPD): A progressive condition that causes permanent damage to the airways and the alveoli, often due to smoking or exposure to pollutants. COPD includes emphysema and chronic bronchitis.
- Bronchiectasis: A condition that causes abnormal widening and scarring of the bronchial tubes, often due to recurrent infections or underlying diseases.
- Cystic fibrosis: A genetic disorder that causes thick and sticky mucus to build up in the lungs and other organs, leading to frequent infections and lung damage.
Lung obstruction can be diagnosed by measuring your lung function with spirometry, a test that measures how much and how fast you can exhale air. Lung obstruction can be treated with medications, such as bronchodilators and anti-inflammatory drugs, that help open up your airways and reduce inflammation. Other treatments may include oxygen therapy, pulmonary rehabilitation, surgery, or lung transplantation, depending on the severity and type of lung obstruction.
What are the symptoms of lung obstruction?
The symptoms of lung obstruction may vary depending on the type and severity of the condition, but they generally include:
- Shortness of breath, especially during physical activities
- Chronic cough, often with mucus or phlegm
- Wheezing or chest tightness
- Frequent respiratory infections
- Lack of energy or fatigue
- Unintended weight loss or loss of appetite
- Swelling in the ankles, feet, or legs
Some people with lung obstruction may also experience episodes of acute worsening of symptoms, known as exacerbations, which can be triggered by factors such as cold weather, air pollution, allergens, or infections. Exacerbations can be life-threatening and require immediate medical attention.
How can I incorporate more fruits into my diet?
Fruits are nature’s candy, but they are also packed with vitamins, antioxidants, and fiber that can benefit your lung health. Here are some tips on how to eat more fruits every day:
- Start your day with fruits. You can add fresh or frozen fruits to your breakfast cereal, oatmeal, yogurt, or smoothie. Or you can simply enjoy a piece of fruit as a snack or dessert.
- Keep fruits handy. Wash and cut up some fruits and store them in airtight containers in the fridge. This way, you can easily grab them when you feel hungry or need a boost of energy. You can also carry dried fruits, such as raisins, apricots, or dates, in your bag or pocket for a convenient snack on the go.
- Mix and match fruits. Experiment with different combinations of fruits to create colorful and delicious salads, salsas, or compotes. You can also use fruits to add sweetness and flavor to savory dishes, such as chicken, pork, or fish.
- Try new fruits. There are so many varieties of fruits to choose from, so don’t limit yourself to the ones you are familiar with. Explore your local farmers’ market or grocery store and look for fruits that are in season, organic, and locally grown. You might discover some new favorites that you never knew existed.
By eating more fruits, you can not only improve your lung function, but also your overall health and well-being. Fruits are low in calories, fat, and sodium, but high in water, fiber, and phytochemicals that can protect you from chronic diseases, such as diabetes, heart disease, and cancer . So, make fruits a part of your daily diet and enjoy their sweet and juicy benefits.
Reference
- How Smoking Damages Your Lungs and Increases Your Risk of Lung Obstruction
- Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies
- Fruit and vegetable consumption and mortality from all causes, cardiovascular disease and cancer: systematic review and dose-response meta-analysis of prospective cohort studies
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