Over time, we are losing lung capacity, so we do not smoke or be exposed to climate inclemencies. It’s natural! We are at the mercy of pollutants, microbes, dust and allergens, which damage and accelerate the aging of the lungs.
In this regard, an international study reveals that lung function reaches its maximum between 20 and 25 years, varying significantly among men. While, in the case of women, lung capacity usually reaches its maximum level a few years before, and then start decreasing.
Such signal is based on data from about 30,000 people collected throughout the twentieth century, researchers indicate.
Decrease in lung function
An optimal lung function is crucial to avoid chronic diseases. The research indicates that healthy lungs are connected to a better functioning of the immune system and mental well -being.
In turn, loss of lung capacity is related to multiple health problems, including heart disease and cognitive impairment.
Judith García-Aymerich, professor at the Institute of Global Health of Barcelona and leader of the study, points out that the decline of the lungs seems to be another part of biological aging, he collects BBC World. In addition, factors such as smoking, air pollution and respiratory diseases such as asthma can aggravate this deterioration.
Evaluation and improvement of pulmonary health
Specialists recommend regular check function to detect problems early.
However, studies such as the one we refer to use expensive equipment to measure pulmonary health, but there are also simple and homemade methods how to evaluate your lungs.
Here we will describe one of them, a kind of Spirometer quite simple and with few requirements. You need A large plastic bottle, a cube or a bathtub, A marker and A piece of rubber tube.
It should be noted that it is advisable to do it in a sink or outdoors. We point out:
1. Measure 200 ml of water, turn it to the plastic bottle and mark the water level.
2. Add another 200 ml of water, mark the new water level and repeat the process until the bottle is full.
3. Fill the cube or bathtub with water and submerge the full bottle. Once inside, turn the bottle and put it face down.
4. Keeping the bottle in this position, place the rubber tube inside the bottle’s neck. It is not necessary to fit in a tight way.
5. Breathe deep and blow in the tube.
6. Tell how many water lines you can get out of the bottle.
7. Multiply the number of lines by 200 ml (for example, three lines are 600 ml). This number is your vital lung capacity, also known as the Forced vital capacity (CVF)the maximum air volume that you can exhale from the lungs after inhaling as much air as possible.
Another test that can be done at home is to evaluate your resting frequency at rest. This is to register the time you can exhale before needing to breathe again.
“Breathe completely and then tell in seconds how long you can exhale slowly. You should be able to exhale slowly for at least 11 seconds,” says John Dickinson, who runs the exercise respiratory clinic at the University of Kent.
According to the American lung association, the CVF can decrease by approximately 0.2 liters per decade due to the effects of aging, even in healthy people who have never smoked.
The research suggests that a healthy CFV is between 3 and 5 liters.
Keep healthy lungs
As we age, we experience a loss of elasticity in our lung tissue, a weakening of respiratory muscles such as diaphragm and changes in the rib cage, which limit their ability to expand and contract, researchers indicate.
“If loss of lung function is excessive, people can feel symptoms such as breathing difficulty. This can lead to a condition called chronic obstructive pulmonary disease (COPD), characterized by low levels of lung function,” says García-Aymerich.
Incorporating regular exercise and a balanced diet can have a positive impact on lung health.
For example, reducing salt intake is beneficial. Science suggests that excess salt in the diet can worsen pulmonary inflammation and fibrosis. The same, a richest diet in fish, antioxidants and vitamins C and E helps protect the walls of the lungs.
It is also advisable to avoid smoking and maintaining a healthy weight.
Innovations in respiratory training
He Force training of respiratory muscles It is essential to improve lung health. Devices like Powerbreathe And singing techniques, it has been demonstrated, they contribute to a better lung function.
Researchers at the Louis Armstrong center in New York City have been pioneers in this approach when trying to improve the lung function of people with asthma teaching them to play wind instruments, remember BBC World.
Other scientists have designed an electronic version of a type of flute called Ocarina to help improve lung function.
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