How can you strengthen the immune system and especially protect the lungs from infections? We have 5 tips ready!
To strengthen the immune system permanently, moderate endurance training – ideally in the fresh air – is a good solution. Whether running, walking or swimming – it is important that the training is carried out regularly and for at least half an hour. The aim is not to achieve top performance, but simply to feel good. Endurance sports strengthen both the immune and cardiovascular systems and thus also contribute to a larger respiratory volume.
Sounds funny at first, but it is very effective: singing strengthens the lungs! The diaphragm, abdominal, and back muscles, as well as the cardiovascular system, are demonstrably strengthened. A nice side effect is also that singing makes you happy. Mood-enhancing hormones such as beta-endorphins, serotonin, and dopamine are released and have a positive effect on the psyche. A healthy psyche, in turn, contributes an important part to a healthy body.
To support the natural flow of mucus and prevent infections, moistening the airways by inhalation can be extremely effective. An isotonic saline solution is recommended for this purpose, as it soothes and cleanses the mucous membranes, which are particularly irritated in dry heating air.
4.Targeted Breathing Exercises
Thoughtful breathing and specific breathing exercises are also a good workout for the lungs. These can be done quite easily and without equipment. Example:
Sit on a chair and let your hands hang loosely.
As you inhale, turn your palms outward, pull your arms slightly behind your body and your shoulder blades together. This creates an upright posture, giving more space to the lungs and diaphragm.
As you exhale, turn your hands back in and bring your arms slightly in front of your body again. The back should round slightly.
Perform the exercise slowly and in a controlled manner, making sure to breathe in and out consciously. Repeat the whole exercise 15 times.
Diet can also affect the function of the lungs. While healthily nourished people have a lower risk of lung disease, malnutrition, or nutritional deficiencies can result in weakened lung defenses. Respiration, in turn, provides the oxygen needed to metabolize nutrients. Fruits and vegetables containing vitamin C, such as citrus fruits, broccoli, and peppers, and vitamin E sources, such as grains and nuts, are therefore particularly important. Omega-3 fatty acids, found in fish, avocados, and soy, and phosphorus from beans, peas, and dairy products also contribute to a balanced diet and thus too strong lungs.