Faridabad pulmonologist shares easy methods to reverse lung injury from air air pollution and smoking: ‘Brisk strolling or train…’

How smoking and pollution affect your lungs

“At birth, our lungs are pink and healthy,” says Dr Chabbra. “However, prolonged exposure to cigarette smoke and air pollutants deposits toxins in the lungs, leading to chronic respiratory diseases and increasing the risk of lung cancer.”

He adds, “Smoking damages airways and alveoli, the tiny air sacs in the lungs. This causes swelling, reduces oxygen-carbon dioxide exchange, and leads to breathlessness over time. It also affects blood vessels, contributing to heart attacks, strokes, and other systemic health problems.”

Even non-smokers aren’t protected. “Living in highly polluted areas can be equivalent to smoking 20–30 cigarettes a day,” Dr Chabbra warns. “Airborne toxins accelerate lung ageing, increase the risk of COPD, and may lead to lung cancer over time.”

Common causes of lung injury

Dr Chabbra highlights key contributors:

• Tobacco smoke: Contains hundreds of dangerous chemical substances, inflicting DNA injury.
• Air air pollution: Vehicle emissions, industrial smoke, and cooking fuels emit particles that penetrate lung tissue.
• Occupational publicity: Asbestos, silica, and unstable natural compounds (VOCs) improve danger in industrial employees.

“Reducing exposure to these major causes is essential for lung health,” he says.

Tips to assist get better lung well being

While some injury could also be everlasting, Dr Chabbra explains that sure way of life adjustments may also help restore lung operate and forestall additional injury:

1. Quit smoking instantly – the primary and most vital step.

2. Exercise frequently – brisk strolling or mild cardio exercise helps clear mucus and increase lung capability.

3. Improve indoor air high quality – use HEPA air purifiers, correct air flow, and keep away from publicity throughout peak air pollution hours.

4. Eat a nutritious, antioxidant-rich eating regimen – fruits, greens, leafy greens, beetroot, garlic, and inexperienced tea assist tissue restore.

5. Stay hydrated – ample water consumption helps skinny mucus and flush toxins.

6. Practice respiration workout routines or yoga – strategies like Pranayama strengthen lungs and enhance effectivity.

7. Vaccination – flu and pneumonia photographs shield towards infections that would additional hurt the lungs.

8. Regular well being check-ups – particularly for these over 40 or with a smoking historical past. Low-dose CT scans can detect early-stage lung most cancers or different diseases.

“In severe cases, a lung transplant may be the only option,” notes Dr Chabbra. “But early detection and proper care can significantly improve quality of life.”

Preventing additional injury

“Air pollution and smoking cause persistent damage,” Dr Chabbra emphasises. “The only way to protect your lungs is to quit smoking and minimise exposure to harmful pollutants.”

He provides sensible ideas for on a regular basis safety:

• Wear a correctly fitted N95 masks in high-pollution areas.
• Use air purifiers with HEPA filters indoors and maintain home windows and doorways closed.
• Avoid biomass fuels like wooden, coal, cow dung, or kerosene in poorly ventilated areas.

The position of eating regimen, train and hydration

“Eating antioxidant-rich foods, practising yoga, exercising regularly, and staying hydrated all support lung health,” says Dr Chabbra. “Hydration keeps mucus thin, making it easier to expel toxins and improving overall respiratory efficiency.”

By following these steps persistently, lung well being can enhance, breathlessness could be decreased, and the danger of additional problems could be minimised.

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This article is for informational functions solely and never an alternative choice to skilled medical recommendation.