Excess Mucus? Let’s Get Rid of That

Did you know October is Healthy Lung Month? To raise awareness and educate the public about the significance of protecting our lungs, we have listed lung cleansing techniques and lifestyle changes that may benefit those who smoke and receive constant exposure to air pollution. Moreover, since Respiratory Care Week is from October 20th to 26th, those with health conditions that affect the respiratory system, such as asthma, cystic fibrosis, and chronic obstructive pulmonary disease, may also benefit from these routines.

How to Cleanse the Lungs Naturally

The following may help dislodge excess mucus from the lungs and improve breathing:

1. Practice Controlled Coughing

Coughing is the body’s natural means of expelling toxins confined in mucus. Controlled coughing is a way to loosen any excess mucus in the lungs, sending it upward through the airways. Doctors recommend that people with chronic obstructive pulmonary disease (COPD) perform this breathing exercise to help clear their lower respiratory tract.

Those with COPD can follow these steps to cleanse their lungs of stubborn mucus:

• Sit on a chair with the shoulders relaxed, keeping the feet flat on the ground.
• Fold both arms over the stomach.
• Begin inhaling through the nose.
• Slowly exhale while leaning forward, pushing both arms against the stomach.
• Cough two or three times while exhaling, and keep the mouth slightly open.
• Inhale through the nose slowly.
• Rest and repeat as needed, or any time mucus (congestion) is present in the airways.

2. Drink Green Tea

Green tea has several health benefits, including protecting the brain and reducing the risk of heart attacks. The nutrient-dense drink also contains a multitude of antioxidants that may play a role in minimizing inflammation in the lungs, as well as shielding healthy lung tissue from the harmful effects of smoke inhalation.

A 2017 study published in The Journal of Nutrition reported that men and women who drank at least two cups of green tea a day had better lung function than those who consumed none. The study involved more than 1,000 adults in Korea.

3. Eat Anti-Inflammatory Foods

Inflammation of the airways can cause breathing difficulties and make the chest feel congested, full, or heavy. Fortunately, adding certain foods to one’s diet may reduce inflammation to relieve such symptoms.

Foods that help fight inflammation include:

• Turmeric
• Leafy greens
• Blueberries
• Strawberries
• Oranges
• Cherries
• Olive oil
• Almonds and walnuts
• Beans and lentils
• Fatty fish

In addition, it is best to avoid or limit foods that cause inflammation, such as:

• White bread and pastries
• Fried food
• Red meat and processed food
• Lard, margarine, and shortening
• Sugar-sweetened beverages

To combat high levels of inflammation, strive for an overall healthy diet. The Mediterranean diet, for example, is an eating plan that follows the tenets of anti-inflammatory consumption. Its principal aspects include a high intake of fruits, vegetables, whole grains, nuts, fish, and healthy oils.

Takeaway

Toxins from tobacco smoke or air pollution can enter the lungs and impact the whole body. Over time, these toxins become trapped inside mucus. Natural lung cleansing techniques, such as controlled coughing, can help remove mucus from the airways and lungs. On the other hand, green tea and anti-inflammatory food consumption are lifestyle changes that may improve lung health and mitigate the risk of certain conditions.

Healthy Lung Month is an annual event, but make sure to celebrate it all year long. After all, lung health is vital to everyone’s overall wellness.