“Best and Worst Foods for Lung Health”

 

WHY FOOD MATTERS: A healthy, well-balanced diet goes a long way to keep your body strong, including your lungs. In general, aim for a variety of foods from each food group to keep your lungs happy. (Hint: More plants and fewer processed foods are better for just about everyone.) To keep your lungs in tiptop shape, here are some examples of foods to enjoy and avoid or limit -- along with not smoking and other lung-friendly habits.

GOOD: HIGH-FIBER FOODS - What do raspberries, peas, lentils, and black beans have in common? They’re all high in fiber, which is great for your lungs. Research suggests people who eat more fiber have lungs that work better than those who don’t eat much fiber. Other fiber-rich foods include whole-wheat spaghetti, baked beans, chia seeds, quinoa, pears, and broccoli.

BAD: PROCESSED MEATS - Studies show a link between processed, or cured, meats and worse lung function. Researchers think the nitrites used in processing and preserving cured meats may cause inflammation and stress to the lungs. Bacon, ham, deli meat, and sausage all fall into the category of processed meats.

GOOD: COFFEE - Good news for coffee lovers: Your morning cup could be doing your lungs a favor. Research points to a connection between regular coffee and healthier lungs. This could be due to the caffeine, which is anti-inflammatory, and polyphenols, which are antioxidant and also anti-inflammatory.

BAD: TOO MUCH ALCOHOL - Heavy drinking is bad for your liver and for your lungs. Sulfites in alcohol can worsen asthma symptoms, and ethanol affects your lung cells. If you drink too much, you’re more likely to get pneumonia and other lung problems. But a little bit is OK. Two drinks or less per day, especially if it’s wine, may be good for your lung health. Health experts don’t recommend anyone start drinking, though -- and if you do drink, keep it moderate.

GOOD: WHOLE GRAINS - Whole grains are great for your lungs. They include brown rice, whole-wheat bread, whole-wheat pasta, oats, quinoa, and barley. Not only are whole-grain foods high in fiber, which has antioxidant and anti-inflammatory qualities, but they’re full of vitamin E, selenium, and essential fatty acids, which are good for lung health. Refined grains, like white flour and white rice, lose many of their nutrients in the milling process.

BAD: SUGARY DRINKS - Do your lungs a favor and swap out soft drinks for water. A study found adults who drank more than five sweetened soft drinks a week were more likely to have ongoing bronchitis, and kids were more likely to have asthma. It’s not clear that the sodas were the reason why, but the pattern stood out. If you smoke, even unsweetened soft drinks can be bad for your lungs.

GOOD: BERRIES - Red and blue fruits like blueberries and strawberries are rich in a flavonoid called anthocyanin, which gives them their color and is also a strong antioxidant. Research suggests this pigment can slow down your lungs’ natural decline as you age. In one study, older men who ate at least two servings of blueberries a week had notably less decline in lung function than those who ate fewer or no blueberries.

BAD: TOO MUCH SALT - A little adds flavor, but a lot adds to your odds for lung problems. People who eat a lot of salt are more likely to have long-term bronchitis. And a high-sodium diet can worsen asthma symptoms, but you may be able to help your lungs work better if you go light on salt for a couple of weeks. Cook from scratch and avoid restaurants and packaged foods. Read labels and ask your doctor how much is too much. Limits are usually 1,500 to 2,300 mg per day.

GOOD: LEAFY GREEN VEGETABLES - Load your plate with spinach, Swiss chard, and other leafy greens, and you could lower your chance of getting lung cancer. One study found that Chinese greens are particularly good for this purpose. This could be because they are high in carotenoids, which are antioxidant.

GOOD: DAIRY PRODUCTS - Research suggests drinking milk and eating cheese, yogurt, and other dairy products can lower your chances of dying from lung cancer. Unless you’re allergic to it, dairy is tied to anti-inflammatory properties. On the flip side, if you have asthma or another lung problem, going dairy-free may help cut down on your mucus production.

GOOD: TOMATOES - Tomatoes are the richest source of lycopene, which is linked to lung health. Eating tomatoes and tomato products like tomato juice can improve airway inflammation if you have asthma and may lower your chance of death if you have chronic obstructive pulmonary disease (COPD). Lycopene is also tied to less decline in lung function for young adults. These benefits are even more pronounced for people who used to smoke.

REVIEWED BY: Brunilda Nazario, MD, WebMD, on August 13, 2020

REFERENCES:

Annals of the American Thoracic Society: “The Relationship between Dietary Fiber Intake and Lung Function in the National Health and Nutrition Examination Surveys.”

Mayo Clinic: “Chart of high-fiber foods.”

European Respiratory Journal: “Processed meat consumption and lung health: more evidence for harm.”

Nutrients: “Role of Diet in Chronic Obstructive Pulmonary Disease Prevention and Treatment.”

American Lung Association: “Asthma and Nutrition: How Food Affects Your Lungs.”

The American Journal of Medicine: “Alcohol and the Lung: A Brief Review.”

Alcohol Research: “Alcohol’s Effects on Lung Health and Immunity.”

Mayo Clinic: “Whole grains: Hearty options for a healthy diet.”

American Journal of Clinical Nutrition: “Dietary anthocyanin intake and age-related decline in lung function: longitudinal findings from the VA Normative Aging Study.”

Food and Nutrition Research: “Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits.”

International Scholarly Research Notices: “High Salt Intake and Risk of Chronic Bronchitis: The Copenhagen Male Study -- A 10-Year Followup.”

The International Journal of Clinical Practice: “Dietary sodium intake and asthma: an epidemiological and clinical review.”

Cancer Causes and Control: “Fruits and vegetables consumption and the risk of histological subtypes of lung cancer in the European Prospective Investigation into Cancer and Nutrition.”

Nutrition and Cancer: “Intakes of Fruits, Vegetables, and Related Vitamins and Lung Cancer Risk: Results from the Shanghai Men's Health Study (2002-2009).”

Cancer Causes and Control: “Diet and lung cancer mortality: a 1987 National Health Interview Survey cohort study.”

Critical Reviews in Food Science and Nutrition: “Dairy products and inflammation: A review of the clinical evidence.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“27 Ways to Boost Your Energy Without Caffeine”

 

Get the energy jolt you need, minus the coffee. 

COFFEE-FREE ENERGY REVVERS: Caffeine is a tried-and-true tool for dragging yourself out of a slump, sure, but wheeling around an IV drip full of coffee all day is just so inconvenient. If you’re looking for a new way to feel bright-eyed and bushy-tailed, look no further—we’ve got 27 of ‘em.

RESIST YOUR SMARTPHONE: A game of Candy Crush can provide a quick hit of pleasure, but it won’t actually perk you up. “There is no evidence that using games and puzzles increases energy levels,” says Tiffany Herlands, PsyD, assistant professor of medical psychology at Columbia University Medical Center in New York City. “However, there is evidence that as we spend more time tethered to electronics and the internet—and the frequent distractions associated with managing multiple emails, text messages, and simultaneous information sources—we’re becoming less able to use selective attention, which is the ability to screen out distracting information while directing our attention deeply on a single task.” Want to stay sharp? Stay offline.

LOG OFF BEFORE BED - LONG BEFORE BED: “Using electronics before sleep has been shown to be disruptive to sleep and can result in feeling tired and less cognitively sharp,” Herlands adds. Researchers from Brigham and Women’s Hospital in Boston found that subjects who used light-emitting e-readers before bed had a harder time falling asleep, lower levels of sleep-promoting hormones, and shorter and delayed REM sleep—all of which reduced their alertness levels in the morning.

STRAIGHTEN UP AND SPREAD YOUR LIMBS: Taking up as much space as possible isn’t a good tactic on, say, a crowded subway car. But research has demonstrated that one-minute “power poses” (such as standing up straight with your arms braced in front of you, or leaning back with your legs fully extended) can increase testosterone and reduce the stress hormone cortisol in both men and women. This, in turn, increases feelings of power and tolerance of risk. In other words, to feel a bit more like a superhero, just pose like one.

LET THE SUNSHINE IN: If prying yourself from your bed feels impossible, try leaving your blinds or curtains open. Scientists have known for decades that exposure to the natural sunrise—that is, light that gradually increases in intensity—is an effective treatment for people who suffer from seasonal affective disorder (SAD). Its mood- and energy-boosting benefits extend to those of us who cling to the covers, too. “The main benefit from morning light is to set your biological clock,” says Carl Bazil, MD, PhD, a professor of neurology and director of the sleep division of the department of neurology at Columbia University Medical Center in New York City. “Particularly if you travel frequently or suffer from 'social jet lag' (that is, sleeping significantly longer on weekends, then trying to get back in sync for the week), your body becomes set to awaken later and has trouble getting to sleep at night.” 

...OR STAGE YOUR OWN SUNRISE WITH A GADGET: Sensitive sleepers who favor blackout curtains in their bedrooms can still benefit from morning light, thanks to gradual alarms that mimic the rising sun; the Philips Wake-up Light ($170; amazon.com), for example, brightens over the course of 30 minutes and fills your room with golden light and a natural sound of your choice. “The wake-up alarms [set your biological clock like the sun does],” says Dr. Bazil, “but have the advantage of not lighting up the room at 5 a.m. at certain times of the year!”

GET A WHIFF OF ROSEMARY: Biochemists from the University of Northumbria in the UK suggest that the herb’s essential oil could boost brainpower, according to research they presented at the British Psychological Society’s annual conference in 2013. Study subjects in a room scented with rosemary were found to have enhanced levels of 1,8-cineole, an organic compound the researchers had previously linked with cognitive performance, and they performed better on word puzzles and memory tests than subjects in an unscented room. More research is needed to explore rosemary’s potential benefits as a pharmacological agent—but in the meantime, it’s an attractive option for good old-fashioned aromatherapy.

EAT A PROTEIN-RICH BREAKFAST: Research has demonstrated that a healthy breakfast has a direct effect on how kids perform at school, and it’s equally important for the rest of us. Our brains thrive on steady blood glucose levels, and starting the day with protein sets the stage for maintaining that control.

GIVE YOURSELF A CHILL: If you find yourself nodding off in the afternoon, try scooting a bit closer to the A/C or lowering the thermostat a few degrees. “It’s common to feel drowsy when it’s warm, especially if you are still,” says Dr. Bazil. “But don’t make it so cold that you’re uncomfortable.”

BELT OUT A FAVORITE SONG: According to a study published in the Journal of Music Therapy, subjects who were instructed to sing reported that their musical task “increased energy arousal significantly and decreased tiredness arousal significantly.” A killer drum solo works, too; “rhythm tapping” was shown to have the same effect.

BREATHE FIRE: In kundalini yoga, Breath of Fire—a technique in which you take short, rapid breaths through your nose and forcefully contract your diaphragm and belly—is thought to increase energy and lower stress by detoxifying and flooding your system with oxygen.  Will it magnify your invisible life force? Possibly. Will it get your heart rate up? Definitely.

TAKE A POWER NAP: If you have the opportunity to grab some good old-fashioned Zs, go for it; napping can improve mood, alertness, and performance, according to the National Sleep Foundation. “Most [studies] suggest that 20 to 40 minutes is the optimal time,” says Dr. Bazil. “That’s long enough to actually get some restorative sleep (not just the light sleep you get from a brief nodding off) but not so long that you develop what is called sleep inertia, leading to drowsiness and difficulty getting back your alertness.”

HAVE A LAUGH: Gelotologists—that is, people who conduct research on the physical and psychological components of laughter (seriously)—call it eustress, or positive stress, that decreases hormones like cortisol and epinephrine and can produce physical effects similar to light exercise. They have a point: laughter stretches your muscles, causes your pulse and blood pressure to rise, and makes you breathe faster, all of which can pull you out of a slump.

CHUG A GLASS OF WATER: Dehydration is a particularly sneaky energy vampire. Even just 1.5% loss in normal water volume can result in fatigue, inability to concentrate, and mood changes, according to a pair of studies from the University of Connecticut. The studies’ authors say women are especially susceptible to the negative effects of low-level dehydration, and that everyone should keep an eye on their water intake to be sure they’re getting what they need.

SWAP OUT REFINED CARBS FOR WHOLE GRAINS: Whole grains provide steady energy throughout the day, since they’re absorbed more gradually than quick-hit carbs like sugar and white flour and are packed with protein and fiber. 

POP A PIECE OF GUM: Researchers in Wales set out to test the theory that chewing gum can improve both mood and cognitive function by subjecting volunteers to stress tests, monitoring their heart rates, and measuring cortisol in their saliva. Subjects who chewed gum during the study—both fruit and mint gum were used, though the flavors weren’t put in a head-to-head test—were more alert and reported more positive moods than subjects who didn’t have gum. Chew on that.

GET A MASSAGE: No time for a full-fledged spa retreat? No problem: “Research has shown that even a 15-minute seated massage at work can change your brain wave pattern to increase alertness, improve focus, and boost performance on quantitative tasks,” says Marilyn Kier, a member of the American Massage Therapy Association and founder of Wellness At Work in Northfield, Illinois.

ZERO IN ON YOUR “KISS POINT": “This is the simplest technique I know to quickly boost alertness and energy, no matter where you are,” says Kier. “The ‘kiss point’ [also known in acupressure as GV-26] is located between your upper lip and nose, about a third of the way down from the bottom center of your nose. Using a fingertip, apply pressure for one minute.”

GO FOR A WALK: “It may seem paradoxical, but increasing physical activity, such as going for a brisk walk, can increase energy and mood,” says Herlands. The American Council on Exercise heartily agrees, as one might expect, and points to a University of Georgia study in which sedentary subjects who engaged in regular, low intensity exercise reported 20% increases in their energy levels and a 65% reduction in their fatigue.

CALL YOUR MOM: Researchers at Johnson & Johnson investigated “microburts,” or small bursts of activity that can impact our energy levels, and found that purely physical acts are just the tip of the iceberg. In their research on subjects’ energy levels at their workplaces throughout the day, they found that the act of having a conversation with a loved one was associated with the high end of the energy scale. “Microbursts need not be solely physical,” they observed. “Microbursts of mental, spiritual, or emotional activities can also have a strong impact on energy levels.” C’mon, you know mom would love to hear from you.

SMELL A CINNAMON STICK OR A FEW MINT LEAVES: A small study published in the North American Journal of Psychology found that people who inhaled aerated cinnamon and peppermint oil were more alert and better able to perform in interactive driving simulations. According to mood profiles and a task-load rating system developed for NASA, they finished their tasks more quickly and exhibited less frustration and fatigue. This suggests that commuters who find themselves drooping during long drives might benefit from all-natural air fresheners.

TRY A MINI-MEDITATION: If you’re feeling overwhelmed, the key to speeding up could actually be slowing down first. New research published in Biological Psychiatry suggests that doing so might actually reduce inflammation markers. “Mindfulness exercises can reduce stress, and stress can sap us of our energy and focus,” notes Herlands. “Reducing stress through mindfulness can feel restorative for that reason.”

DON’T WEIGH YOURSELF DOWN WITH AN EXTRA-HEAVY LUNCH: You don’t need to eat hummingbird-sized meals dozens of times a day to feel fueled, but overdoing it at a single setting—even on healthy choices like whole grains—can wreak havoc on your blood glucose levels and leave you feeling lethargic. Comparatively small meals and regular snacks will keep you on a more even keel (and some research has suggested that spreading food intake out over four occasions as opposed to two can improve your mood, too).

MAKE SURE YOU’RE GETTING THE B12 YOU NEED: A vitamin B12 deficiency causes fatigue by compromising one's ability to convert food into fuel (and takes a serious toll on the nervous system). Most adults need 2.4 mcg of B12 per day, according to the National Institutes of Health; a vegetarian or vegan diet, digestive issues that hinder your body's ability to absorb nutrients, and being older than 50 are all risk factors. Talk to your doctor if you suspect you may be low on B12, and in the meantime, fill up on B12-rich foods.  

GIVE YOUR EARS A RUB: Integrative health specialists argue that auriculotherapy—that is, reflexology techniques involving our ears—can boost our energy levels and benefit our entire bodies. Research published in the Journal of Traditional Chinese Medicine showed that dementia patients in Spain who underwent regular ear massage and acupuncture showed improvement in behavior alteration, sleep patterns, and participation in rehabilitation. Want to see if it perks you up? Try stimulating your earlobes by using your thumbs and index fingers to massage them in small circles.

TAKE A PLUNGE IN COLD WATER: There’s a reason the folks who undertake “polar plunges” in winter months emerge from the frigid water with silly grins on their faces: giving your body a quick, cold shock stimulates deep breathing (which increases the oxygen in our bodies) and jump-starts circulation. A cold shower will do the trick just as well—and if you’re bold enough to actually sit in a cold bath (think 50 to 59 degrees Fahrenheit) for 20 minutes or so after serious exercise, your muscles could recover more quickly.

DO A BIT OF SUNBATHING: That short, brisk walk we mentioned earlier is extra-effective if you can get your daily dose of vitamin D, the “sunshine vitamin,” while doing it. Exposing your skin to the sun’s UVB rays for a brief period of time will enable it to produce the D you need to keep a spring in your step. (If you’re feeling shy, know that researchers have found oral doses of vitamin D effective for improving symptoms of fatigue as well.)

 SHAKE IT OFF: “If you’ve lost your focus staring at the computer,” Kier says, it might be time to get loose at your desk. “Here’s a quick energy break: Take three deep breaths, shake out your hands, and then use the fingers on both hands to gently tap the top of your head for one minute.” Think of the blush you’ll feel creeping up your face when your cubemates turn to stare at you as a little circulatory bonus. 

Lauren Oster, Health, April 13, 2016

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

 

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.