HEALTHY WAYS TO MANAGE THE RESPIRATORY SYSTEM

HEALTHY  WAYS TO MANAGE THE  RESPIRATORY SYSTEM
■ COVID-19 and respiratory system
■ How to keep your lungs healthy
■ Ways to decrease indoor pollutants
■ drugs that can affect the respiratory system
■ healthy diets for respiratory system
■ respiratory diets hints
■ General recommendations
Baground:
Respiratory system is the network of organs and tissues that help you breath. It includes your airways,  lungs,  and blood vessels
Functions of respiratory system:
• allow you to talk and smell
• brings air  into the  body
• delivers oxygen to the cells in your body
• removes waste gases , including carbon dioxide  from the body when you inhale
• protects your airways from harmful substances and irritants

Your respiratory system brings oxygen into your body and helps to remove carbon dioxide.  Any problems with your respiratory system can reduce the oxygen that reaches your lungs which can effect your overall health

■ COVID-19 and respiratory system: COVID-19 is a respiratory virus disease. It spread by droplets from cough and sneeze of infected person and from touching infected surfaces
80% of infected persons may experience mild or moderate flu, fever & cough
20% of infected persons may experience pneumonia or and sever acute respiratory syndrome (SARS)

COVID-19 can affect the upper respiratory system (nose, sinuses and throat) with flu
then the lower respiratory system (airways and lungs) by causing cough with or without mucous and difficulty breathing

General symptoms of COVID-19-
▪︎ nasal congestion
▪︎ runny nose
▪︎ sore throat
▪︎ sneezing
▪︎ headache
▪︎ achy muscles
▪︎ severe cough that produces mucous
▪︎ shortness of breath
▪︎ chest tightness and wheezing when you inhale

■ How to keep your lungs healthy
Because of the vital role the respiratory system plays such that it allows you take in air, while the blood vessels trap & absorb oxygen and carbon dioxideexhale, it should be adequately maintained and cared for.
(I) Dont smoke: smoking increases your risk of lung cancer. Every time one smokes a cigarette, thousands of chemicals are inhaled into the lungs including nicotine,  carbon monoxide and tar. They increase mucus, make it difficult for the lungs to themselves and irritate and inflame tissues. Gradually the airways narrow making breathing difficult
Also smoking can affect the lungs to age rapidly

(II) Exercise to breathe harder: when you exercise harder your heart beats faster and your lungs work harder
During exercise your breathing increases from about 15 times per minute to about 40-60 times/minutes.This entails that more oxygen is supplied to the body

(III) Avoid exposure to pollutants: exposure to pollutants like smoke, dust, chemicals,  in the air can damage your lungs and accelerate aging.
At youthful age your lungs can quickly resist toxins, but as one gets older they become more vulnerable to infections and diseases

Important notes:
> avoid second hand smoke
> avoid inhaling pollutants ( smokes or fumes from car/chimney/etc, insecticides, herbicides ...
> if you are exposed to pollutants at work place be sure to follow all safety measures
(IV) prevent infection: infections can be so dangerous to your lungs. The best way to avoid lung infections is to regularly wash your hands and keep them clean. Avoid picking your nose with dirty hands

(V) breath deeply: deep breathing helps clear the lungs and create a full oxygen exchange.

■ Ways to decrease indoor pollutant:
▪︎ make your home a smoke free zone
▪︎ dust the furniture and floor, at least once a week. Also the interior of your car
▪︎ open windows of your house frequently to increase air ventilation
Open windows of your car and allow to naturally ventilate at least 5minutes before driving out after a long packing. Investigation  shows that at high temperatures the dash board emits gases toxic to the lungs
▪︎ minimize synthetic air fresheners instead use an aromatherapy diffuser and essential oil to naturally fragrance your home/office/car
▪︎ keep your home/office/work place/ car as clean as you can. Dusts are harmful to the lungs
▪︎ employ fans, extractors,  exhaust hoods where necessary to aid in aeration

■ Drugs that can affect the respiratory system;
>Cocaine
>Dxm ( dextromethorphan): is a medication most often used as cough suppressant
>heroine
> marijuana
> tobacco
> GHB gamma ( gamma trydroxybutryic acid)

■ healthy diets for respiratory system
whole grain , dark green vegetables , fresh fruits like avocado, fresh tomatoes, soyabean oil, nuts(walnuts), red pepper,  fish
garlic, ginger.
Also apples because they are rich in vit c, vit k, potasium, iron, and polyphenols

■ Respiratory diet hints:
▪︎ breakfast is essential don't miss it except you are fasting
▪︎ avoid foods that cause gas or bloating they tend to make breathing difficult
▪︎ eat 4-6 small meals per day; this enables the diaphragm to move freely and let's your lung fill in with air (oxygen) and give out carbon dioxide

▪︎if drinking liquids with meals makes you feel full to eat, then limit liquids with meals.drink an hour after or before meals
■ General recommendations:
Drink plenty of water daily because it is good for your health

Consider taking organic products (suppliments) rich in vitamins A, vitamin C, vitamins E, calcium and other essential nutrients