The Ultimate 5-Step Anti-Pollution Lung Detox Routine

The rising air pollution levels are negatively impacting the lung health of every individual. Whether it is the elderly, adults or children, people of all ages may suffer from the invisible silent threat. Maintaining lung health is essential for longevity, and the worsening air quality is releasing particulate matter into the air, which, when breathed, is slowly becoming the cause of persistent breathing issues. These health issues can range from the chronically inflamed airways that result in a hoarse, dry cough to prolonged difficulty breathing. Additionally, air pollution has the ability to cause chronic inflammation in the body, which leads to certain chronic health conditions like heart disease, diabetes, arthritis, and even neurodegenerative problems. Therefore, it curcial to have a simple anti-pollution lung detox routine that can be easily performed day-to-day for overall well-being and healing.

5-Step Anti-Pollution Lung Detox Routine

1. Deep Breathing

During high pollution levels, deep breathing exercises should be performed in areas with air purifiers and proper ventilation. Clean air is necessary for oxygenation and clearing toxins that build up slowly over time in the body. Here is a simple five-step deep breathing routine that can detox the lungs:

• Sit in silence or have calming music on, preferably nature sounds
• Breathe in and hold for three seconds, and exhale for the same duration
• Deep breathing causes the diaphragm to move up and down
• Perform alternative nostril breathing to make sure the nasal inner canals are clear of debris
• After doing this routine, wash your hands thoroughly, as accidental exposure to pathogens can take place when practising deep breathing

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2. Herbal Tea And Detox Drinks

A simple cup of herbal tea prepared with the ingredients that can purify the toxins can make a difference. Lung health is taken for granted until people are unable to breathe or come down with a respiratory issue. Herbal teas like turmeric and adrak (ginger) with a squeeze of lemon and honey can make a difference in filtering out toxins. Studies confirm that certain anti-inflammatory spices like ginger, black pepper, turmeric, and tulsi leaves can reduce the free radical damage in the body. In order to slow down the cellular damage and oxidative stress on the internal organs of the body, consuming well-planned herbal teas can be a simple way to detox the lungs.

Follow these five simple steps to prepare your lung detox herbal tea:

• Combine a quarter of an inch of raw turmeric and ginger
• Brew these spices in half a cup of filtered water
• Allow the spices to release their helpful compounds into the herbal tea preparation
• The herbal tea should be kept covered and consumed immediately
• The shelf life of the preparation depends on the temperature and storage

3. Nutrient-Rich Anti-Pollution Diet

Certain nutrients can help mitigate the risk of air pollution exposure and support lung health. These include cruciferous vegetables, citrus fruits, and omega-3 sources. In addition, studies show that consuming a rich, nutritious diet that is also a source of antioxidants can counter the free radicals that deposit in the body due to constant exposure to polluted air.

A well-planned approach is necessary that ensures a proper intake of foods that can reduce free radical damage. Some tips include:

• Plan your breakfast by meal prepping the day before
• Make sure to take healthy fats, probiotics, carbs, protein and fruits throughout the day
• Focus on your daily fibre intake for a healthy gut
• Be flexible with your diet and do not skip seasonal foods
• Drink plenty of water throughout the day

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4. Steam Therapy And Air Purification

The ordinary practice of steam inhalation can be beneficial to cleanse the lungs naturally. The inhalation should be done with filtered water only, as polluted water can reduce the positive impacts of the process. The steam therapy can be performed by using essential oils such as eucalyptus or mint for added benefits.

Performing steam therapy can't be the only way to naturally detox the lungs. Studies confirm that using air purifiers with high-grade filters indoors is necessary.

5. Physical Activity And Cardio

Even though the worsening air quality can restrict movement, people need to exercise for their mental and physical health. Proper physical activity tailored to the individual's lifestyle can help improve lung capacity and clear pollutants. In order to get the appropriate amount of daily exercise, simple modifications can be made, including:

• Perfrom yoga, cardio or strength training indoors beside an air purifier
• Buy equipment like dumbbells, yoga mats or strength training bands to maximise results
• Exercising daily also supports mental health which is responsible for daily motivation

These five ways can effectively help ensure optimal lung health, especially during rising air pollution. But the key lies in consistency; every solution needs to be performed over an extended period of time for maximum health impact.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.