How to Improve Breathing After Quitting Smoking

Quitting smoking is one of the best things you can do for your health, especially lung health. According to the American Heart Association, within 90 days of quitting smoking, the function of your lungs improve by up to 1/3, and the risk of developing lung cancer is cut in half. But it may not feel much like your breathing has improved immediately after quitting smoking. Changing a few simple habits can help improve lung health and ease breathing difficulties tremendously.

Irritants

Stay away from people and places where the air can bother your breathing. Pollution, chemicals, perfumes, cold and humidity can all make it more difficult to breathe. Quitting smoking is difficult enough without running into temptation, so avoid secondhand smoke, as well. Use natural, low-odor cleaning products or have someone else do the cleaning for you. On days where the air quality in your area is poor, the temperature is below freezing or the humidity is particularly high, stay indoors in a climate-controlled area.

Stay healthy

A common cold can easily turn into a nastier infection that can affect your breathing, especially if your lung health is already compromised. Follow good hygienic practices to try to avoid catching illnesses like colds, flu and bronchitis. Wash your hands often and use antibacterial rubs when you can't wash. Use good oral care methods; your mouth is your first line of defense against bacteria and viruses. Avoid crowded areas like shopping malls during the height of flu season and get a flu vaccine each year, as well. Staying healthy gives your lungs time to improve in health.

Get exercise

Aerobic exercise is an excellent way to improve breathing. The old rule of 30 minutes, three times a week, helps increase blood circulation and lung health. Doing deep-breathing exercises works the muscles and so helps increase lung capacity, important after quitting smoking. At several points throughout the day, just draw a deep breath in and hold it for as long as possible. Breathe in through the nose and out through your mouth, gradually increasing the amount of time you hold it.

Diet

Food intake can also help improve your breathing by making your lungs healthier. Foods rich in potassium help build muscle strength and so can help with breathing, so include two servings of dairy, potatoes, lean red meats and fruits like oranges, pineapple and bananas. Avoid foods that tend to distend the abdomen by creating gas, like melons, apples, broccoli, cabbage and beans.

Also cut down on your salt intake. An excess of salt can cause water retention, which can make breathing more difficult.

And drink plenty of water. Experts recommend 6-8 glasses a day. Staying hydrated helps thin the mucous in the lungs so it is easier to expectorate. Mucous may build up rather quickly in your lungs even after quitting smoking.

Health

Take care of yourself after quitting smoking, even if it feels like unnecessary pampering. Have your house and office cleaned by professionals to eradicate smoke particles and odors. Get air filters to help keep the air fresher and cleaner, especially for sleeping areas. And be sure to see your doctor regularly. If you continue to have breathing problems after quitting smoking, it could be a sign of a serious health issue.

References

"Quit Smoking." The American Heart Association. Americanheart.org.

"Protecting Your Lungs." The American Lung Association. Lungusa.org.

"Lung Health Guide. The American Lung Association. Lungusa.org.