Breathe, breathe in the air...........

The older you get, the harder it is to breathe.

As someone who has severe asthma, I think about breathing and lung health more than most but here's something I just learned; Lung capacity decreases as you age (Who knew)! It can contribute to accelerated aging and lead to debilitating issues. But, there's help.

Here's why it happens and what you can do about it:

As we age, we go through many physical, mental, and physiological changes. We lose muscle tone, bones lose density, and cognitive function decreases. I had never thought to consider that my breathing capacity may decrease as well. Losing breathing capacity is a natural part of the aging process but extensive studies reveal the key role it plays in accelerated aging and the onset of illness and disease.

Here are some of the key reasons why breathing capacity tends to decrease with age:

Reduced lung elasticity: Over time, the lungs become less elastic, which can make it harder to take deep breaths and fully expel air from the lungs.

Muscle weakening: The muscles involved in breathing, such as the diaphragm and the intercostal muscles, may weaken with age.

Changes in chest structure: The chest wall may undergo changes with age, including a decrease in the flexibility of the ribcage and changes in the shape of the chest.

Decreased lung function: As you age, there may be a natural decline in lung function, including a reduction in the ability to exchange oxygen and carbon dioxide efficiently.

Health conditions: Age is often associated with an increased risk of certain health conditions, such as chronic obstructive pulmonary disease (COPD), asthma, or other respiratory diseases.

Why maintaining lung capacity and lung health is imperative and how to do it:

Adequate oxygen is essential for the proper functioning of every cell in the body. Strong lungs and a healthy respiratory system help prevent respiratory disease; pneumonia, bronchitis and it helps prevent respiratory conditions like chronic obstructive pulmonary disease (COPD). It also reduces the risk of heart disease, linked to poor oxygen supply, and decreases stress and anxiety, which can become more common as we age.

Increasing/maintaining breathing capacity ensures that the body receives the oxygen it needs, which is particularly important for brain function, muscle performance, cardiovascular health, and energy levels. Strong lung capacity increases longevity and quality of life as well as improving overall health and vitality.

Here are strategies to help you improve and maintain your lung function as you age:

Regular Exercise:

- Engage in aerobic activities like walking, jogging, swimming, or cycling to improve your lung capacity.

- Incorporate strength training exercises to strengthen the respiratory muscles, particularly the diaphragm.

Breathing Exercises:

- Practice deep breathing exercises to increase the efficiency of your lungs. Diaphragmatic breathing and pursed-lip breathing can be especially helpful.

- Consider activities like yoga and tai chi, which emphasize controlled and deep breathing techniques.

Maintain a Healthy Weight:

- Excess body weight can place extra pressure on your lungs, making it harder to breathe. Maintaining a healthy weight through a balanced diet and regular exercise can improve lung function.

Avoid Smoking and Secondhand Smoke:

- Smoking is a major cause of lung damage. If you smoke, quit as soon as possible. Avoid exposure to secondhand smoke as well.

Stay Hydrated:

- Drinking enough water keeps the mucous membranes in your respiratory tract moist, which helps with breathing.

Adequate Sleep:

- Ensure you get enough quality sleep as fatigue can affect your breathing.

Proper Posture:

- Maintaining good posture can help expand your chest and allow for deeper breathing.

Breathing Clean Air:

- Reduce exposure to air pollution and allergens, which can irritate the airways.

Regular Health Checkups:

- Visit your healthcare provider regularly to monitor your lung health, especially if you have a history of respiratory issues.

Diet:

- Consume a diet rich in fruits, vegetables, and foods with anti-inflammatory properties. Omega-3 fatty acids found in fish can also support lung health.

Manage Stress:

- High-stress levels can lead to shallow breathing. Engage in relaxation techniques, such as meditation and mindfulness, to reduce stress and improve your breathing.

Avoid Environmental Toxins:

- Minimize exposure to indoor and outdoor pollutants like household cleaning chemicals and industrial fumes. (Research off-gassing).

Remember that age-related decline in lung function is a natural part of aging, but these practices can help you maintain and even improve your breathing capacity as you age. If you have specific concerns about your lung health, consult a healthcare professional for personalized advice and guidance.