How to look after your lungs at every age – from childhood to retirement
It’s never too early – or late – to help keep your lungs in good shape
November marks Lung Cancer Awareness Month, putting the third most common cancer in the UK in the spotlight.
According to Cancer Research UK, nearly half (44%) of all new lung cancer cases are diagnosed in people aged 75 and over, however it can affect younger people too.
In fact, taking care of our lungs is of lifelong importance for everyone – and not just because of cancer. Other conditions like COPD (chronic obstructive pulmonary disease) and asthma can also arise, while keeping infections at bay and maintaining a good level of cardiovascular fitness also play a key role in health and wellbeing overall. So, how can we look after our lungs at every stage of life?
In childhood
Children can be particularly vulnerable to environmental factors that can impact their lung health, both in the short and longer term. Passive smoking is a prime example.
“Tobacco smoke is one of the biggest threats to children’s lung health. Do not smoke in the presence of children, and ensure that your home and car are smoke-free zones. Second-hand smoke can have severe consequences for children’s developing lungs,” says Dr Chun Tang, medical director and GP at Pall Mall Medical.
Children’s lungs should be protected
Children may also be more susceptible to allergies, which often involve respiratory symptoms such as coughing and wheezing.
“You should also try to keep your home free of environmental allergens and irritants. Regularly clean and vacuum to reduce dust mites, mould, and pet dander. Use air purifiers if necessary,” says Tang. “Proper ventilation in your home is essential for good air quality. Use exhaust fans in the kitchen and bathrooms to remove pollutants, and open windows to allow fresh air to circulate,” he adds.
These symptoms may also be signs of a chest infection or asthma, so always seek medical advice if concerned – especially if children develop a tight chest and shortness of breath. Seek urgent help if breathing difficulties occur.
Teens and 20s
Teens may find themselves tempted to try smoking – which could lead to a lifetime of cigarette addiction and smoking-related health problems. Smoking is one of the biggest risk factors for lung cancer and poor lung health in general.
Chatting to teenagers about the risks of smoking, and how to handle peer pressure if that’s a concern, could help. And if they do take up the habit, steer them towards resources to help them quit.
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“For anyone who smokes, quitting is the best thing they can do for their lungs,” explains Dr Amit Patel, consultant respiratory physician at London Bridge Hospital, part of HCA Healthcare UK.
Alcohol consumption can also play a part in keeping lungs healthy. Drinking too much in the short term can affect immunity, leaving us more susceptible to respiratory infections. In the long term, higher alcohol consumption is linked with a greater risk of diseases, including cancer.
The teenage years can also be an important time for forming health-protecting habits in general – including exercise. Patel says: “Undertaking regular physical activity supports the lungs. It has a beneficial impact on both mind and body. Regular physical activity helps strengthen lungs and improves lung capacity.”
30 and 40s
Avoiding air pollution is important at every age – but with many people in their 30s and 40s more likely to be commuting to work in towns and cities, it can be a particular concern at this stage of life.
“Avoid areas with high pollution levels, which are often found in built-up areas, and areas with heavy traffic flow. When planning routes, try to steer clear of main roads,” says Patel. “Staying indoors when air quality is particularly poor for some people – in particular those with underlying respiratory diseases such as asthma or COPD – may on some occasions be better.”
Advice around smoking and alcohol also applies during this stage of life too, and the 30s and 40s may also be a phase of impaired sleep for those starting a family, which can also impact general health and immune function. Where possible, aiming to get plenty of regular shut-eye always helps.
50s and over
Even in later life, lifestyle measures can have a positive impact on our health – including the lungs. Research shows that it’s never too late to quit smoking, for example, so even if you’ve been smoking for decades, it’s still worth trying to stop – your GP is a good place to start.
Staying active helps keep lungs healthy
Staying active is also a good idea. Patel says: “Physical activity is not age dependent. We can all engage in something we enjoy that will help maintain and improve both our respiratory and cardiovascular strength. The key is to find things you enjoy and keep doing them.”
Tang suggests selecting activities that are “appropriate for your fitness level and age – low-impact exercises, such as walking, swimming, cycling, and Tai Chi, are gentle on the joints and can be suitable for older individuals.
“Obesity can strain the respiratory system and increase the risk of developing conditions like sleep apnoea and asthma,” Tang adds. “Maintaining a healthy weight is beneficial for lung health.”
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