Our lungs came into sharp focus with COVID-19. Is there anything we can do to reinforce the health of our lungs?

Fortunately, many foods support lung health.

Foods That Support Your Lungs' Health

Here are 10 options to get you started.

• Beets

  Beets are rich in nitrates, magnesium, potassium, antioxidants, and vitamin C. Each of those components boost the health of human lung tissue. The nitrates relax blood vessels within the lungs and distribute oxygen more efficiently.

• Red Peppers

  Red peppers are an excellent source of vitamin C, a nutrient especially important to the lung function of smokers.

• Apples

  Apples are rich in antioxidants and vitamin C. Eating five or more apples a week can help improve lung function and reduce the risk of developing chronic obstructive pulmonary disease (COPD).

• Tomatoes

  Tomatoes are rich in lycopene, a carotenoid antioxidant proven to improve lung health. Substances in tomatoes can also reduce airway inflammation to help people with lung challenges such as asthma and COPD.

• Green Tea

  Green tea has a high concentration of EGCG— epigallocatechin gallate. Because EGCG boosts the body’s antioxidants, it also boosts anti- inflammatory properties to help heal scarred lung tissue.

• Edamame

  Edamame beans are rich in isoflavones. Isoflavones help guard against lung disease, including COPD. Isoflavones can also reduce shortness of breath in those with impaired lung capacity.

• Oysters

  Oysters are rich in zinc, selenium, copper, and B vitamins. Those nutrients improve lung function. Smokers often deplete their B vitamin stores. Oysters help return the balance.

• Blueberries

  Blueberries are rich in anthocyanins, pigments that help protect lungs from tissue damage. In one study, people who consumed two servings of blueberries a week slowed the progression of lung disease significantly.

• Coffee

  Coffee helps protect your lungs. Caffeine and antioxidants help protect against respiratory diseases including asthma and COPD by expanding blood vessels and improving the transfer of oxygen.

• Turmeric

  Turmeric is rich in antioxidants and anti- inflammatory agents. Its active ingredient curcumin is especially helpful for improving lung function.

An estimated 24 percent of the population have genetics that put them at increased risk for chronic health problems from mold exposure. They often end up with vague diagnoses like chronic fatigue syndrome, multiple chemical sensitivity, or irritable bowel syndrome.

Symptoms of Mold Illness

“Symptoms commonly include fatigue, brain fog, headaches, anxiety, gut disruptions (like gas, bloating, or diarrhea), skin rashes, frequent urination, and insomnia,” says Jill Crista, ND, author of Break the Mold ($24.95, Wellness Ink Publishing, 2018). “Frequent vision changes and ear ringing are also common.”

Try her online screening test.

How Mold Hurts You

Mold off-gases harmful chemicals, including volatile organic compounds (VOCs) and mycotoxins, that can erode your health. This can happen in a home with:

• a damp basement
• undetected leaks
• humidity level is too high

“Mycotoxins can be taken in through your nose, mouth, or skin,” says Matt Pratt-Hyatt, PhD, a microbiologist and director of research at the Mold Pros in Kansas City, MO. “Then they can enter your cells, causing damage and interfering with energy production.” Mold VOCs can also be inhaled and cause inflammation.

The cellular damage caused by mold can disrupt multiple systems in your body. “The nervous system, immune system, and gastrointestinal system tend to get the brunt of the attack,” Dr. Pratt-Hyatt says. The system hit the hardest tends to vary with a person’s genetics.

How to Tell If Your Home Has Mold

Mold Doesn't Always Smell

Even if you don’t notice a musty odor, mold could be hiding.

“Stachybotrys, which is a well-known black mold, frequently produces a smell,” Dr. Pratt-Hyatt says. “But there are many other kinds of mold, like Aspergillus and Penicillium, that don’t have an odor but produce very harmful mycotoxins.”

Consider an Environmental Mold Test

To screen your home for mold, consider the Environmental Mold & Mycotoxin Assessment test (EMMA) offered by RealTime Laboratories. The EMMA test not only tests for mold spores but also mycotoxins. Just realize that if you plan to file a lawsuit, you’ll need a third-party inspection by a certified expert, says Dr. Crista.

Recovering from Mold Sickness

Dealing with Mold Problems

If a mold problem is found, multiple corrective steps are needed. Dr. Pratt-Hyatt advises professional remediation, including removal of moldy building material, enzymatic destruction of mycotoxins, and ultra-low penetration air (ULPA) filtered vacuuming of all interior surfaces of your home.

See a Specialist

To be evaluated, find a healthcare practitioner trained in chronic mold illness, not an allergist.

“A mold allergy test only looks at reactions to spores,” Dr. Crista says. “You can have a normal mold allergy test but still have mold illness.”

Here are three websites that can help you locate mold-savvy practitioners:

• Jill Christa
• The Mold Pros
• Surviving Mold

Consider Supplements

Dr. Crista recommends these supplements for people with mold illness.

The ability to inhale deeply is something we take for granted—until it doesn’t come easily.

Most of us experience at least short-term shortness of breath at some point in our lives because of common respiratory infections.

As many as 50 million Americans struggle daily with conditions such as asthma and chronic obstructive pulmonary disease (COPD), which includes chronic bronchitis and emphysema. Shortness of breath is also a classic symptom of both acute and long-haul COVID-19.

Difficulty breathing generally requires immediate medical attention, and regular or acute use of prescription drugs such as inhalers may be necessary.

However, many natural remedies offer supportive respiratory benefits.

Tips for Lung Support

Herbs for Lung Support

When choosing herbal remedies, we often combine a few herbs that seem particularly well suited for the& individual situation. Here are some of my favorite lung tonics.

• Mullein Leaf

  Mullein leaf (Verbascum thapsus, spp.) is classically used to soothe and open the airways while also easing spasm and cough.

  I like to combine it with soothing, slimy marshmallow root or leaf (Althaea officinalis) in tea or syrup, especially if the respiratory system feels dry. Strain well to remove mullein’s irritating hairs.

  Alternatively, use a tincture.

• Wild Cherry Bark

  Wild cherry bark (Prunus serotina, spp.) has such a long tradition for easing coughs and opening the lungs that cherry flavoring remains popular in conventional cough drops and syrups even though it lacks cherry’s medicinal action.

  The dry bark makes an excellent tincture, syrup, or tea to be used solo or combined with other herbs and honey. It’s specific for dry, irritated, unproductive coughs and helps to relax spasms and tightness.

• Horehound Leaf

  In contrast, horehound leaf (Marrubium vulgare) is popular for thick, wet, mucusy coughs, to help thin and expectorate the mucus.

  Commercial herbal cough-drop formulas often contain horehound.

• Reishi

  Reishi mushroom and mycelium (Ganoderma lucidum, spp.) have respiratory-tonic benefits, helping to decrease inflammation, reduce allergic response, modulate immune function, and improve oxygen utilization. The benefits are most noticeable after several months of use.

  Often combined with other mushrooms, reishi can be used solo or combined with herbs in decocted (simmered) tea, broth, double-extraction tincture, or a specially prepared capsule or powder. Cook the raw mushroom fruiting body before consumption.

• Additional Herbs

  Here are some additional herbs to explore for lung health. Each has its own specific indications.

  Some are common commercially while others grow easily in gardens and the wild—perfect (once properly identified) for do-it-yourself remedy making—but are rarely sold in stores.

  • licorice root
  • elecampane root
  • usnea
  • nettle leaf
  • peppermint leaf
  • rosemary
  • thyme
  • bee balm
  • oregano
  • Korean licorice mint
  • anise hyssop
  • hyssop
  • plantain leaf
  • lobelia
  • pleurisy root
  • garlic
  • cayenne
  • turmeric
  • onion
  • Pycnogenol

Conventional Care

In many cases, natural remedies can be used alongside conventional care.

Always check with your healthcare provider and pharmacist for herb-drug interactions, and consider seeking the guidance of a skilled holistic practitioner in complicated cases.

General Lung Support

• Lifestyle

  It’s important to eat a whole-foods diet, move regularly, get quality sleep, and manage stress.

• Diet & Nutrition

  For reducing inflammation, consider foods rich in bioflavonoids and other antioxidants, including berries, deeply hued vegetables, spices like turmeric, and green tea.

  Limit or avoid refined foods, sugar, alcohol, and anything you’re sensitive or allergic to—dairy and gluten may be irritants.

• Supplements

  Daily vitamin D and omega 3 fish oil may be supportive.

The US Centers for Disease Control and Prevention (CDC) has provided new masking guidelines to help people protect themselves against COVID and its variants.

“Masking is a critical public health tool to prevent the spread of COVID-19,” according to a CDC news release, “and it is important to remember that any mask is better than no mask.” However, some masks provide better protection.

When Should You Wear a Mask?

“Because it’s possible to have coronavirus without showing symptoms, it is best to wear a face covering even if you think you are healthy,” says Lisa Maragakis, MD, MPH, of Johns Hopkins Medicine. “If you have COVID-19 and are not showing symptoms, a face mask reduces your chance of spreading the infection to others” when you talk, cough, or sneeze.

Choosing a Face Covering

What to Look For in a Good Mask

Choosing the right mask can make a difference in how well you protect yourself and others. The CDC’s latest guidelines include the following types (ranked here from lowest level of protection to highest):

• Cloth masks, including gaiters, that are loosely woven. If you hold it up to a light source and can see dots of light through the fabric, that’s a sign that virus particles can leak through.
• Multilayer masks made of finely woven cloth are a better choice if they fit well.
• Disposable surgical masks and KN95s that fit well may offer more protection.
• Respirator masks, including N95s, that are approved by NIOSH (National Institute for Occupational Safety and Health) that fit well, with no gaps, offer the highest level of protection. Surgical N95s are a specific type of respirator that should be reserved for healthcare settings.

What to Avoid in a Face Covering

• A loosely fitting mask that allows air leaks around your chin, cheeks, and nose.
• Wet or dirty masks with no nose wires.

Healthcare workers and others who rely on respirator masks to protect themselves from airborne bacteria and viruses, including COVID-19, may sometimes purchase their own supplies of personal protective equipment.

Not all respirators are approved by the National Institute for Occupational Safety and Health (NIOSH). Some masks are falsely marketed as being approved by NIOSH. These counterfeit respirators may not protect the wearer from inhaling virus particles, according to the Centers for Disease Control and Prevention (CDC).

The CDC regularly updates its warning page on counterfeit respirators, which contains examples of counterfeits and a guide to identifying NIOSH-approved respirator masks, as well as links to sites where consumers can verify the approval numbers of certified masks.

Researchers are looking at sleep-inducing melatonin as a possible immunity enhancer in the fight against COVID-19. While the hormone has not shown antiviral activity, it may reduce the severity of infection.

“Melatonin’s beneficial effects derive from its anti-inflammatory properties, free radical scavenging activity, and immunomodulatory functions,” according to an article by neuroendocrinologist Russel J. Reiter, PhD, and others.

The researchers suggest using it as a preventive or in treatment, either alone or with other therapies. “Melatonin is readily available, can be easily synthesized in large quantities, is inexpensive, has a very high safety profile and can be easily self-administered.”

Clinical psychologist Michael J. Breus, PhD, cites “indications that melatonin may reduce the severity of the disease, and the overblown immune response and subsequent severe damage to the lungs” that may happen to the most severely ill COVID-19 patients.

A clinical trial, which researchers expect to complete by the end of 2020, is investigating whether a daily dose of 2 milligrams of melatonin might prevent exposed healthcare workers from becoming infected with COVID-19. Investigators also hope to discover whether “melatonin might prevent the more severe forms” for those who develop the disease.

With a little vigilance and diligence, you can keep your lungs at their peak condition.

Ways to Improve Respiratory Health

• Exercise Your Lungs

  To withstand respiratory problems, and feel better in general, you should build and maintain lung strength.

  • Light Aerobic Exercises

    Regular exercise may also lessen breathlessness, but start slowly, gradually increasing in intensity.

    • Walking
    • Yoga
    • T’ai Chi

    Asthma Caution

    Should exercise induce asthma, watch your salt intake. Asthmatics on a high-sodium diet have more trouble breathing while working out than do those who use less salt.

  • Healthy Breathing Exercises

    Daily breathing exercise can improve lung function. Try this:

    1. Inhale deeply through the nose, pulling in the abdominal muscles.
    2. Exhale slowly through the mouth, with the tongue pressed between the roof of the mouth and the top of the teeth.
    3. Repeat for approximately 10 minutes, several times a day.

• Avoid Common Irritants

  • Smoke

    Anyone with sensitive lungs obviously wants to avoid breathing in smoke, whether it's from a cigarette, a grill, or a campfire.

  • Household Chemicals

    Choose all-natural unscented household cleaners. Otherwise, you’re adding unwanted toxins and unnecessary particles to indoor air.

• Get Fresh Air

  ...and plenty of it, on the regular. This should go without saying!

For more than a decade, vaping, or the use of electronic cigarettes and other similar hand-held devices, was presented to the public as a safer alternative to smoking. These devices heat and vaporize liquids for inhalation and can contain a number of products—nicotine and THC being the most common.

Lung Injuries Associated with Vape Products

In June 2019, the Centers for Disease Control and Prevention (CDC) reported an outbreak of e-cigarette, or vaping, product use-associated lung injury (EVALI).

Thousands of EVALI victims suffered the life-threatening condition of acute respiratory distress syndrome, characterized by a buildup of fluid in the lungs that prevents oxygen from circulating in the bloodstream.

It appears that while there have been a handful of EVALI cases since 2017, 2019 saw a severe uptick, with the majority of cases reported in September 2019.

As of December 27, 2019, the CDC reported a total of 2,561 hospitalizations from all 50 states, the District of Columbia, Puerto Rico, and the Virgin Islands, as well as 55 deaths. Despite a decreasing number of hospitalizations for EVALI after the September peak, numbers have not returned to the low numbers pre-outbreak.

Dangers Ingredients in Vape Products

• Vitamin E Acetate as a Thickening Agent

  In November of 2019, CDC officials reported that EVALI was linked to vitamin E acetate, which is often used as a thickening agent to adjust THC levels in black market marijuana vape products. Commonly present in many foods and face creams, vitamin E acetate is benign when ingested or applied topically, but research has pointed towards the dangers of inhaling the substance, as in vaping, because it interferes with the lung’s normal functioning.

• Nicotine, an Additive Substance

  Nicotine, an addictive chemical found in the leaves of tobacco, elevates the heart rate and has been linked to impaired cognitive development in adolescents. For an adult weighing 150 pounds, 50 to 60 milligrams of nicotine is deadly; less will poison children and smaller adults.

  Adverse cardiovascular effects, damage to brain development, and highly addictive properties raise the stakes for teens and young adults. “Nicotine-free” products aren’t safe either; some such products have been found to contain nicotine despite labeling.

  Nearly all vaping liquids contain nicotine, some offering less per puff than cigarettes, but most containing more. One cartridge of electronic cigarette liquid typically contains the same nicotine as a pack of cigarettes. Not only is more of the chemical available, but vaping liquid can be consumed at a faster rate than cigarettes, making it possible to get more of the addictive substance into the body in less time. Some vaping liquids can result in nicotine overdoses and even death if ingested or dripped onto the skin accidentally.

• Diacetyl and Other Flavor Enhancers

  In addition to nicotine, vape liquids contain flavor enhancers. The most appealing of these flavors (which come in varieties that range from cinnamon roll to pink lemonade) often contain diacetyl, a chemical known to cause lung irritation and asthma-like diseases. Dr. Niket Sonpal of Touro College of Osteopathic Medicine notes that although vape liquid flavors are made to sound alluring, “these are toxic chemicals that are linked to causing cancer and other chronic diseases.”

• Propylene Glycol and Formaldehyde

  Generally, vaping liquids also contain propylene glycol. Propylene glycol, when heated, undergoes a change that produces formaldehyde, a chemical commonly found in building materials and household cleaners. A 2018 study found that vaping produces formaldehyde at levels above US Occupational Safety and Health Administration (OSHA) workplace limits.

Vaping Prevalence Among the Young

Recent studies found that 28 percent of high school seniors reported vaping in 2017; that number jumped to 37 percent in 2018.

Although law prohibits the sale of these devices to anyone under 21, and some states that age is 18, teens and young adults are circumventing these obstacles and getting hooked on both nicotine and THC products.

Despite rhetoric around vaping as a safer alternative to smoking and possible method for smokers to quit, appealing flavors of vape liquids and targeted marketing from vape companies are drawing in more and more young people. Not only does this have a direct effect on this population’s health, but teens who vape are also more likely to take up smoking.

What are Respiratory Tract Infections?

Simple respiratory infections include sinus infections and the common cold.

Do Respiratory Infections Go Away?

Up to about 80 percent of the time, they are self-limiting. This means symptoms are harmless and expected to resolve on their own. The only treatment needed is for symptom relief.

Up to 20 percent of respiratory infections are complicated, though, and lead to bronchitis, pneumonia, tonsillitis, conjunctivitis, ear infection, or bacterial sinusitis.

How Do You Prevent Respiratory Infections?

Prevention of respiratory tract infections is the desired goal, of course, but often frequent hand washing, healthy eating, regular exercise, fresh air, and not smoking are not enough.

Here is where one of the valued aspects of echinacea comes in.

Echinacea for Fighting Infections

Echinacea (Echinacea spp.) is used for the prevention and treatment of respiratory tract infections. Previously published studies have shown the herb possesses anti-inflammatory and antiviral effects, and immunomodulatory effects that stimulate immunity. 

Studies on Echinacea

• To Treat Existing Infections

  The purpose of a recent meta-analysis was to evaluate the efficacy of echinacea on recurrent respiratory tract infections and complications from these infections. The intent of the meta-analysis was to see if two to four months of taking echinacea products could prevent recurrent respiratory tract infections, which then also prevents complications.

• To Prevent Future Infection

  A comprehensive literature search was done of randomized, placebo-controlled trials using echinacea in healthy individuals over two to four months for prevention of respiratory tract infections. Of the 101 clinical trials, 89 did not meet the full-inclusion criteria. Of the 12 remaining, six were eliminated due to methodology or test materials. The remaining six studies reported significant benefits of echinacea treatment with regard to recurrent respiratory tract infections over those taking placebos. 

• Alcohol Extracts Compared to Juices

  When comparing the alcohol extracts with the pressed echinacea juices, there was a more pronounced effect from the alcohol extracts. In the largest study, not only was there a reduction in respiratory tract infections, but there also were fewer viral infections in the nasal passages that corresponded to a 58 percent reduction in the risk of viral reinfection. In people with recurrent respiratory tract infections who had risk factors such as stress, poor sleep, and smoking, the benefits were even greater.

• Echinacea for Other Infections

  Data from three studies also demonstrated a statistically significant reduction in risk for complications such as conjunctivitis, ear infection, tonsillitis, and sinusitis, and even a 64.9 percent reduction in pneumonia in those taking echinacea products. Of additional importance, antibiotic use declined in three studies in those using echinacea compared with control groups or standard treatments.

In summary, this meta-analysis demonstrates that echinacea-containing products significantly reduce the risk of recurrent respiratory tract infections in healthy individuals and in those with risk factors.