Like the brain and the heart, the lungs are vital organs that play a key role in daily functioning. Without the stars of the respiratory system, you wouldn’t be able to breathe. These workhorses do so much for you, so why not learn how to do your part for them?
Given that lung capacity naturally declines with age, and that rates of chronic obstructive pulmonary disease (COPD) and lung cancer are increasing among women, adopting habits that support healthy lung function is becoming increasingly important.
Here are eight things every midlife woman should do for their lung health, according to pulmonologists.
1. Don’t Smoke
One of the most impactful things you can do for your lung health is to not smoke, or to quit if you smoke already. Smoking is the leading risk factor for both lung cancer and chronic obstructive pulmonary disease (COPD). Research has also found that women may have greater sensitivity to the effects of tobacco smoke.
While vaping and smoking marijuana don’t seem to have the same risk level as smoking tobacco, in terms of lung cancer, Dr. Ann Wang, a board-certified pulmonologist and internist at GW Medical Faculty Associates, told Flow Space they could still damage your lungs and should be avoided.
“Even though those risks [for lung cancer] are not as well qualified [compared to cigarettes], there is some data, for example, that marijuana smoking can increase certain lung diseases in general,” she said.
Sometimes marijuana and vaping are positioned as better alternatives to smoking cigarettes, but Dr. Jessica Wang Memoli, a board-certified pulmonologist and director of Bronchoscopy & Interventional Pulmonary at MedStar Washington Hospital Center, said that’s not true and recommended avoiding both.
“Marijuana is not better because you’re still inhaling into your lungs and potentially more harmful because of the process of how people smoke marijuana: they take a great big breath and hold it, and that’s keeping this carcinogenic agent in your lungs for longer to cause more harm,” she explained, adding that vapes can contain harmful additives. “Everybody says ‘vaping is better because it’s water vapor,’ but it’s water vapor mixed with all these substances that they’re adding, and who knows what those can do.”
2. Exercise Regularly
Just like so many other organs, the lungs benefit from exercise.
“When you move, you open your lungs,” said Wang Memoli. “Just that process of doing that, even if you’re doing it for five minutes a day, is helpful.”
National guidelines recommend adults get at at least 150 minutes of moderate activity five days per week, which is about 30 minutes per day. But adding even a little more movement from your baseline helps, experts said.
Try to work in both cardio exercises, which include walking, running and jogging, plus exercises that can build muscles like pilates or strength training.
Both vigorous and moderate exercise can be beneficial. “Vigorous exercise, as long as it’s not injurious, is healthy for every organ,” said Dr. Jamie Garfield, a professor of thoracic medicine and surgery at the Lewis Katz School of Medicine at Temple University.
3. Avoid Pollutants As Much as Possible
Try to limit exposure to environmental pollutants that can irritate and harm the lungs like chemicals, biofuels, dust and pollutants. This includes avoiding secondhand smoke as much as possible.
You can learn about outdoor air quality in your area by checking the Air Quality Index. If it’s necessary to spend extended time outside where you may be repeatedly exposed to pollution, it may be helpful to wear protective gear like an N95 mask.
4. Improve Indoor Air Quality
In addition to avoiding pollution outside, try your best to improve indoor air quality, too. For example, when you cook or use household chemicals, make sure to ventilate the area by opening a window or running an exhaust fan. Have your home checked for radon and mold.
The American Lung Health Association recommends: not using wood-burning appliances or other devices that can release particulate matter in the air, which can irritate lungs; vacuuming and dusting regularly to reduce dust and allergens; use an air purifier with a HEPA filter; change appliance filters regularly; monitoring moisture buildup to prevent mildew and mold from growing; and making sure your gas appliances are working properly.
5. Stay Hydrated
It turns out sticking to your hydration goals will benefit your lung health, too.
Drinking plenty of water and staying well-hydrated keeps airways moist, which can help lung function.
6. Wash Your Hands Regularly
Besides staying home when you’re sick, washing your hands regularly can benefit your lung health by helping to limit the spread of illness, said Wang Memoli. Use soap and water to scrub hands and fingers for at least 20 seconds.
7. Treat Existing Lung Conditions
If you have an existing lung condition like asthma, Garfield said it’s important to work closely with your doctor to treat it and minimize exacerbations that can cause future damage.
“If you have asthma, make sure you’re following up closely with your doctor,” she said, noting that poorly controlled lung conditions can cause COPD. “If you have asthma, make sure you get screened for [COPD] and if diagnosed with COPD, [you’re] on the right medications.”
Additionally, it’s important to seek treatment for health issues that impact your breathing, like sleep apnea.
8. Get Vaccinations and Check Ups
To keep your lungs in top shape, the experts advised staying on top of all your necessary checkups so any possible issues can be caught and treated before they get worse. Undergo screenings for lung issues like lung cancer and COPD if you qualify.
In the same vein, Garfield advised staying current on vaccinations against illnesses that can cause lung damage, like the flu, COVID-19 and pneumonia.
Don’t forget to advocate for yourself at these appointments. If there’s something you are worried about when it comes to your lungs and health, bring it up to your doctor.
“If you’re going in, and you’re like ‘I have chest pain and I’m worried it’s lung cancer’ don’t say, ‘I’m here because I have a cough.’ Sometimes, you just need to knock us over the head with what it is you’re worried about,” said Wang Memoli, who advised getting right to the point when communicating your concerns. “And don’t be embarrassed. We are not judging you.”
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