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Few people know, but the lack of a healthy diet also interferes with our breathing. Despite being an involuntary action of the body, breathing correctly is not that simple a task. In times of colder temperatures, as now, the drier and more polluted air, in addition to the more closed environments, prevent better filtration of oxygen in the body, increasing the possibility of colds and flu, allergic crises, in addition to chronic problems such as asthma, rhinitis and bronchitis. Therefore, a diet focused on the body’s protection and defense nutrients is of paramount importance for the functioning of the respiratory system.

According to a survey conducted by Harvard University, in the United States, people are most affected by respiratory problems when their diets are deficient in certain nutrients. This level increases among adolescents, due to the low consumption of vitamins C and E, in addition to omega-3 fatty acids, presented in this age group. The youths analyzed in the study had worse lung function and reported a higher incidence of respiratory problems such as cough and runny nose.

The researchers highlighted the power of fruits in respiratory actions, especially those rich in vitamin C – also associated with healthy lungs -, as well as flavonoids, the antioxidants – widely found in citrus fruits – that inhibit the production of free radicals. Free radicals are unstable atoms generated both by metabolism and by environmental factors, such as smoke and pollution, which affect cells, making the individual more susceptible to disease and aging.

The association of fruits with lung function and respiratory symptoms may be the result of a protective effect of flavonoids and vitamin C on the airways and alveolar epithelium. Low levels of vitamin E and omega-3 were associated with a higher incidence of asthma. We do have a problem with teenagers who do not consume the recommended amounts of food and micronutrients. A poor diet definitely interferes with asthma symptoms.

4 foods that will help you improve your breathing!

Citrus fruits: Guava, orange, acerola, tangerine… All fruits rich in vitamin C boost immunity and prevent flu, cold and respiratory tract infection. Eat at least one a day.

Flaxseed: It acts as an emollient on the mucous membranes, relieving symptoms of respiratory problems. One tablespoon a day, preferably from crushed seed, is sufficient to protect health.

Ginger: Gingerol, a compound that gives the root a spicy flavor, is antioxidant and anti-inflammatory. To consume in the form of tea, just boil a few slices for a few minutes.

Garlic: The alina and alisina present in the food fight infections by bacteria, fungi and viruses. The ideal is to consume raw garlic, but it’s not easy: try minced in a yogurt-based salad dressing.

Learn some breathing techniques!

Techniques – Knowing how to control breathing is also essential to balance the body and improve health. When breathing in the wrong way, we are unable to renew the adequate oxygen load to properly feed the cells and, thus, we eliminate little carbon dioxide, leaving the body intoxicated. Three aspects for us to breathe well: rhythm, depth and duration.

Slow, deep and long breaths: Generate harmony in all body functions bringing greater satisfaction and a feeling of well-being. Through these breaths, the amount of oxygen is increased, releasing carbon dioxide toxins. In addition, they balance the biological rhythm and body temperature, helping to develop a broader, deeper perception and body self-awareness.

Short, quick and shallow breaths: They generate shortages in the body, as they do not supply oxygen needs, which can result in various problems and diseases. Dispersive breaths and irregular rhythms do not maintain a biological balance and body temperature, bringing, above all, feelings of irritability, impatience and bad mood.

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