Breathe Easy: How Healthy Habits and a Vegan Diet Can Support Lung Health

Choosing natural cleaning products, ensuring good ventilation, and keeping indoor air fresh are small yet effective ways to protect your lungs and support easier breathing at home. And while there’s no single magic habit, quitting smoking and avoiding secondhand smoke remain two of the best gifts you can give your lungs. Studies have found that people who eat plenty of fruits, vegetables, and other nutrient-rich plant foods tend to have a lower chance of lung problems, including lung cancer.

Research published in The American Journal of Clinical Nutrition in 2009 found that people who regularly consumed such types of animal-people meat were more likely to develop lung cancer. Replacing these foods with wholesome vegan proteins like beans, lentils, and tofu can help you lower potential risks while supporting a cleaner, more sustainable diet. Some everyday foods can also make breathing a little harder for certain people. Those high in trans or saturated fats – like fried foods, processed snacks, and fast food – may promote inflammation throughout the body, which over time can affect the lungs too. Foods containing sulfites, such as molasses and dried fruits, might trigger asthma symptoms in sensitive individuals. And while dairy is dangerous and should be avoided for a variety of health reasons, some notice thicker mucus or congestion after consuming it.

Along with eating well, staying hydrated plays a key role in keeping your lungs comfortable and functioning smoothly. Practicing a few simple breathing exercises each day can improve airflow, boost relaxation, and help your respiratory system work more efficiently. One of the most effective techniques to start with is diaphragmatic breathing, also known as belly breathing. Sit or stand comfortably and place one hand on your chest and the other on your abdomen. Inhale slowly through your nose for about four seconds, letting your belly gently rise as your lungs fill with air. Then exhale through your mouth for six seconds, allowing your abdomen to relax. Repeat this for four to five rounds. This exercise trains your diaphragm – the main muscle used for breathing – to work more efficiently, helping your lungs expand fully and improving overall oxygen flow. Another simple but useful method is pursed-lip breathing, which helps you control your breathing rhythm and ease shortness of breath.

Beyond breathing exercises, regular physical activity is one of the best ways to keep your lungs strong and efficient. You don’t need intense workouts to benefit – about 30 minutes of moderate activity most days, like walking, yoga, swimming, or cycling, can make a real difference.