If you’ve spent years breathing in cigarette smoke, pollution, viruses, and other toxins, the idea of clearing your lungs and making a fresh start may sound very appealing. But if you’re tempted to buy vitamins, teas, or essential oils that say they will “detox” your lungs, save your money, says Joshua Englert, MD, a pulmonologist at The Ohio State University Wexner Medical Center.
“There are numerous products for sale on the Internet that claim to remove toxins from the lungs, but there is no scientific research to support their use,” he says.
Fortunately, in some situations the lungs are remarkably good at cleaning and repairing themselves – and there are steps you can take to keep your lungs as healthy as possible.
“If you have an acute illness, such as pneumonia or acute bronchitis, in most cases the lungs will make a full recovery,” says Norman Edelman, MD, professor of medicine at the State University of New York at Stony Brook.
But after chronic injury, such as the damage caused by decades of smoking, the lungs can only do so much to repair themselves, he says.
Smoking causes two types of long-term damage to the lungs: emphysema and chronic bronchitis. Together these are known as chronic obstructive pulmonary disease (COPD). In emphysema, the small air sacs that exchange oxygen are destroyed. Chronic bronchitis involves inflammation of the airways that lead to the air sacs. “Once the air sacs are destroyed, they cannot be replaced,” says Edelman. “Although some of the swelling and inflammation from bronchitis may resolve, the structural damage will remain.”
But the sooner you stop smoking, the better your chances of repairing any damage.
- A large study has shown that twenty years after quitting smoking, the risk of COPD falls to the same level as if you had never smoked.
- Ten years after quitting, your risk of dying from lung cancer is about half the risk of someone who smokes.
- Thirty years after quitting, the risk of lung cancer drops to the level of non-smoking.
“The sooner you stop smoking, the better chance the lungs can heal,” says Englert. “But if you smoke for too long, the damage can become permanent.”
While you can’t completely undo years of damage from cigarette smoking, the best thing you can do to “detox” is to protect your lungs from further damage, Edelman says. Here are some proven ways to keep your lungs as clean as possible:
Prevent passive smoking. While quitting smoking is the most important thing you can do for your lungs, it is crucial not to inhale other also human smoke, says Edelman. The combination of the smoke coming from the end of a cigarette, plus the smoke coming from the smoker’s mouth, contains hundreds of toxic chemicals; breathing it in can cause everything from lung cancer to stroke, the CDC says.
Stay away from vaping. While doctors are still learning about the long-term risks of e-cigarettes, research has begun to reveal some short-term risks. A recent study found that vaping reduces your lungs’ ability to clear mucus, which can lead to infections. “The only thing you need to breathe into your lungs is pure, clean air and prescription medications,” says Edelman. “Nothing else will be safe.”
Do not rely on steam therapy. Although a very small study found that breathing warm steam can make people with COPD feel less anxious, it found no effect on how well your lungs worked — and it was too small a study to even be sure. the findings on anxiety. “Steam may be useful for improving the removal of mucus from the upper respiratory tract, including the nose and throat, during a respiratory infection, but it does not make the lungs work better,” says Englert.
Prevent infection. Protect your lungs from further damage by getting flu and pneumonia vaccines, washing your hands frequently, and avoiding contact with anyone who has a runny nose or other illness.
Stay away from pollution, both indoors and outdoors. The American Lung Association recommends having your home tested for radon, a toxic gas that can cause lung cancer. (You can find information about testing on the EPA’s website.) Also make a habit of regularly vacuuming your home with a HEPA filter, and choose cleaning products that are free of volatile organic compounds (VOCs), fragrances, and irritants. substances. If you have a chronic respiratory condition, it can help to monitor your local air quality and avoid spending time outdoors on days with poor air quality, Englert says. You can go to AirNow.gov or download a free Air Quality Index app, which alerts you when pollution in your area from fire, industry or other sources is dangerously high.
Eat (and drink) a eating pattern rich in antioxidants. Eating lots of blueberries or kale salads won’t undo years of damage from smoking. But research shows that eating more fruits and vegetables, especially leafy greens, berries and other items rich in antioxidants, can help protect your lungs from some damage caused by smoking and air pollution. A large Korean study found that drinking green tea, which has both antioxidant and anti-inflammatory effects, may reduce the risk of COPD, but the results are inconclusive. Although drinking tea won’t hurt, Englert notes that there isn’t strong evidence that it will work.
Keep your lungs strong by exercising. There’s some evidence that cardiovascular exercise — anything that gets your heart pumping — can help your lungs work better, Edelman says. “It also makes the heart and muscles more efficient, so when you exercise there is less strain on the lungs, making you feel better and breathe easier,” he says.