Pulmonologist from Faridabad explains how to reverse the damage caused to lungs by air pollution and smoking: ‘Brisk walking or exercise…’

How do smoking and pollution affect your lungs?

“At birth, our lungs are pink and healthy,” says Dr. Chabra. “However, long-term exposure to cigarette smoke and air pollutants causes toxins to accumulate in the lungs, causing chronic respiratory diseases and increasing the risk of lung cancer.”

He adds, “Smoking damages the airways and alveoli, the tiny air sacs in the lungs. This causes inflammation, reduces oxygen-carbon dioxide exchange and leads to breathlessness over time. It also affects the blood vessels, leading to heart attacks, strokes and other systemic health problems.”

Even non-smokers are not safe. “Living in highly polluted areas can be the equivalent of smoking 20-30 cigarettes a day,” warns Dr Chhabra. “Airborne toxins accelerate lung aging, increase the risk of COPD and can lead to lung cancer over time.”

Common Causes of Lung Damage

Dr Chhabra highlighted the key contributors:

• Tobacco smoke: It contains thousands of harmful chemicals, which damage DNA.
• Air Pollution: Vehicle emissions, industrial smoke, and cooking fuels release particles that enter lung tissue.
• occupational exposure: Asbestos, silica, and volatile organic compounds (VOCs) pose increased risks to industrial workers.

“Reducing exposure to these major factors is essential for lung health,” he says.

Tips to help improve lung health

Although some damage may be permanent, Dr. Chabra explains that certain lifestyle changes can help restore lung function and prevent further damage:

1. Quit smoking immediately – the first and most important step.

2. Exercise regularly – Brisk walking or light aerobic activity helps clear mucus and increase lung capacity.

3. Improve indoor air quality – Use HEPA air purifiers, have proper ventilation and avoid exposure during peak pollution hours.

4. Eat a nutritious, antioxidant-rich diet – fruits, vegetables, green leafy vegetables, beets, garlic and green tea help repair tissues.

5. Stay hydrated – Adequate water intake helps to thin mucus and flush out toxins.

6. Practice breathing exercises or yoga – Techniques like pranayama strengthen the lungs and improve functionality.

7. Vaccinations – Flu and pneumonia vaccines protect against infections that can cause further damage to the lungs.

8. Regular health checkups – especially for people over 40 or with a history of smoking. Low-dose CT scans can detect early-stage lung cancer or other diseases.

“In severe cases, lung transplantation may be the only option,” says Dr. Chhabra. “But early detection and appropriate care can significantly improve quality of life.”

prevent further damage

“Air pollution and smoking cause persistent harm,” asserts Dr Chhabra. “The only way to protect your lungs is to quit smoking and reduce exposure to harmful pollutants.”

He adds practical tips for everyday safety:

• Wear a properly fitted N95 mask in areas with high pollution.
• Use air purifiers with HEPA filters indoors and keep windows and doors closed.
• Avoid biomass fuels like wood, coal, cow dung or kerosene in poorly ventilated places.

Role of diet, exercise and hydration

“Eating antioxidant-rich foods, practicing yoga, exercising regularly, and staying hydrated help support lung health,” says Dr. Chabra. “Hydration keeps mucus thin, making it easier to expel toxins and improving overall respiratory efficiency.”

Following these steps consistently can improve lung health, reduce shortness of breath, and reduce the risk of further complications.

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This article is for informational purposes only and is not a substitute for professional medical advice.