We breathe in and out about 22,000 times a day. When resting average adult, breathe about 12 -20 times per minute. Though it looks small inside our body, but when lung is spread out, the size is actually about the half of the size of a tennis court. It has 2400 km of airways and up to 500 million of alveoli (place where oxygen exchange occur in lung).  Our lung is very unique in such a way that though it has left and right side but both of these are not entirely identical, with left lung is smaller than the right lung and left lung has only two lobes while the right lung has three (1).

Amazing isn’t it? Starting from today lets not take lung for granted. Now, it is time to find out how to breathe life into lung.

Smoking and your lung health (2,3)

Among things that you can start to cultivate in order to take care of your lung is to stop smoking if you are a smoker. Though it is easier said than done, there are thousands of people who have successfully quit smoking with the correct guidance, motivation, and support. Above all, you first must recognize the factor that influence you for smoking and start to tackle those. As for addiction it is something that can be work out with patch, medication, and support from your loved ones and with conducive environment. If you are passive smoker, it is time for you to take charge of your life, it is time to be stern if the smoker is your loved ones, provide them with some rules and regulation for smoking and if it in public avoid the places where you know smokers will be there. Remember, you’re saving your lung while doing so!

If you are passive smoker or you are currently smoking and have yet to quit, you may consider supplements to take care of your lung health while trying to quit smoking. Herbal supplement such as tiger milk mushroom is suitable for smokers, people with breathing problem like cough and cold, senior citizen with weak heart and to those who is always exposed to harmful smoke like passive smokers.

Exercise or simply move (4)

Exercise also can help in making sure your lung health is tip top! Exercise can be considered as any kind of physical activity. It can be structured or planned exercise or simply your daily chores which require you to move your body and sweat out. With the correct exercise that require your cardiovascular conditioning or simply put exercise that involve your heart and lung to pump the blood even quicker and to breath in and out at much quicker phase, it is consider as aerobic exercise or moderate exercise. This includes activities like brisk walking, swimming, running, and cycling. All these activities if do it correctly will improve your lung capacity which is good for your lung health as well.

Stay indoors, avoid harmful pollution (3)

Nowadays with our current transportation system in Malaysia, it is very likely for us to inhale bad air to our lung. What you can do with regards to this is that you can avoid heavy traffic, clean your house regularly to avoid buildup of mold, dust, and allergen.  You may ventilate your house and workplace frequently as well, so it has good airing system inside. One of the smart ways that you can do before you plan your journey is you can as well check the air quality of the place that you plan to go.

Prevent infection (3,5)

As for infection with related to lung, it can be due to various reasons, but among way you can cultivate in order to decrease risk of getting infected is by frequently washing your hands, do not touch your face with unwashed hands. Some people even consider getting flu vaccination. Talk to your doctor to know whether you should get flu vaccination.

In conclusion,

It is easy to actually value your lung worth and taking care of it if you are living a mindful life, simple activity like opt to use stairs instead of elevator or lift can as well benefit your lung. Avoid places with heavy traffic and wear proper personal protective equipment when handling hazardous or harmful chemical also helps. Making sure your house is properly ventilated can improve your indoors air quality. Starts now to take care of your lung of you will regret it!

References

1. The Lung Association. Breathing and Fun Facts about Lung (2016). https://www.lung.ca/lung-health/lung-info/breathing (Accessed on September 30, 2020)
2. Ministry of Health Malaysia (MOH). My Health Portal. Quit Smoking (2012). http://www.myhealth.gov.my/en/quit-smoking-prime-years-2/(Accessed on September 30, 2020)
3. National Institute of Health (NIH). Nationa Heart, Lung, and Blood Institute. Keeping your lung healthy (2019). https://www.nhlbi.nih.gov/health-topics/how-lungs-work (Accessed on September 30, 2020)
4. European Lung Foundation (ELF). Your lung and exercise. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818249/pdf/EDU-ELF121.pdf (Accessed on September 30, 2020).
5. Five ways to Keep your lung healthy and whole. https://www.healthline.com/health/understanding-idiopathic-pulmonary-fibrosis/ways-to-keep-your-lungs-healthy-and-whole#5.-Breathe-deeply (Accessed on September 30, 2020).

Just as its name, folklore tales and Indigenous people believe that, the mushroom grows, whenever drops of tiger’s milk fall into the ground. The mushroom grows on soil deep in the tropical jungles, they thrive in areas with humidity levels over 80% and grow mainly in Genting Highland and Kuala Lipis in Pahang, and in Perak (3).

Tiger Milk Mushroom and its benefits?  

Tiger Milk Mushroom consists of three parts: its cap (pileus), stem (stipe), and tuber (sclerotium). The sclerotium is a compacted mass of fungal mycelium containing food reserves while the cap and stem are woody. The sclerotium or tuber is the part where most of its medicinal properties is stored. The sclerotium is white and yield a milk – like solution that taste like milk (3).

From the traditional ancient times, tiger milk mushroom has been used by the indigenous community in Malaysia to treat common cold, cough, flu, and asthma.  Study on rats with asthmatic symptoms found out that, the usage of tiger milk mushroom extract can improve asthmatic rat’s TH 2 cells, TH 2 cells, is important in producing Immunoglobulin E (Ig E). Ig E is the antibody that will help to recognize foreign body or allergen that will cause reaction in the body and chase it away (3).

Tiger milk mushroom is also found can have some natural anti-coagulant properties. Anti-coagulant property is important during thrombolysis treatment. Thrombolysis is the treatment that is used to dissolve blood clot either in brain or artery.  Some of the natural anti-coagulant and fibrinolytic agents also is used to treat thrombolytic condition. Certain study also found out that ‘wood ear fungus’ (a type of mushroom) is able to produce protease-like fibrinolytic enzyme, which could serve as thrombolytic agent to dissolve blood clot. Since study found out that tiger milk mushroom also has the same protease enzyme thus with this property demonstrated by tiger milk mushroom, study presume that it is able to be used for cardiovascular diseases (3).

There are also studies, showing the comparison between the wild tiger milk mushroom and cultivated tiger milk mushroom for its antioxidant properties. The study found out that both wild and cultivated tiger milk mushroom extract are able scavenge free radicals hence concluded that it has anti – cancer property  though the nutritional content of wild and cultivated tiger milk mushroom is differ (4). Wild tiger milk mushroom contain more insoluble fiber and soluble fiber as compared to the cultivated tiger milk mushroom, cultivated tiger milk mushroom also has more carbohydrate as compared to wild tiger milk mushroom (4).

In conclusion…

There are many other studies on tiger milk mushroom, and it is found that it can gives various health benefits to human body, however, as tiger milk mushroom is a herb based ingredients, thus it differ from individual to individual, some individuals may have different experience towards it. The take away message with regards to tiger milk mushroom supplement taking is that it has to be hand in hand with healthy lifestyle such as exercise, since the symptoms you are experiencing need to be alleviated with lifestyle modification such as exercise and stop smoking as well.

References

1. The Star. Health benefits of Tiger Milk Mushroom (2011). Wong Li Za. https://www.thestar.com.my/lifestyle/features/2011/03/15/health-benefits-of-wild-tigers-milk-mushroom (Accessed on September 8, 2020).
2. Nutraceutical Business Review. Tiger Milk Mushroom: Malaysia Lost Its National Treasure (2015). https://www.nutraceuticalbusinessreview.com/news/article_page/Tiger_milk_mushroom_Malaysias_lost_national_treasure/104531 (Accessed on September 8, 2020).
3. Nallathamby N, Phan CW, Seow SL, Baskaran A, Lakshmanan H, Abd Malek SN, Sabaratnam V. A status review of the bioactive activities of tiger milk mushroom Lignosus rhinocerotis (Cooke) Ryvarden. Frontiers in pharmacology. 2018 Jan 15;8:998.
4. Yap HY, Aziz AA, Fung SY, Ng ST, Tan CS, Tan NH. Energy and nutritional composition of Tiger Milk Mushroom (Lignosus tigris Chon S. Tan) sclerotia and the antioxidant activity of its extracts. International journal of medical sciences. 2014;11(6):602.

Stress and belly breathing

The most common one is breathing exercise and stress. Numerous studies have proven that breathing exercise can help with anxiety disorder, panic attack, and stress in general. United Kingdom National Health Service (NHS, UK) suggests belly breathing technique to individuals experiencing stress, anxiety, and panic as well (1). Since the mental health issues is at alarming rate nowadays even in Malaysia with the pandemic of COVID19 and even without COVID19, our mental health issue currently is at stake. Study has reported that in Malaysia children as young as primary school children are stress, thus it is important to educate ourselves and our loved ones on measures to take whenever you face the situation that triggers panic, anxiety or stress (2).

Most of the breathing exercise will be more likely to show its benefit whenever you do it regularly. Breathing exercise can be done while standing up, sitting in the chair that supports your back, or while lying on a bed or yoga mat on the floor or simply on the floor without mat. Make yourself as comfortable as you can, if there is anything that restrict your breathing, you may loosen it up. If you are lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight or bend your knees so your feet are flat on the floor. If you are sitting, place your arms on the chair arms. If you are sitting or standing, place both of your feet flat on the ground. Whatever position you are in, place your feet roughly hip width apart. Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first, but that’s ok. Try breathing in through your nose and out through your mouth. Let your breathe flow as deep down your belly as you are comfortable, do not force it. Feel your chest is expanding as you breathe in and feel your belly is moving up as you breathe out. Keep doing this for 3 – 5 minutes (1,3).

Asthma and Buteyko breathing

Asthma is a debilitating, chronic disease characterized by airway hyper‐responsiveness and associated with respiratory symptoms.   Asthma is extremely common and is one of the leading presenting complaints for patients in general practice, meaning in most common health clinic even in Malaysia (3,4).

There are not many studies conducted to see the efficacy of Buteyko breathing exercise in treating asthma, the recent review study in 2018 with regards to asthma and Buteyko breathing concluded that the researcher withdraw this study, since the collection of studies that need to be examined in concluding whether Buteyko breathing technique is efficient for asthmatic patients are not up to par with the standard of current scientific methodology (3,4).

However, it is worth to note that, the researchers also concluded that even with no reliable conclusion can be drawn concerning the use of breathing exercise for asthma in clinical practice, however, notably the trends of improvement in quality of life measurement is encouraging. Meaning to say that, asthmatic individuals that practice Buteyko breathing in their daily life, reported that their quality of life is improve, perhaps with lesser frequency of asthma attack or less severe asthma attack (3,4).

Thus, individual with asthma may try this Buteyko breathing technique as well in their daily routine, to improve their quality of life. Buteyko breathing exercise is as per shown below:

Lung health and diaphragmatic breathing

Many people unknowingly developed a habit of using muscles in the neck, shoulders and back, which greatly limits the amount of air that enters and leaves the lungs. A 2016 research study in the Journal of Physical Therapy Science observe the effects of diaphragmatic breathing on respiratory function. Using two groups of subjects, one group engaged in feedback breathing exercises while the other practiced diaphragmatic breathing. The results of the study showed improvement in the lung capacity for the group that practiced diaphragmatic breathing (6).

In effect, diaphragmatic breathing strengthens the diaphragm muscle and, in turn, helps the lungs work more efficiently. To do this exercise, you want to breathe from your belly. It helps to place one hand on your belly and one hand on your chest as you inhale and exhale. Breathe in through the nose for two seconds and then out through pursed lips for two seconds. As you exhale, press down on your abdomen to make sure you’re engaging your diaphragm muscle (6).

In conclusion,

There are various methods of breathing exercise on the net. However, to find the one that is suitable to your condition and improve your overall state is your task. Once you found your ideal exercise technique, frequent practice will give impact to your overall health in the long run. Just like how physical activities benefits your lung health, breathing exercise will as well help your lung health.

Interestingly, laughing and singing also can improve your lung health, because, certain movement that you make in your lips and your overall system, forces stale air in your lung to go out and replace it with breeze of new fresh air, thus increasing your lung capacity which will benefits your lung health (6).

So, the next time you hear someone singing do not stop them even if their voice is terrible instead bear with it or congratulate them for doing good to their lung health!

References

1. Breathing exercise for stress (2018). National Health Service (NHS). United Kingdom. https://www.nhs.uk/conditions/stress-anxiety-depression/ways-relieve-stress/ (Accessed on October 14, 2020).
2. Resolving mental illness issue in Malaysia (n.d). University Malaya Specialist Centre (UMSC). https://umsc.my/umsc_news/resolving-mental-illness-issues-in-malaysia/ (Accessed on October 14, 2020).
3. Breathing technique for stress relief (1, 2020). WebMD. https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques#2 (Accessed on October 14, 2020).
4. Bruton A, Lewith GT. The Buteyko breathing technique for asthma: a review. Complementary therapies in medicine. 2005 Mar 1;13(1):41-6.
5. Campbell TG, Hoffmann TC, Glasziou PP. Buteyko breathing for asthma. The Cochrane Database of Systematic Reviews. 2018 Aug;2018(8).
6. Patient Empower Network (PEN). 5 Easy Ways to Improve you Lung Health (2019). https://powerfulpatients.org/2019/09/27/5-easy-ways-to-improve-your-lung-health/#:~:text=Pursed%2Dlip%20breathing%20lung%20exercises,to%20exhale%20for%2010%20seconds.

With the advancement of technology scientist started to discover the harmful of tobacco smoking that is not only limited to the smoker itself but also to those who inhale the cigarette smoke, or nowadays better known as passive smoker.

What is passive smoker?

Passive smokers are those who breathe in other people’s tobacco smoke. It can increase the non-smoker’s risk of getting lung cancer and may also increase the risk of other cancers including larynx (voice box) and pharynx (upper throat) (2).

Apart from cancer, the evidence is clear that second-hand smoke or passive smoking can also cause heart disease, stroke, and various complication of lung disease, being the most common one is Chronic Obstructive Pulmonary Disease (COPD) (2). Most harmful tobacco smoke is invisible but travel through the air and lingers, thus it can also build up on surfaces and clothes, which explains why it is even more dangerous since people cannot see it thus take no precaution for it, when in fact it is still there and harming your body as you inhale it (2).

Passive smokers’ health

The first conclusive evidence on the danger of passive smoking found out from Takeshi Hirayama’s study 1981 on lung cancer among non-smoking Japanese women who is married to men who smoked. Whenever passive smoker inhale the smoke from the burning tip of the cigarette (sidestream), and also whenever the non-smoker breathe from the smoke that smoker has inhale and exhale (mainstream), this will imposed 20-30% risk of getting lung cancer and 23% more risk of getting cardiovascular diseases to the non-smoker (3).

The smoke from cigarette will do even more harm to children and pregnant women, as compared to adult. As to children who is exposed to the smoke, they will have higher risk of sudden unexpected death of infant, which include sudden infant death syndrome (SIDS) and fatal sleep accidents. Children who lives in a smoking household for the first 18 months of their life has an increased risk of developing a range of respiratory illnesses, including bronchitis, broncholitis, and pneumonia (4).

Children who is exposed to second-hand smoke are also more prone to get colds, coughs, and glue ear (middle ear infections). Their lungs are weaker and do not grow to their full potential. Which also explain that the children who is exposed to second – hand smoker in the home is more likely to develop asthma symptoms, have more asthma attacks and use asthma medications more often and for longer period. As for the pregnant mother who is exposed to the second-hand smoke, they have higher risk of for ectopic pregnancy, or give birth earlier (premature baby), and lower birthweight (3,4).

What can be done to improve this situation?

There are many things that can be done in order to improve this, as an example, from the government body and community point of view, their role is that they need to always create awareness on harmful second-hand smoke, so that many more people are aware. Government also can implement health policy such as in Australia, it is illegal to smoke in car with individuals below 18 years old, it is also illegal to smoke in indoor workplace, and if individuals are to smoke, it has to be four metres away from the gate of children’s indoor play centre, school and kindergarten, if it is in the outdoor play park, it has to be 10 metre away from the play space etc. While in Malaysia, it is illegal to smoke in the hospital area, school area, and certain public places such as restaurant (4).

Apart from this, the individual who is in contact with smokers, be it their family members, friends, housemate, partners, etc they must always voice out their uncomfortableness, and their right for fresh air.

As for the smoker itself, after knowing the harmfulness of tobacco smoke, one should already try to quit smoking, not only for the sake of oneself but also for your loved ones, for those who lived with you and care for you. You may get help from the nearest community clinic for this, every government community clinic in Malaysia have smoking cessation counsellor, doctor, and nurse who will help you with your addiction. Meanwhile you are struggling to quit, you may practice to not smoke in public place etc. You may also wash your hands or take a bath as soon as you get home where you smoke outside, then only engage with your loved ones. If you are also concern about your health condition while you are trying to quit smoking or if you already feeling symptoms of chronic coughing, you may also try tiger’s milk mushroom supplement that can help with chest clearance etc.(Find out more about Tiger’s Milk Mushroom here, https://bit.ly/2SVhRKu ) All this will not be causing damage as much as if you do not have action at all to quit smoking knowing how harmful smoking is.

References

1. World Health Organization (WHO). Passive Smoking Atlas. https://www.who.int/tobacco/en/atlas10.pdf?ua= (Accessed on October 16, 2020)
2. Cancer Research United Kingdom. What is passive smoker? https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/smoking-and-cancer/what-is-passive-smoking (Accessed on October 16, 2020).
3. Bek K, Tomaç N, Delibas A, Tuna F, Teziç HT, Sungur M. The effect of passive smoking on pulmonary function during childhood. Postgraduate medical journal. 1999 Jun 1;75(884):339-41.
4. Victoria State Government. Better Health Channel. Passive Smoking. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/passive-smoking (Accessed on October 16, 2020).

Apart from lung, brain also plays a vital role in this whole system. Brain is the one that controls your breathing rate (how fast or slow you breathe), by sensing your body’s need for oxygen and its need to get rid of carbon dioxide (1).

Exercise and breathing

Exercise is vital in keeping the healthy body. The benefits of exercise include for the well being of your physical health and mental health. As for the physical health, studies found out that exercise is not only good for individuals with chronic diseases such as obesity, diabetes, hypertension, and many others but it is also good for the lung health (2,3).

During exercise, lungs bring oxygen into the body to provide energy and at the same time remove the carbon dioxide. Whilst the heart pumps oxygen to the muscle that are doing exercise (2).

When you exercise your muscles work harder, your body uses more oxygen and produces more carbon dioxide. To cope with this extra demand, your breathing has to increase from about 15 times a minute (12 litres of air) when you are resting, up to about 40–60 times a minute (100 litres of air) during exercise. Your circulation also speeds up to take the oxygen to the muscles so that they can keep moving (2).

When your lungs are healthy, you keep a large breathing reserve. You may feel ‘out of breath’ after exercise, but you will not be ‘short of breath’. When you have reduced lung function, you may use a large part of your breathing reserve. This may make you feel ‘out of breath’, which can be an unpleasant feeling, but it is not generally dangerous (2).

In fact, all these processes if it is practice regularly, it will improve lung health. How? By improving lung capacity. Even for people with lung problem such as chronic obstructive pulmonary disorder (COPD) it is also recommended to exercise frequently and to practice breathing technique that can help with it such as diaphragmatic breathing technique (3,4).

Individuals with long-term conditions may as well exercise, but most people with such condition, feel demotivated to exercise due to the thought that they might quickly be out of breath. However, if individuals with long-term problem with lung do less activity over the time, individuals will become less fit and makes daily activities even harder. It is best to ask the guidance from doctor or physiotherapist before start with any exercise. This is to ensure that your exercise plans are in line with your capacity and are safe (2).

Generally, what can be practice is that all exercise programmes must be built up over time to allow body to adapt. It is important that you exercise at your own pace. If you reach a stage where you are breathless to talk, then slow down the pace or if necessary, take a short pause (2). Remember, the more you do, the more you will be able to do!

Intermittent exercises can also help you to deal with the shortness of breath. In this case you alternate brief exercise, lasting 1–2 minutes, with moments of rest (or slower exercise). This is called ‘interval training’ (2).

As an example, if you have COPD, you will have damaged airways. This means that when you breathe out your airways become narrowed before you have got rid of all the air in your lungs. Many people with COPD find that pursing their lips enables them to breathe out more slowly and effectively. You may also find it easier to walk with braced arms (for example leaning on a shopping stroller, or even by grasping the belt of your trousers). Patients with severe lung disease can benefit from using a wheeled walking aid (4).

If you suffer from severe COPD, you may have problems bringing enough oxygen into the body. If this is the case, you may need to take supplementary oxygen during your activity. Your doctor will be able to assess this before you begin a training programme (4).

References

1. National Heart, Lung & Blood Institute (NHLBI). U.S. Department of Health & Human Services. How the Lungs Work. https://www.nhlbi.nih.gov/health-topics/how-lungs-work
2. Your lungs and exercise. (2016). Breathe (Sheffield, England), 12(1), 97–100. https://doi.org/10.1183/20734735.ELF121
3. Breathing Exercise to Increase Lung Capacity. https://www.healthline.com/health/how-to-increase-lung-capacity
4. Breathing exercise with COPD. https://www.healthline.com/health/copd/breathing-exercises

Do you know that every food has it own sets of nutrients which makes it suitable for every specific health problem that we encounter? The only unknown is how much do we need it, and how can it help whether as mean to prevent diseases or to help alleviating the symptoms of diseases. When it comes to this, whenever you looked closely you will see that animals or even pets such as dogs and cats, whenever they feel not at ease they will eat grass or some plant that possess antidote to their unwell condition.

As for lung, it also has foods that will benefits it condition but little that we know since there are not many studies conducted specifically for this. Studies shows that vitamin C is good for people who smoke, not to reverse their lung condition but as a ‘cushion’ to the damage on the lung. Which is why, according to United States, National Institute of Health (NIH), smokers are recommended to consume 35 mg more vitamin C as compared to normal adult (1). As for normal adult  in Malaysia recommended vitamin C intake is about 70 mg for both male and female (2). The way in which vitamin C works in this condition is that it will limit the damage effects of free radicals through antioxidant activity, in which this will helps to prevent or delay the development of certain cancers, cardiovascular disease, improved immune function and improved absorption of plant based iron (non-heme iron) (1).

Foods that contain high vitamin C.

Apart from vitamin C, studies also established that smoker has lower carotenoid in their body as compared to non- smoker individuals. Carotenoid is a type of antioxidants, it includes Beta carotene, lycopene, lutein, and zeaxanthin. Beta carotene is the most common one use especially for study related to lung health. There is study conforming that the consumption of beta carotene supplementation among smoker will improve their pulmonary (lung) function (3). However, there is also study (intervention trials) reported that supplement with large doses of beta-carotene have an adverse effect on the incidence of lung cancer in smokers and workers who exposed to asbestos. Until the efficacy and safety of taking supplements containing these nutrients can be determined, current dietary recommendation is to consume diet (fruits and vegetables) that is high with beta carotene (4,5).

Interestingly, there is also study examining on the amount of curry intake and the lung health! The longitudinal study that was conducted for a year among older adults in Singapore found out that, individuals who consume more curcumin (turmeric) rich curry has better lung health. The study also compare smoker who consume more curry has better lung health as compared to smoker who consume less curry. These results suggest that the antioxidant and anti-inflammatory actions of curcumins in curry might be particularly effective in protecting against pulmonary damage caused by smoking (6). However, the study does not assess on the cholesterol level, and does not mentioned on how the curry is usually prepared in Singapore. If the same study were to conduct in Malaysia, perhaps among things need to consider is the amount of cholesterol since, curry used coconut milk which has high saturated fat, thus might increase the cholesterol level.

As for non – smoker, there is also guideline on foods that can help with lung health. According to American Lung Association, the consumption of complex carbohydrates such as whole grain bread and limit simple carbohydrates helps to maintain lung health especially for Chronic Obstructive Pulmonary Disease (COPD) individuals. Consumption of 20 – 30g of fiber from fruits and vegetables and good source of protein such as from lean meat and low fat milk helps with lung health. Whilst for consumption of fat, consumption of fat from monounsaturated (MUFA) and polyunsaturated fat (PUFA) will also help with lung health.

Basically consumption of healthy diet helps with not gaining extra weight that can load lung condition even more. Other than the previous, dietary habit such below will also helps with lung condition;

• Rest just before eating.
• Eat more food early in the morning if you’re usually too tired to eat later in the day.
• Avoid foods that cause gas or bloating. They tend to make breathing more difficult.
• Eat 4 to 6 small meals a day. This enables your diaphragm to move freely and lets your lungs fill with air and empty out more easily
• If drinking liquids with meals makes you feel too full to eat, limit liquids with meals; drink an hour after meals.
• Consider adding a nutritional supplement at night time to avoid feeling full during the day

In conclusion, for non – smoker and smoker, consumption of healthy diet and having a good diet habits help with lung health as well. Even though certain food has nutrient that may help with certain body condition, it is still best to consume food in moderation, variety and balanced. Always try to cut back on the habit of smoking is advisable for smokers.

References

1. United States. National Health Institute (NIH). Office of Dietary Supplement (ODS). Vitamin C https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
2. Ministry of Health Malaysia (MOH). Recommended Nutrient Intake (RNI) (2017). A Report of Technical Working Group of on Nutritional Guideline. National Coordinating Committee on Food and Nutrition.
3. Thyagarajan, B., A Meyer, K., Smith, L. J., Beckett, W. S., Williams, O. D., Gross, M. D., & Jacobs, D. R., Jr (2011). Serum carotenoid concentrations predict lung function evolution in young adults: the Coronary Artery Risk Development in Young Adults (CARDIA) study. The American journal of clinical nutrition, 94(5), 1211–1218. https://doi.org/10.3945/ajcn.111.019067
4. Committee on the Public Health Implications of Raising the Minimum Age for Purchasing Tobacco Products; Board on Population Health and Public Health Practice; Institute of Medicine; Bonnie RJ, Stratton K, Kwan LY, editors. Public Health Implications of Raising the Minimum Age of Legal Access to Tobacco Products. Washington (DC): National Academies Press (US); 2015 Jul 23. 4, The Effects of Tobacco Use on Health. Available from: https://www.ncbi.nlm.nih.gov/books/NBK310413/
5. Johnson EJ. The role of carotenoids in human health. Nutr Clin Care. 2002 Mar-Apr;5(2):56-65. doi: 10.1046/j.1523-5408.2002.00004.x. PMID: 12134711.
6. Ng, T. P., Niti, M., Yap, K. B., & Tan, W. C. (2012). Curcumins-rich curry diet and pulmonary function in Asian older adults. PloS one, 7(12), e51753. https://doi.org/10.1371/journal.pone.0051753