Most of us realize the dangers of smoking as they relate to lung cancer -- with more than 7,000 chemicals in cigarette smoke, it can harm every organ in your body, as well as those who inhale second-hand smoke. But did you know there are other factors to keep your lungs healthy and reduce your risk for lung cancer? November is Lung Cancer Awareness Month - a great time to introduce healthier habits for your lungs.
Get physical
Exercise is crucial for lung health. Aerobic activity (walking, running, biking, etc) allows your heart and breathing rate to increase. The heart muscle works harder and gets stronger. This, in turn, makes for a more efficient circulatory and respiratory system. That means that your heart and lungs do not have to work as hard to pump blood and oxygen throughout your body. Thirty minutes of exercise, five days a week is recommended for everyone. If you aren’t capable of thirty minutes to start with, break it up into three 10-minute workouts. Strength training, another important exercise component, can build your core muscles which are important for breathing and posture. It’s important to talk to your health care team to create a plan that is right for you.
Take a breath
Did you know that practicing intentional breathing can improve your health? In fact, creating a breathing practice (or taking time each day to do deep breathing exercises) can increase your oxygen levels and allow your diaphragm to work more efficiently (not to mention it can help lower your blood pressure and ease anxiety). Here ‘s a simple breathing exercise to practice. Try this when you are not short of breath and at rest relaxing:
- Inhale through your nose (you can count slowly to four). Hold that breath for a count of seven.
- Exhale through your mouth for a count of eight.
Eat well
3-Bean Chili with Vegetables
Ingredients
- 1 ½ tablespoons canola oil
- 2 cups chopped onion
- ⅔ cup chopped carrot
- 4 garlic cloves, minced
- 4 cups water
- 2 cups frozen whole-kernel corn
- 1 cup chopped red bell pepper (about 1 large)
- 1 cup chopped zucchini
- 2 tablespoons chili powder
- 2 teaspoons dried oregano
- 2 teaspoons ground cumin
- ¾ teaspoon salt
- 2 (28-ounce) cans crushed tomatoes
- 2 (16-ounce) cans pinto beans, rinsed and drained
- 2 (16-ounce) cans kidney beans, rinsed and drained
- 2 (15-ounce) cans black beans, rinsed and drained
- 1 (6-ounce) can no-salt-added tomato paste
- 1 ½ tablespoons rice vinegar
- 1 ½ teaspoons to 1 tablespoon finely chopped chipotle chile, canned in adobo sauce
- 1 cup chopped fresh cilantro
- 1 cup (4 ounces) shredded reduced-fat cheddar cheese
- 1 cup reduced-fat sour cream
Directions
- Heat oil in a large stockpot over medium-high heat. Add onion, carrot, and garlic; sauté five minutes.
- Stir in four cups water and next 12 ingredients (through tomato paste); bring to a boil.
- Cover, reduce heat, and simmer 25 minutes or until carrot is tender, stirring occasionally. Stir in vinegar and chipotle.
- Top with fresh cilantro, cheese, and sour cream as desired.
If you would like more information on nutrition for breast cancer, contact one of the oncology dietitians at The Christ Hospital Cancer Center:
- Sarah Heffron, M.Ed., RD, CSO: 513-585-4340
- Kristen Leavitt, MHA, RDN, CSP: 513-585-4495
- Laura Loch, RDN, LD: 513-585-4250
Featured in This Post
- Newsweek ranks The Christ Hospital among 'America's Best Specialized Hospitals' - opens in a new tab - external linkThe Christ Hospital Health Network has been recognized among the nation's top specialty hospitals by Newsweek, earning rankings in six areas of care on the publication's "America's Best Specialized Hospitals 2026" list.
Former Bengal joins study examining heart disease in retired athletes - opens in a new tab - external linkResearchers say 1 in 3 former football players die from cardiovascular disease, compared with 1 in 5 people overall. During Men's Health Month, former Bengal Brad Cousino is sharing how a heart scan changed his perspective.
Wilmington man urges men not to ignore knee pain after successful replacement surgery - opens in a new tab - external linkTim Swicegood is urging others not to wait to address chronic knee pain after he says a total knee replacement changed his daily life.
Soon-To-Be-Dad, Sam Hubbard, has gifts for Newborns and Dads at The Christ HospitalFather’s Day is here and The Christ Hospital Health Network has partnered with the Sam Hubbard Foundation to surprise some new dads.
Former Bengals player Sam Hubbard's foundation gives Father's Day gifts at local hospitals - opens in a new tab - external linkhe Christ Hospital Health Network has partnered with former Cincinnati Bengals player Sam Hubbard's Foundation. Hubbard is a soon-to-be first-time father and is celebrating Father's Day at local hospitals.
Men's Health Month: Retired pilot shares spine health warning - opens in a new tab - external linkWhen pain in Ed’s hips began getting worse, the 76-year-old pilot assumed it was just part of getting older. When a scan found that his spine had collapsed, he found a way to keep moving with advanced spine surgery.
Christ Hospital, NEOMED and Miami University partner to address doctor shortage - opens in a new tab - external linkA new partnership is bringing medical students into The Christ Hospital Health Network as leaders work to address what they describe as a critical shortage of physicians in Ohio.- 37 top hospitals for diabetes care: Leapfrog, ADA - opens in a new tab - external linkThe Christ Hospital Health Network is one of 37 hospitals in the US named as leaders in caring for people living with diabetes by Leapfrog and the American Diabetes Association.
