Experts share ways to protect your lungs amid fine-dust pollution

To combat the detrimental effects of fine-dust pollution, experts emphasize a holistic approach that combines nutritional "internal shields" with practical respiratory hygiene. Dr. Ngo Quang Hai, a specialist in traditional medicine, notes that while external barriers like masks are essential, the body’s internal resilience is equally critical. Air pollution is a direct threat to lung tissue, frequently triggering asthma, infections, and long-term risks such as cancer, making proactive lung care a necessity during periods of poor air quality.

Traditional medicinal practices highlight specific fruits, such as pears and kumquats, for their ability to soothe the respiratory tract. Pears are valued for their "cooling" properties and their effectiveness at moistening the lungs to alleviate dry coughs and thin out phlegm. Similarly, kumquats—often prepared as a syrup with rock sugar—serve as a powerful detoxifier and anti-inflammatory agent. These remedies are particularly recommended for vulnerable populations, including the elderly and children, to help clear heat from the body and soothe irritated airways.

Vegetables like carrots and kohlrabi provide essential micronutrients that defend lung tissue at a cellular level. Carrots are a rich source of beta-carotene, vitamin C, and lycopene, antioxidants that are believed to lower the risk of lung cancer and repair damaged tissue. Kohlrabi and wood ear mushrooms are also encouraged for their ability to address symptoms like sore throats and sinus irritation. Wood ear mushrooms, in particular, are prized for their blood-nourishing and detoxifying qualities, which help relieve the discomfort of a dry or scratchy throat.

Honey serves as a versatile natural medicine due to its potent antibacterial and anti-inflammatory properties. When combined with traditional herbs such as mulberry leaves, white fungus, or lily bulbs, honey enhances the body’s ability to clear toxins and recover from respiratory infections. Some clinical evidence even suggests that honey may outperform certain over-the-counter cough suppressants in managing symptoms and protecting lung tissue from further damage during bouts of illness or heavy pollution.

Beyond nutritional intake, physical exercises can significantly improve lung capacity and oxygen exchange. Diaphragmatic breathing—a technique involving deep inhalation through the nose to expand the belly followed by a slow exhale—helps maximize the amount of oxygen entering the bloodstream. Additionally, "controlled coughing" is a practical method for clearing the lungs; by leaning forward and exhaling in short bursts, individuals can more effectively expel excess mucus and pollutants that have settled in the respiratory tract.

Finally, managing the immediate environment and using steam therapy can provide instant relief on high-pollution days. Steam inhalation, often enhanced with peppermint or eucalyptus oils, helps to open restricted airways and hydrate the mucus membranes. Within the home, the use of air purifiers equipped with HEPA filters is strongly recommended. These devices are designed to capture fine dust particles, smoke, and allergens, providing a clean sanctuary that allows the lungs to recover from the stresses of outdoor pollutants.