How to Eat Right in Australia’s Unique Environment : The Aussie Diet Dilemma
November 5, 2023
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Did you know, your lungs do more than just breathe—they’re also a powerful detox system for your body. With every breath, they help eliminate toxins and pollutants, keeping your system clean and balanced.
Image 1: iStock- Human Lung Infographic
The lungs are an important part of the respiratory system. The lungs are present in the thorax, that is the part between the neck and abdomen. We have two lungs, although they might look similar but they have significant characteristics. Imagine both the lungs to be like individual houses. Well the right house has three rooms/ lobes– superior, middle and inferior lobes. While the left house has only two rooms/ lobes– superior and inferior and this is because the heart takes up the space of the middle lobe. Although the right lung has three lobes it is shorter yet wider than the left lung. Another characteristic of the left lung is that it has a ‘cardiac notch’ (place where the heart fits) and the lingula, which is the extension of the superior lobe.
Lungs function as the body’s air filters, taking in oxygen and expelling carbon dioxide about 12-20 times per minute.
Inhalation process:
Inside the lungs:
Circulatory process:
For efficient breathing, the airways must stay open and free of inflammation or excess mucus.
Yes, the lungs have their own complications.
Asthma, or bronchial asthma, is characterized by the swelling and tightening of airway muscles, leading to restricted airflow. It often results from allergens or excessive mucus production, causing difficulty in breathing.
A condition where inflamed or damaged airways cannot clear mucus, leading to bacterial growth and worsening inflammation. This condition arises from recurrent infections or airway damage.
Image 2: Cleveland clinic- Bronchiectasis
Bronchitis is a temporary infection that inflames the airways, causing mucus buildup and persistent coughing. If not treated, it can progress to chronic conditions like COPD.
Emphysema involves the destruction of the alveoli walls, reducing the lungs’ ability to exchange gases. It is primarily caused by smoking, pollution, or genetic factors, leading to shortness of breath.
COPD involves long-term lung damage, leading to difficulty breathing due to inflammation, mucus buildup, and loss of elasticity in the airways. Smoking and conditions like bronchitis and emphysema are primary causes.
Image 3: The Conversion- What is COPD
A genetic disorder that causes thick, sticky mucus buildup in the lungs, leading to chronic infections and airway damage. CF can affect multiple organs or be limited to one.
Image 4: NIH- What is Cystic Fibrosis
Pneumonia is an infection that inflames the air sacs in the lungs, leading to mucus production and difficulty breathing. It can be caused by bacteria, viruses, fungi, or aspiration, with varying severity based on its type.
Breathing exercises to improve respiratory efficiency
Breathing exercises are essential for improving respiratory health by enhancing lung capacity, strengthening respiratory muscles, and promoting efficient oxygen exchange. Techniques like deep breathing and yoga can reduce inflammation, improve lung function, and support overall respiratory wellness, especially for those with conditions like asthma or COPD.
Respiratory quotient (RQ)
The respiratory quotient (RQ) represents the ratio of carbon dioxide (CO2) produced to oxygen (O2) consumed during metabolism. It plays a crucial role in developing nutrition plans for patients with respiratory issues. Different macronutrients contribute to varying RQ values: carbohydrates have the highest RQ at 1.0, while fats and proteins have lower RQs of 0.7 and 0.8, respectively. A higher RQ means more CO2 is produced, which occurs when a meal rich in carbohydrates is consumed. For patients with lung problems, this increased CO2 production can worsen breathing difficulties, making careful dietary planning essential.
According to a case controlled study published by Malmir et al that examined the relationship between adherence to a low carbohydrate diet (LCD) and the risk of developing chronic obstructive pulmonary disease (COPD), suggest that individuals who follow an LCD may experience benefits for respiratory health, particularly those at risk for COPD. It highlights that LCDs could reduce CO2 production and help alleviate respiratory challenges, making it a potential dietary strategy for managing lung conditions.
Nutrition as a support tool
Vitamins A, C, and D act like superheroes for lung health. They keep your respiratory system strong and reduce inflammation. Vitamin A supports immunity, helps tackle asthma, and fights viruses like the flu. Vitamin C has antiviral power. It reduces the severity of pneumonia and boosts NK cells’ ability to fight infections. Vitamin D aids lung development in babies and defends against respiratory viruses. It also modulates the immune response to these viruses. Vitamin E adds anti-inflammatory benefits, especially in asthma and allergic reactions. Together, they help keep your lungs healthy!
Minerals like magnesium, selenium, zinc, and iron are key players in keeping your lungs happy! Magnesium helps relax smooth muscles, improving breathing, and is a natural bronchodilator, especially in asthma. Selenium, a powerful antioxidant, works with vitamin E to protect lung tissues from damage. Zinc boosts the immune response, helping your body fight off respiratory infections and even reduces the severity of COPD. Iron is essential for oxygen transport but must be well-balanced to avoid lung damage from oxidative stress. Together, these minerals keep your lungs strong and functioning smoothly!
Flavonoids, the natural polyphenols found in fruits, vegetables, tea, and even chocolate, are like your body’s inflammation-fighting ninjas! They help calm the immune system, block inflammatory pathways, and reduce oxidative stress. These plant-based superheroes can even stop viruses like the flu, hepatitis, and dengue in their tracks! Studies show flavonoids can reduce lung inflammation, ease airway sensitivity, and lower the risk of respiratory infections. In short, they’re powerful defenders against chronic inflammation and lung diseases, making them a great addition to your diet!
Resveratrol, regulates the protein that helps with many processes in the cell to reduce lung injury by decreasing reactive oxygen species that contribute to cell damage and cell destruction. It also improves mitochondrial function, potentially aiding COPD patients. Although it shows promise against viral infections and inflammation, clinical trials are limited. Curcumin, from turmeric, modulates epigenetic processes, reducing lung inflammation. Catechins, especially EGCG, improve lung health in COPD. However, more research is needed to confirm effective dosages for these compounds.
Dietary fibre is the non-digestible part of carbohydrates that are fermented in the large intestine. Dietary fibre includes polysaccharides, oligosaccharides, lignin and associated plant substances. Upon fermentation they produce short chain fatty acids (SCFA), that help reduce the risk of COPD due to its anti-inflammatory properties. It is a natural way that helps you
The gut microbiota, rich in bacteria, is crucial for regulating the immune system and affects overall health. An imbalance, known as dysbiosis, can weaken immune responses. This makes individuals more prone to lung infections such as tuberculosis, H1N1, and pneumonia. Research reveals a strong connection between gut bacteria and respiratory health. Notably, diverse gut microbiota in childhood significantly lowers the risk of asthma and allergies.
Omega-3 and omega-6 fatty acids play crucial roles in inflammation regulation. Omega-6 fatty acids often promote inflammation, while omega-3s offer anti-inflammatory benefits. This can lead to better asthma symptoms and improved lung health. Short-chain fatty acids (SCFAs), produced by gut bacteria during fiber fermentation, also play a crucial role in supporting the immune system and protecting the lungs. SCFAs enhance the body’s ability to fight off bacterial and viral infections, like pneumonia, by boosting immune responses and reducing inflammation.
This underscores the importance of a balanced diet for maintaining respiratory health.
| Nutrients and Compounds | Food sources | |
| Vitamin A | Red, green, yellow fruits and vegetables | |
| Vitamin C | Citrus fruits, bell peppers, amla (indian gooseberry), guava | |
| Vitamin E | Nuts, seeds | |
| Vitamin D | Sunlight, fatty fish and fortified food products | |
| Magnesium | Nuts, seeds and whole grains | |
| Selenium | Brazil nut, seafood and eggs | |
| Zinc | Legumes, seeds and meat | |
| Iron | Green leafy vegetables, lentils and beans | |
| Curcumin | Turmeric | |
| Resveterol | Peanuts, red wine and red grapes | |
| Catechins | Green tea and dark chocolates | |
| Dietary fibre | Fruits, vegetables, whole grains and legumes | |
| Omega 3 fatty acids | Fatty fish (salmon, mackerel), walnuts and flax seeds | |
Key Takeaways:
Disclaimer: The information provided in this blog is sourced from research articles and reputable websites. However, as each individual’s body and health needs are unique, it is essential to consult with your doctor, dietitian, or healthcare provider for personalized advice and plans tailored specifically to your condition.
Acknowledgement: I would like to extend my heartfelt gratitude to our CEO, Purva Gulyani – Accredited Practising Dietitian, for providing me with the opportunity to contribute to this blog. Your valuable feedback, along with your time spent proofreading and editing, has greatly enhanced the quality of this work. Your guidance and support are truly appreciated.
References:
Image credits:
Purva Gulyani – an Accredited Practising Dietitian and lifelong member of the Indian Dietitian Association. Currently pursuing PhD at Latrobe University. Purva brings over 16+ years of clinical dietitian experience to the table.
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